Since discovering steel-cut oats in my supermarket recently, I have become obsessed. Oats or oatmeal as its known in American is one of healthiest breakfasts you can make. Loaded with nutrition and fibre, its worth putting this into your regular breakfast rotation. This recipe idea comes from a friend who Instagrammed her breakfast recently and she had me at roasted banana. The maple adds sweetness and the cinnamon adds spice turning your oats from ordinary to extraordinary.
I’ve been pimping my oats forever but I’m now getting far more adventurous. They make the perfect base to work off adding any kind of crunchy and sweet bits. I normally always cook my oats with chopped up apple or pear and then my seed mix and chia seeds always go in. I’m going to do a comprehensive post on how to do this soon, but for now this recipe with roasted banana, maple syrup and cinnamon is where it’s at.
I’ve also started playing around with my new pressure cooker and since steel-cut oats take longer to cook than rolled oats, it’s a game changer. It also cooks rice perfectly and that is reason alone to get one, but more on that soon when I present a range of deliciously easy pressure cooker recipes. This recipe works for any kind of oats and you can cook them anyway you prefer.
What is the difference between steel-cut oats and rolled oats?
They are both the same grain and have the same nutritional value, but are just proceeded differently. So rolled oats are steamed to make them softer and then rolled out to form flatter flakes. Steel cut oats are simply cut oat grains and look like chopped rice or wheat grain. They are harder in texture and retain more of their husk so are lower on the Glycemic index. They take longer to cook and are absorbed more slowly by the body so you stay fuller for longer. I love their taste and their texture which is chewier than rolled oats.
I always add a tablespoon (per serving) of this seed mix to my oats. It adds a slight crunch and flavour and I just know that I’m boosting my fibre intake. I tablespoon of crushed seeds adds about 5gm of fibre,
Using a ratio of 2:1:1:1 – flaxseed (2), sesame, sunflower and pumpkin seeds. So half the total quantity is flaxseeds and then the balance of the half jar is made up of equal part of the other seeds. First process the flaxseeds and sesame seeds as these take longer to break up. Once the husks have started to break up, add the sunflower and pumpkin seeds and pulse until you get a rough crumb texture. The body cannot digest sesame or flaxseed with their husks on. They pass right through you. Store the seed mix in a sealed jar in the fridge and add to your breakfast as needed.
You can make oats stove top, in a slow cooker or in pressure cooker. Heres the method I follow to make mine in a pressure cooker:
How to make oats in a pressure cooker:
I followed the instructions from this post on The Kitchn but double the quantities because everything I know about pressure cookers to date is you need a minimum of 1 cup of liquid for a cook. I’m still a little terrified of the thing so I’m sticking to all the rules here. It’s also fantastic to make a bigger batch and store the rest in the fridge. I then dish from that for the week reheating it in the microwave saving loads of time.
Use a ratio of 1/4 of oats to 3/4 of a cup of water. I also ways do 1/2 cup oats to 1.5 cups of water.
Spray the inside of the pressure cooker with cooking spray, this is supposedly to prevent foam from forming (I have never seen this) and makes cleaning up a lit easier. I can vouch for this. Cooked oats turn into industrial grade glue once cooked. Make sure you wipe the rim down after spraying so that the lid connects to a clean surface.
Cook your oats according to the instruction of that machine but basically 10 minutes from the point when pressure is reached on the pressure cooker gives you a firm chewier oats and 13 minutes softer oats. I set my timer for 13 minutes once my pressure cooker has reached pressure seal and then I move it onto the lowest flame on my stove. I cooker for 13 minutes and then turn off the heat.
Allow the pressure cooker to release the pressure via the slow release method. This basically means turn it off and wait 10 minutes before opening it.
Give your oats a good stir adding, 3 tablespoons of seed mix, 1 tsp vanilla extract and 1/2 tsp cinnamon (optional).
Slice just – ripe bananas in half lengthways with the skin on. Do not use any ones with brown spots or ones that are even slightly over ripe.
Place these on a baking tray and sprinkle generously with muscovado or demarara sugar to cover the top. Roast in an oven that has been pre heated to 180C / 350F for about 15 to 20 minutes until cooked. If they are still a little pale, brulé them with a blow torch or place under a hot grill (broiler) to caramelize and get them really golden.
Pour maple syrup over as desired and sprinkle a few chopped nuts (walnuts) optional.
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