My Balance & Wellness
with Sarah Hawthorne


The Only Way To Eat Oatmeal

I have 2 breakfast meals on rotation during the week. The first is my super smoothie and the other is my savory steel cut oatmeal. Steel cut oats are less processed than "rolled" or "quick" oats, making them a low glycemic whole grain (naturally gluten free), giving you a long and steady release of energy to power up your morning. The key to making them extra special and nutrient dense is to load them with all your favorite toppings. In any meal you need a source of low glycemic carbs, high quality protein and beneficial fats for macronutrient balance, blood sugar control and satiety. Here is how I like to make mine: 

Photo by Sarah Hawthorne 

Photo by Sarah Hawthorne 


*All organic where possible - Serves 1

1/3 cup steel cut oats, soaked in luke-warm water overnight 

1 cup of water

1 pinch of sea salt (rich in minerals and adds flavor)

1 tbsp. dry roasted almond or Artisana raw cashew butter (beneficial fat and plant protein) 

1 tbsp. of super seeds: either ground flax, hulled hemp or chia - or a mix of all three (high in fiber, anti-inflammatory omega 3 fatty acids and plant protein)

3 Brazil nuts roughly chopped (rich in selenium for healthy thyroid and immune function)  

Ground cinnamon, to taste (blood sugar stabilizer)

Non-dairy milk: homemade nut milk or store bought "light" coconut milk (add as much as you need to reach your desired consistency: e.g. thick and creamy oats or thin and milky oats) 

Optional additions: 1 tsp. coconut butter or oil, 1 tsp. pumpkin and / or sunflower seeds, 1 tsp. raw cacao nibs, pure vanilla extract, fresh fruit e.g. berries     


Drain and rinse the soaked oats thoroughly with a fine mesh sieve. In a small saucepan, cook 1/3 cup oats in 1 cup water stirring from time to time (add a pinch of sea salt, bring to boil, then reduce heat to simmer until all the water has been absorbed). While cooking, prepare your bowl with the nut butter, super seeds and Brazil nuts. Add the milk to the cooked oats in the saucepan and simmer until warm. Serve cooked oats in the bowl and add cinnamon to taste (I like to add an extra pinch of sea salt). Garnish with the ingredients from the "optional additions" list. Mix it all together and enjoy while it's warm.    

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