Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast!
“Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve”
What makes steel-cut oats so special? Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are simply hulled, toasted and then chopped into 3-4 little sections. Thirdly, oats are packed full of beta-glucans which are known for their cholesterol lowering abilities. Oats are also useful in helping to manage blood-sugar levels. Lastly, steel-cut oats can help us meet our daily protein needs. This is important for muscle synthesis, immune function and overall good health. The addition of peanut butter and soy milk make this a great high protein breakfast.
And so how are they a healthy alternative to pancakes? To me, anything with peanut butter, banana and honey with a starch is as good as pancakes. You will just have to give’em a try and see for yourself!
Steel Cut Oats with Peanut Butter and Banana
Ingredients for Steel Cut Oats with Peanut Butter and Banana
- 1 cup water
- 1 cup milk or fortified milk alternative (unsweetened)
- 1/2 cup uncooked, steel-cut oats
- pinch of sea salt
- 1 frozen banana*
- 2 tbsp natural peanut butter
- 1 tbsp raw honey
- 1/2 tsp ground cinnamon
- 1 tbsp whole flaxseed, (option to grind)
*I prefer frozen banana because they are always available in my house, and are much sweeter. A very ripe, non-frozen banana would do just fine as well.
Method For Steel Cut Oats with Peanut Butter and Banana
- Bring water and milk or milk alternative to a boil in a medium-sized sauce pan. Once boiling, add the steel-cut oats and a pinch of salt. Reduce the heat to low.
- In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat and simmer uncovered for about 15-20 minutes, making sure to stir often.
- You know the oats are finished when the are nice and creamy. Remove them from the heat and add in the peanut butter, honey, cinnamon and flax. Give it a good stir to ensure everything is well blended.
- This dish is great as leftovers for the following morning. Simply store in an air tight container in the fridge, and in the morning add a splash of milk or milk alternative and eat cold or heated.
Make it vegan: Use maple syrup in place of honey
Add more protein: Add 2 tbsp of hemp hearts per serving
Make it gluten free: Check for certified gluten free oats
Make it 50% raw: Serve with fresh banana, and add 1/4 cup of raw pecans or walnuts and a handful of fresh berries
Made with soy milk
Total Fat: 5g
Saturated Fat: 1.9g