This is not your typical boring bowl of oatmeal! If you hated oatmeal as a kid (or let’s face it, as an adult too), don’t worry – this is nothing like the tasteless mush you remember. This is vibrant, sweet, and has a good crunchy bite to it. You’ll love how it tastes, and you’ll love how you feel after eating it, too.
Oats of Steel
What are steel cut oats? They’re the real deal old school form of oats that haven’t been processed. Steel cut oats have a hearty, chewy bite to them that is oh so satisfying. In comparison to rolled oats, they take a longer time to cook, but they also take a longer time to digest – meaning that your blood sugar doesn’t spike when you eat them.
Oats also contain beta-glucans, a type of soluble dietary fiber that is known for its cholesterol-lowering effects. Because steel-cut oats are minimally processed, the beta-glucan is more intact than in more processed forms of oatmeal like quick-cooking oats, making the effect stronger.
Sweet Potato
Sweet potatoes have a natural sweetness and creamy texture that really take your bowl of oatmeal to the next level – in both taste and nutrition.
Sweet potatoes are a fantastic source of beta-carotene and anthocyanins. These are two types of antioxidants, which are molecules that prevent and repair cells from damage (the kind of damage that causes aging, insulin resistance, heart disease, and other health issues). Beta-carotene supports fat-based environments in the body like the skin and eyes, while anthocyanins support water-based environments like the bloodstream and inside cells.
The sweet potato and steel cut oats combo creates a breakfast base that is low-fat and fiber-rich, meaning that it slows digestion (hello, lower blood sugar!) and supports satiety (hello, healthy weight!).
Raspberries
Raspberries add bite-sized pops of color – and a health boost – to your bowl.
A 2019 study examined the effects of raspberries on postprandial blood glucose in people living with type 2 diabetes and found that meals that included raspberries led to lower blood sugar levels, lower inflammation, and lower triglycerides.
In 2021, researchers conducted a review of previously published studies on the metabolic effects of raspberries in people living with type 2 diabetes and pre-diabetes. They found evidence that raspberries improve blood sugar control, insulin sensitivity, inflammation, lipid profiles, and more.
Not bad for a little berry!
Sweet Potato Porridge
Ingredients
- ½ cup (134g) Sweet Potato, raw - About 1 medium sweet potato
- ¼ cup (130g) Steel Cut Oats, dry - Available in 1 lb bags
- 1 cup (240g) Water
- ½ cup (20g) Raspberries, raw or frozen - About ½ dry pint of fresh raspberries
- 1 cup (5g) Banana, sliced - About 1 medium banana
- ¼ tsp (25g) Cinnamon, ground - Available in spice jars
- 1 tbsp (10g) Chia Seeds, ground - Available in 12 oz or 1 lb bags
Instructions
- Peel and shred the sweet potato using a hand grater or the shredding attachment on your food processor.
- Place shredded sweet potato and steel-cut oats in a medium-sized saucepan then add the water.
- Cover and cook the sweet potato in the liquid over medium-high heat for about 15 minutes, stirring every couple of minutes to prevent the bottom from burning. It will seem dry at first, but as it steams, the sweet potato will soften and release liquid. Add 1 tbsp of warm water at a time if needed. After about 15 minutes, your sweet potato should be a very soft, porridge-like texture
- Divide the sweet potato porridge between bowls and top with berries, bananas, cinnamon, and chia seeds.