Steel-Cut Cinnamon Apple Oatmeal

This hearty breakfast is specifically designed for blood sugar management. Steel-cut oats provide a lower glycemic index, or how quick it increases blood sugar, than quick oats. Cinnamon may help improve insulin sensitivity, making it easier for your body to move blood glucose into cells. The combination of fiber, healthy fats from nuts and chia, and protein from Greek yogurt helps maintain stable blood sugar levels throughout the morning.

Equipment needed

• Medium-sized pot
• Measuring cups and spoons
• Wooden spoon
• Sharp knife
• Cutting board

Ingredients

• 1 cup steel-cut oats
• 3 cups water
• 1 cup unsweetened almond milk
• 1 medium Granny Smith apple, diced
• 2 teaspoons ground cinnamon
• 1/4 teaspoon salt
• 2 tablespoons chia seeds
• 1/4 cup chopped walnuts
• 1 cup plain Greek yogurt (2% fat)
• 1 teaspoon unsweetened vanilla extract
• Stevia or monk fruit sweetener to taste (optional)

Instructions

1. In a medium pot, bring water and almond milk to a gentle boil over medium-high heat.
2. Add the steel-cut oats and salt, reduce heat to low, and simmer uncovered for 20 minutes, stirring occasionally.
3. Add diced apple and cinnamon, continue cooking for 5-7 minutes until oats are tender but still chewy.
4. Remove from heat and stir in chia seeds and vanilla extract.
5. Let stand for 5 minutes to thicken.
6. Divide into four bowls and top each serving with Greek yogurt, chopped walnuts, additional cinnamon if desired, and sweetener to taste.

Nutritional information

• 285 calories
• 12 grams protein
• 38 grams carbohydrates
• 8 grams fiber
• 12 grams fat
• 180 milligrams sodium