Steel Cut Oatmeal

...steel cut oats may contain compounds that can reduce blood pressure. In addition, the soluble fiber in oats may directly affect blood pressure levels. This specific type of soluble fiber, beta glucans, has been shown in numerous studies to moderate high blood pressure and promote overall cardiovascular health.
Read more in Benefits of Steel Cut Oats Written by Michelle Kerns; Updated December 04, 2017
If this link is missing, just search in Google: Does steel cut oatmeal lower blood pressure?


1 cup of steel cut oats makes 3 to 4 servings.


1 cup of organic steel cut oats

You can buy organic steel cut oats from Trader Joe's or buy the more expensive name brand such as Bob's Redmill from Whole Foods Market, Sprouts Farmers Market or any stores that sell organic products.

Optional: milk, almond milk, bananas, strawberries, mixed nuts such as sliced almonds, walnuts, candied pecans and dried fruits such as cranberries.

Organic Steel Cut Oatmeal from Trader Joe


Fill a saucepan with 4 cups filtered water. Bring the water to a rolling boil over high heat.

The water will boil faster if you cover your pot with a lid.

Rolling boil water in a pot
Rolling boil water in a pot

Slowly add 1 cup of steel cut oats into the pot.

One cup of steel cut oat
Put oatmeal in the pot

Turn to simmer. Let it simmer for 1 to 5 minutes. If you don't turn down the temperature enough, it will foam up. If it does, remove the pot from the burner immediately, or else there will be a lot to clean up.

5 minutes
Foaming up

After 5 minutes, turn off the burner and cover it with a lid. Let it sit overnight. I have also prepared it early in the morning. As long as it sits more than 1 hour, you are good to go.

Turn off the stove
Cover the pot

WOW! Done! A pot of tasty and healthy oatmeal is waiting for you when you wake up next morning.

Looks good in next morning

Save 2/3 in a glass container for other days and refrigerate.

For the 1/3 you want to eat now, add a little water and frozen blueberries. Bring it to a boil stirring occassionally.

Save the oatmeal in a glass container
Add frozen blueberries

I like it soupy so I add a lot of almond milk.

You can add fresh and/or dried fruits and nuts.

Steel Cut Oatmeal with blueberries
Steel Cut Oatmeal with blueberries and nuts

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