Overnight Power Oatmeal

Now that fall is here and the weather is starting to cool down a bit (though of course in the DC metro area we're being hit with another mini dose of summer temperatures), I just love a hot breakfast in the morning. One of my favorites is oatmeal because it's not only hearty and satisfying but also very healthy. 

Oatmeal is a nutritional star because of its high fiber content of both soluble and insoluble fiber.  The soluble fiber in oats is beta-glucan - a type of polysaccharide or long chain of glucose molecules that help to lower cholesterol and reduce the risk of cardiovascular disease and stroke.  Beta-glucan can also help to enhance the immune system by activating specific white blood cells or macrophages which help to gobble up infection.  Oatmeal also has a very low glycemic load so it has a modest effect on blood sugar; however, the type of oatmeal you choose makes all the difference. 

What do the different forms of oats mean?

• Oat groats are the least processed as they are whole oats without the husks.  This form is harder to find in grocery stores.
• Steel-cut oats are groats that have been cut lengthwise and then placed in cans or packages.  They have a chewy texture, and are often imported from Scotland or Ireland where they're frequently consumed.
• Rolled oats are oats that have been heated and pressed flat with steel rollers.  You'll see them on grocery store shelves labeled as old-fashioned, quick-cooking, or instant oatmeal. 

Steel-cut oats and the old-fashioned rolled oats are the best choices since they're the least processed, have higher fiber and protein, and a lower glycemic load or impact on spiking blood sugar.  Be cautious of the instant packs of oatmeal since these are the most processed and tend to be sweetened. 

While steel-cut oats are a great choice, the longer cooking time can seem daunting, especially on a hectic morning.  Instead of standing at the stove stirring oats for 20 minutes,  let your crock pot do the work while you sleep. 

Here's an easy recipe to cook your oats in the crock pot.  I just throw in my ingredients before I go to bed and voila  - a hot breakfast when I wake up in the morning. 

Steel-Cut Oatmeal for the Crock Pot
Serves 3-4

Ingredients

1 cup steel cut oats (Do Not substitute old-fashioned or quick-cooking oats)
4 ½ cups water

Optional

¼- ½ cup dried fruit (I like to use cranberries or raisins)

Serve with milk, cinnamon, sugar free maple syrup or other sweetener to taste.  I like to top mine with some fresh fruit and walnuts.

Directions

Place all ingredients into a 2 quart slow cooker.

Cover and cook on LOW for 6-8 hours.

It might form a “crust” around the outside. Just scrape it down with a spoon and stir.