STIR-FRIED STEEL CUT OATS

June 26, 2020 / Lyn Jones / 0 Comments

The taste and texture is similar to brown rice, but with (1)  a nutty flavor, and (2) no stickiness.I guarantee that this easy Asian stir-fried oats recipe will convert you from rice to oats!  Check sodium though

DESCRIPTION

Fast, easy, vegetable-packed stir-fry made with steel cut oats! Soak the oats ahead of time, and this vegan, gluten-free stir-fry comes together in minutes. 

INGREDIENTS

  • 1 cup (176 g) dry steel cut oats
  • 3 teaspoons (15 mL) toasted sesame oil, divided
  • 1 tablespoon (15 mL) minced fresh ginger root
  • 2 cloves garlic, minced
  • 2 spring onions, thinly sliced (whites and greens separated)
  • 3 cups (750 mL) assorted chopped vegetables (I used carrots, mushrooms, sugar snap peas and bell pepper)
  • 2/3 cup (150 mL) water
  • 2 tablespoons (30 mL) soy sauce (see notes for soy-free alternatives)
  • Optional: sriracha or other hot sauce

INSTRUCTIONS

  1. Place the oats in a medium bowl. Fill bowl with water, enough to cover oats by 1 inch (2.5 cm). Soak for at least 4 hours or overnight. Drain the oats through a mesh sieve.
  2. Heat 2 teaspoons (10 mL) of the sesame oil in a large skillet set over medium-high heat. Add any of the vegetables that are very hard ( I added the carrots); cook and stir for 3 minutes. Add the ginger, garlic, and the white parts of the green onions; cook and stir 1 minute longer.
  3. Add the remaining teaspoon (5 mL) oil to pan along with the remaining vegetables; cook and stir for 1 minute to coat.
  4. Add the drained oats, 2/3 cup water, and soy sauce to the skillet. Cook and stir, scraping up bits from the bottom of the pan, for 5 to 7 minutes until the water is absorbed, the vegetables are crisp-tender, and the oats are plump. (The oats should have a consistency similar to cooked brown rice.)
  5. Stir in the green parts of the green onions and serve (with optional hot sauce).

NOTES

Storage: Store the cooled stir-fry in an airtight container in the refrigerator for up to 2 days.

Soy-Free Soy Sauce Options: An equal amount of coconut aminos (e.g., Coconut Secret or Thrive Market brand) or seaweed based no-soy sauce (e.g., Ocean’s Halo) can be used in place of the soy sauce.

  • Category: Dinner
  • Method: Stovetop

NUTRITION

  • Serving Size: about 1.5 cups
  • Calories: 288
  • Sugar: 5.4 g
  • Sodium: 386.4 mg
  • Fat: 8.3 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 48.8 g
  • Fiber: 9.2 g
  • Protein: 11.7 g
  • Cholesterol: 0 mg

OVERNIGHT OATMEAL COOKIES

June 26, 2020 / Lyn Jones / 0 Comments

The cookies are soft and tender, with just the right amount of sweetness for breakfast and healthy snacking, but also plenty to satisfy sweet cravings.

INGREDIENTS

  • 1 cup (250 mL) nondairy milk (I used almond milk)
  • 2 tablespoons (18 g) coconut sugar (or sweetener of choice)
  • 1 tablespoon (16 g) creamy nut butter (e.g., almond butter, peanut butter)
  • 1 tablespoon flaxseed meal
  • 3/4 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon fine sea salt
  • 1 cup old-fashioned rolled oats (certified gluten-free, as needed)
  • 1/3 cup dried fruit, finely chopped, divided
  • 3/4 teaspoon baking powder

INSTRUCTIONS

  1. In a medium bowl, combine the milk, coconut sugar, nut butter, flaxseed meal, cinnamon, vanilla, and sea salt until blended.
  2. Stir in the oats. Reserve 1 and 1/2 tablespoons dried fruit. Add the remaining dried fruit to bowl. Cover and refrigerate for at least 3 hours or up to 12 hours (the liquid will be absorbed and the mixture firm).
  3. Preheat oven to 400F (200C). Lightly spray a large cookie sheet with cooking spray.
  4. Stir the oats to loosen; add the baking powder and vigorously stir to blend.
  5. Using a small cookie scoop or tablespoon, scoop the dough in small mounds, spacing 2 inches apart, on prepared sheet.  Sprinkle the reserved fruit bits on top of cookies.
  6. Bake in the preheated oven for 11 to 13 minutes until cookies have spread, are golden brown, and the centres are set.
  7. Remove from oven and let the cookies cool on sheet for 2 minutes before removing to a cooling rack to cool completely.

NOTES

Storage: The cookies will keep, without refrigeration, while transporting on the go. However, they are best stored in an airtight container in the refrigerator for up to 1 week or the freezer for up to 6 months.

Tip: The flaxseed meal can be replaced with an equal amount of ground chia seeds.

  • Category: Cookies, Breakfast
  • Method: Baking

NUTRITION

  • Serving Size: 1 cookie
  • Calories: 39
  • Sugar: 3.4 g
  • Sodium: 50 mg
  • Fat: 1 g
  • Saturated Fat: 0.1 g
  • Carbohydrates: 6.8 g
  • Fiber: 0.9 g

 

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