I’d love to know. Thank you! Overnight steel cut oats with a slow cooker. I also prefer some brands, rather than the big box brands. From my experience, focusing on the food that is the most processed that you eat and slowly substituting it (or half of it!) Then this meal is more balanced. These additives confuse your body and make you want to keep eating. Delicious Recipes. Transfer to a plate and rinse pot. Simmer for about 20-25 minutes while covered until the oats are soft and the liquid is almost all gone. Place the trivet. Ingredients: 1/2 cup rolled or steel-cut oats (avoid using instant oats as they are highly processed, which won’t give you all the nutrients or keep you full for too long) 1/2 cup of strawberries (or any other fruit that you’d like) Plus, oatmeal is one of the best foods to eat for a longer life!It's a resistant start that can help lower your LDL "bad" cholesterol and is full of fiber—a key nutrient that helps you lose weight.So you might as well add rolled-cut oats into your diet with these clever oatmeal recipes! Notify me of follow-up comments by email. ¼ … That was the start of me understanding how rolled oats are different. Here's more. Aim for balanced meals made of foods in their most natural state whenever you can. As I write this post I’m actually eating a rolled-oat-raison-coconut cookie I bought this morning when visiting my dad in the hospital. Rolled oats, steel-cut oats and instant oats all provide health benefits, and eating oatmeal for breakfast is the best way to include it in a weight-loss regimen. Meanwhile I’d cut up an apple to throw on top. I lost weight when I stopped dieting. Steel-Cut Oats. This means that cooking brown rice could take roughly 1.5 hours: 30 min soaking, 30 min heating, and 30 steaming (more or less, depends on amount being cooked too). Angry at myself for eating it all in the morning and turns out i just ate 780 calories. No fuss no muss. Our foolproof, basic steel-cut oatmeal recipe is the perfect building block for an ultra-nutritious breakfast. I’m so glad you’re here. Learn more about the difference between steel-cut oats and rolled oats, steel-cut oat nutrition and how this breakfast is good for your heart, blood sugar and more. Steel cut oats also have tons of fiber which has countless health benefits. Serving size: scant 1 cup oats… (even just SOME of the time!) A couple days later I got ready to make a quick breakfast. I’m switching! Thanks for your question. On a different note: And you can mix it up by adding different kinds of fruit. Remove from heat and stir in any mix-ins that you’d like. Every oat in your morning oatmeal starts out as a hulled and toasted wholegrain called a groat. The mechanical structure of food is very important. Let the oatmeal rest for 5 minutes before … For instance “peach flavour” will just be packed with sugar OR synthetic sugar, like aspartame, which triggers the same energy-storing reactions in your body as sugar. 200 calories of quick oats and 200 calories of steel cut oats affect your body differently. xo Kelly. Enjoy.” Warm, satisfying, and filled with texture, this zesty soup (made with hearty steel-cut oats) is going to become one of your favorites. All the information I share is based on information I’ve read and based on my own experience of being an EXTREME dieter for years and the small changes that got me back on my feet and healthy for the last 20 years. I usually add coconut and dried cranberries to mine. I started my steel cut oats today. Steel cut oats with cinnamon, dried cranberries and apple slices. Let your body do the processing! Choices get easier when you recognize why they’re a good idea. After extensive auditions for this photo shoot, I chose this rolled oat (L) & this steel cut oat (R). The glycemic index would be a great idea for a blog post—though you’ve explained it nice and clearly already . It keeps you fuller for a longer time, reduces your hunger cravings and it is also delicious. This is because the traditional way of cooking rice requires steps in addition to the heating process: soaking beforehand and steaming afterwards. So your body has to do all the work (vs. the factory!) Rolled oats are healthy not only for adults but also for children and people of all ages. Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Short on time? You can pressure cook them for 5 minutes with a natural steam release of 10 … I’m always checking on carbs and sugars when reading the ingredient label…. Work toward eating ROUGHLY balanced meals made MOSTLY of whole foods. Cook steel cut oats in water or milk for 30 minutes and top with almonds. I got quick cooking (takes 8-10 minutes). Simply cook the oats with broth and hearty vegetables like kale, winter squash, and mushrooms. Don’t get lost in the details like I did Thanks for your question Rindy! If using a DUO, turn the vent to sealing position. Here's more about, Is there a topic you'd like to know more about? moments – CANADA, Bulimia Coach: environmental science student – AUSTRALIA, Princess Diana’s bulimia story saves lives, your body does all the work (vs. a factory! Hi Rick! My question are they I loosing their nutritional value by the 2nd or 3rd day? But personally I prefer to make them fresh. Or… What’s your go-to healthy breakfast? You'll also be subscribed to my newsletter. I always say “It took me 10 years to lose 10 pounds” because I tried to make dramatic changes for 10 years. That’s so kind of you to say that. Combine oats, milk, water, salt, and cinnamon in a medium saucepan. If you don’t mind sharing… what are the Steel Cut Oat brands you love? Almonds sound great too. But when I read the instructions I was surprised to see that steel cut oats take twenty minutes to cook! This Guy Rocked It! Assemble oats and milk (or water) in an oven safe bowl that fits easily in the Instant Pot, and place on top of the trivet. The key is to not buy “flavoured” steel cut oats. And hope you’ll try them with apples or any fruit. “If water can get in faster, so can digestive enzymes.”, Such a clear and simple way to explain this. So happy you’ve been enjoying steel cut oats Muskan! Are you making it? My approach to weight loss is NOT about discipline or calorie counting. Yet I’ve been a healthy weight for 20+ years. Overnight Oats Recipe for Weight Loss. All Rights Reserved. Whole foods simply go further. I'm Kelly. When I’m ready for breakfast I reheat the oats for a few minutes (sometimes I need to add more water) while I cut fruit to put on top. I stirred in some cinnamon and dried cranberries before microwaving them for one minute. Unsubscribe in one click, Christmas brunch recipe that helps you lose weight, Break the cycle of starving, bingeing & purging, Recovery Coach Diary: 15 Aha! Collection of 7 Steel cut and Rolled Oats Recipes which are highly nutritious and tasty. © Copyright 2021 Meredith Corporation. Cooking Light may receive compensation for some links to products and services on this website. Steel cut oats, also known as Irish oats, do take a while to cook, but their slightly chewy texture is well-worth the extra time and effort. ... steel cut oats. Instructions. Start including some whole foods in your meals and snacks instead of processed foods. I can’t taste cinnamon very well so I used to really over do it. Steel cut oats are made from oat kernels that have been chopped into thick pieces. Directions 1. Again, thank you SO MUCH for sharing your experience. All that's left to do is stir in the bananas, brown sugar, butter, vanilla … Hi! Remove the oatmeal from the heat and let sit a few minutes to finish thickening. Use a rice cooker, as Christina suggests in an earlier comment. Steel cut oats? In a big saucepan, mix one cup steel cut oats and 3 cups water. Find out why small changes, like choosing steel cut oats, make a big difference. Having a strategy for change also helps you turn unhealthy habits into healthy habits. … though I was always surprised how quickly I felt hungry after this meal. If water can get in faster, so can digestive enzymes. Add me to the list of steel cut oat believers. You CAN snack between meals and reach a healthy weight naturally. Spoon into a serving bowl and top with remaining buttermilk, brown sugar, and cinnamon. I made the mistake of putting 1 cup of steel cut oats, 1 cup of blueberries, 1 cup of unsweetened vanilla almond milk, and a tablespoon of honey in a bowl for overnight oats. Pour in 3 cups of hot tap water, bring to a boil, and then simmer on low for 25 minutes. For instance, eating roughly balanced meals made mostly of whole foods. I’m also eating an orange and drinking a milky coffee to make it a more balanced snack that includes some whole foods. I’m a type two diabetic so my question is… Is there a certain brand of steel oats that’s better then others? Thanks for sharing. Don't like it? Then reduce the amount again. Thanks Kevin. While steel cut oats are less processed and therefore healthier than rolled oats, both are a MUCH better breakfast choice than oats that come with added salt and sugar. For example get the standard steel cut oats not the quick steel cut oats. (I love instant coffee! The savoury dish is easy-to … Remove from heat and let cool slightly. Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. If you prefer to wake up to something warm and soft in … From my experience, the best way to build habits is to make small changes to what you’re already doing – NOT dramatic change! Steel cut oats are very high in calories and I don’t see how that can be good for you when trying to lose weight. Every choice was a struggle. Instead I tried to change EVERYTHING I ate – meals, snacks, etc. And I’m not suggesting you’ve ruined your day if you eat rolled oats. Steel-Cut Oats Slow Cooker Recipe Breakfast Recipes , Crockpot Meals , Meal Prep , Meal Prep Breakfast Recipes , Oatmeal Recipes , Recipes It has been a couple weeks since I received my slow cooker as a birthday present (yes these are the type of things … Oatmeal is delicious, comforting and has some serious evidence-backed health benefits. Then you can either eat more food or be preoccupied by hunger pains. Steel-cut oats are a minimally processed grain product that has the right nutritional profile for weight loss: high fiber, low sugar and moderate protein. Diced-up Apricot. tablespoon nutritional yeast. I got so lost in the details. In a medium saucepan, bring water, milk, honey, and vanilla to a boil. Encouragement. Thanks for reading this post Doug and taking time to leave a comment! Vegan, vegetarian, gluten-free, and low-calorie diets can all … Bring to a boil, then reduce heat to low. The basic concept is to eat oatmeal as your main course for one or … Oatmeal is a classic breakfast option and can easily be incorporated into many diets. A healthy weight will follow. What Slim People Eat for Breakfast; 16. Our basic oatmeal recipe is your go-to healthy breakfast for busy mornings. Easy, Quick and Delicious Oats Recipes. Stay away from oats that have salt, sugar and artificial flavours. It was a staple during my supply teaching days in England.) I start them before I head out for my morning walk and they are finished by the time I return. Just don’t use steel cut oats for overnight oats. I also throw in some almonds…. They are rich in healthy fat, protein, carbs, and fiber. I just use the timer setting, and you have it ready to be served at that set time. Learn more about the difference between steel-cut oats and rolled oats, steel-cut oat nutrition and how this breakfast is good for your heart, blood sugar and more. Get the recipe here. Organic Gluten Free Steel Cut Oats Helps in Weight Loss; 13. It makes it easy for me to incorporate these “whole foods”, That is great advice! Please never hesitate to get in touch with any questions. Because of that rolled oats are happy medium. Steel cut oats are coarser than whole oats (and much coarser than instant oats). Oatmeal is a versatile hot cereal that can help you lose weight and stay healthy. Bring water and salt to a boil in a pot. Take control of your health. I also prefer the taste and texture of steel cut oats. For dairy-free oatmeal, substitute your favorite nut milk. Simmer uncovered for 15 to 20 minutes until desired thickness, stirring occasionally. Mix in apples and oatmeal and stir well. During this time the oats continue to cook without heat; they absorb water and double in size. Love all the fresh fruit you throw into your steel cut oats Kathy! The more processing, the fewer nutrients the oats retain. Nice work Kelly. Had I focused on slowly building healthy habits I would have lost the weight a lot faster, and for good. Instant Loss - Conveniently Cook Your Way To Weight Loss. )Talking about calories here, however, demonstrates an important point. If you change your eating habits to include more whole food (beans, rice, vegetables and fruit), then you'll eat less.