American · breakfast
Apple Cinnamon Steel-Cut Oatmeal with Pecans
Video by Maple Jubilee on YouTube · Open on YouTube
- Vegetarian
Contains: Gluten, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Steel-cut oats, apple and pecans give about 8 g of fibre a bowl, and the fortified almond milk makes it a good source of calcium and vitamin E. About 9 g of added sugar a serve.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Melt the butter in a small saucepan. Add the chopped apple, maple syrup and cinnamon and cook over medium-low heat for 5–10 minutes, until the apple is tender but still a little firm. Tip into a bowl. 0:50
- In the same pan, add the steel-cut oats, water, almond milk and salt, scraping up any caramelised bits from the bottom. Bring to a boil. 2:20
- Turn the heat down to medium-low and simmer for 20–25 minutes, stirring every few minutes. Add a splash more milk near the end if it starts to look dry. 2:55
- Stir in the brown sugar and some of the cinnamon apples and cook a few minutes more. 3:28
- Spoon into bowls and top with the rest of the apples, the chopped pecans and a pinch more cinnamon. 3:56
Tip. The written recipe has ½ tbsp sugar in the oats (Marsha adds 1 tbsp on camera). Swap the sugar for maple syrup, or use milk instead of almond milk. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 51%
- Protein 8%
- Fat 41%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 53% of the 44 g of net carbs come from the steel-cut oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High32%
4.8 mg a serve, mostly from almond milk (87%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium High25%
326 mg a serve, mostly from almond milk (85%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High22%
12 µg a serve, mostly from steel-cut oats (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium Source19%
80 mg a serve, mostly from steel-cut oats (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source19%
2.1 mg a serve, mostly from steel-cut oats (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source14%
2.5 mg a serve, mostly from steel-cut oats (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source11%
0.2 g a serve, mostly from pecans (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 8
Potassium8%
400 mg a serve, mostly from steel-cut oats (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D8%
1.6 µg a serve, mostly from almond milk (93%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A6%
51 µg a serve, mostly from butter (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C5%
4.2 mg a serve, mostly from apple (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate5%
19 µg a serve, mostly from steel-cut oats (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B65%
0.1 mg a serve, mostly from steel-cut oats (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K3%
3.7 µg a serve, mostly from apple (53%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B121%
0 µg a serve, mostly from butter (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Maple Jubilee; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.