Breakfast of Champions

It's been a few posts since I've shared a recipe so I thought I might offer one that everyone should eat for breakfast. I've felt terrific since I've been doing so.

You may have heard a thing or two about steel-cut oats. Essentially, they are whole oat groats that have been chopped into smaller pieces. Compared to rolled oats, quick cooking oats and (least nutritional of all!) instant oats, steel cut oats are entirely unprocessed and therefore retain all of the oats' nutritional value.

And what kind of nutritional value do oats have?

Well, oats abound in seven B vitamins, Vitamin E, calcium, iron and seven other minerals. They contain protein and fiber while being low in fat. You get to control the sodium when you cook them (because they don't come out of a package.)

Consuming a cup of steel-cut oatmeal has more fiber than a bran muffin and oats have been demonstrated to lower cholesterol levels and aid in the prevention of heart disease, thanks to their beta-glutan.

Unlike other cereals that are heavily processed and contain sugar which will make your blood-sugar skyrocket, steel cut oats are remarkably low on the glycemic index. They help you to feel fuller for longer, make your bowel movements regulate and I've definitely noticed my mood seems more balanced when I eat them.

For this recipe I take superfood and turn it into a super-duper crazy power food with the addition of quinoa, which has remarkable protein (12-18 per cent.) I'll write another post about quinoa soon enough. It deserves its own glory.

Breakfast Oatmeal of Champions

1 cup of steel cut oats
1 cup of quinoa
4 1/4 + 2 cups of water
1/4 tsp of sea salt (optional or to taste)
1 tsp wheat germ (optional)
1 tsp ground flax seed (optional)
1 tsp vanilla

To top each individual portion:
2 tbsp of thick Greek-style yogurt in your favorite flavor (I like Liberté!)
2 tbsp of fresh strawberries
drizzle of Canadian Grade B maple syrup or honey
1 tsp of toasted slivered almonds (or any other nuts)

Fill an electric kettle with ample water and get out two separate saucepans. Once the water has reached boiling, combine 4 1/4 cups of boiling water with the steel cut oats in one saucepan and 2 cups of water with the quinoa in the other. Cover the quinoa with a lid. Cook the quinoa for 15 minutes and then set it aside to rest. The steel cut oats will take 20-25 minutes and need occasional stirring as the mixture thickens. Once they are cooked, combine the quinoa and gently incorporate. Add salt. Add the wheat germ and flax seed, if using and then the vanilla.

(This mixture will keep in the fridge for a few days if you want to make it ahead of time, as I do on Sunday nights, to have it ready for the busy week.)

Spoon a serving into a bowl. Top with yogurt, strawberries and slivered almonds. Savor this delicious & hearty breakfast.

I wanted to extend a special thanks to those of you that are subscribing to my posts. I appreciate your readership and welcome any comments on content you would like to see in the future.


  1. I have had a box of steel cut oats in my pantry for months and haven't quite known what to do with them. This looks like a fantastic way to start my day. Thanks!

  2. Thanks for your comment Amanda. I didn't mention it in this post, but I rinsed and toasted the quinoa before cooking it in water. (I finding toasting essential with quinoa.) Also, this recipe is a little quinoa-heavy. I like the heartiness, but, if you prefer more of an oatmealy texture, you could always cut the quinoa in half. If you try it, let me know how it goes!