As promised, here is that oatmeal recipe for those just starting a GERD diet. Why steel-cut and not instant? Granted, instant oatmeal is so quick. 90 seconds in the microwave and you are done. But how do these two match up in nutritional value?
In an article in Prevention magazine, the nutritional content of regular oatmeal and steel-cut was almost identical but in a nutshell, steel-cut oats are lower on the glycemic index. Why is this important? You can read here about the importance of keeping low on the glycemic index. See the difference below:
On the left are the steel-cut oats versus instant oats on the right. You can see that the instant oats on the right have had their husks removed, flattened and cut into small flakes for quicker cooking. The steel-cut oats have been toasted a bit but remain a “whole” grain.
First stage: The beginning, healing diet indicated with an “H”
Second stage: A maintenance diet when the inflammation is gone and you are moving into a gluten and dairy free diet indicated by an “M”
Third stage: Paleo indicated by a “P”
Slow cooker steel-cut oatmeal
The ratio is 4:1 liquids to oats
In a small slow cooker that you oil ever so slightly with avocado or olive oil, add 2 c. of water and 1/2 c. of steel-cut oats. OR just keep the 4:1 ratio. For the liquid, I prefer filtered water but many people use almond milk. I like to put almond milk on top of my oats, but each to their own. Add a small amount of dried cranberries (preferably without cane sugar!), dried unsulphured apricots, figs or raisins. Be thrifty with the addition of fruit. Now, here is where I veer from the other recipes you can find. Do not put it on LOW, put it on WARM and leave it for 8 hours. Do the math. If you go to bed at 10 and get up at 6, turn the cooker on at the last minute possible at 10. I found that LOW cooked the oats too fast and WARM made them perfect.
You also don’t see any addition of salt. Once on the program Good Eats on the Food Network, Alton Brown had an episode called “Oat Cuisine“. It’s pretty funny and I have linked the transcript of the show here. In Scene 7, he explains about pentosans in the oatmeal cellular wall. In short, if you add salt during the cooking process, salt will inhibit the oats from getting creamy. Thanks, Alton!
Wake up in the morning, eat your perfectly cooked oats with maybe an addition of some nuts or seeds for protein and go work out. Jillian Michaels says you can change your metabolism this way by eating within the first 15″ of getting up. Drink lots of water! And check out my other post “Hazelnut Pancakes”.