— Roy Walford, doctor Hi, I’m Kelly. I buy in bulk online and store in the freezer. PS These days I have 1/4 cup of steel cut oats and 1/4 cup of Red River Cereal. As long as “steel cut oats” are the only ingredient, it shouldn’t matter that they’re quick-cooking. They look the same. Thanks for sharing your method. Oats are full of antioxidants and soluble fiber, they help lower cholesterol, improve blood sugar control and are super filling! People can buy and consume oat groats, but they need to be cooked for 50-60 minutes to soften. Cover with lid, or foil if your pan does not have a lid and place on trivot. We used whole milk in our recipe (2% milk will save you slightly on calories and fat). But whether eating instant oats daily is as effective as the others for weight loss or … Thanks for your email and great question. Stir into the steel cut oats. However, to get around having to cook them every morning I’ve been making enough for 2 or 3 days and then just reheating them in the microwave after the first day. I was making sure I spent enough to get the offer; I take loyalty points seriously Steel cut oats were on sale, so I threw them into my basket and headed home. Steel cut oats keep you full longer. But there’s more to it than just eating oatmeal. Drizzle each serving with 1/2 teaspoon honey. 2. Steel cut oats. Just before serving, shred remaining apple on coarse side of box grater into bowl. Oatmeal fills you up, gives you … The night before you want to eat oatmeal put oats, water, and salt in a large saucepan (allow room for oatmeal expansion). 200 calories of quick oats and 200 calories of steel cut oats affect your body differently. Steel-cut oats are typically a real pain to prepare on the stove top because they take so long to cook and need to be tended to frequently. I don’t believe in counting calories now (but for the 10 years I was overweight, I obsessed over them. Love all the grains! Stir in labneh and maple syrup. I’ve just starting eating instant steel cut oakes, should I be eating regular steel cut oakes instead; if so, what’s the difference? The main difference is that rolled oats are more processed than steel cut oats. Author of It took me 10 years to lose 10 pounds that’s recommended by physicians to heal disordered eating. Hi Serena, Thanks for your comment. This is an easy recipe to make and only has a few ingredients and makes for an easy cleanup. Irish Oatmeal Leek Soup from SkinnyTaste. Steel cut oats are the least processed type, and preparing them will take you some time. However, more nutrition is provided in comparison to instant oats. I emailed Quaker Oats and their response was: “… Within that short amount of time, I don’t believe they would lose their nutritional value. Overnight oats: Benefits for health, weight loss, and recipes Contrary to popular belief, overnight oats have an amalgamation of health benefits for the body and work wonders for weight loss. Oatmeal fills you up, gives you energy and provides essential nutrients. Choose natural foods over factory foods. Whole foods help you eat less and stay full longer, naturally—which helps you reach and maintain a healthy weight. Both types of oats are full of roughage. Until a few weeks ago I ate rolled oats (aka porridge) a few times a week for breakfast. But eating white bread, white rice or rolled oats here and there is no big deal! And get on with your life. For example, if you’re used to eating 1 cup of steel cut oats, 1 cup of blueberries, 1 cup of unsweetened vanilla almond milk and a tablespoon of honey, try eating 3/4 of that each morning this week. Sign up below and find out in 60 seconds. 1 cup steel-cut oats 3 cups water pinch of salt 1 cup fresh or frozen blueberries brown sugar, maple syrup, honey to taste. Now I’m careful to just do 1/2 tsp with my steel cut oats. Instant Pot Steel Cut Oats. I recently purchased an insta pot and it is my saviour when cooking my steel cut oats. Rolled oats (which I used in my recipe crockpot oatmeal with old fashioned oats)are steamed, rolled, steamed again and toasted, ending up as thin flakes. Quick dinner ideas, nutrition tips, and fresh seasonal recipes. Cinnamon and honey keep things sweet and simple, but there's plenty of space to spice up your bowl with exotic combos—try cardamom, nutmeg, cloves, or ginger. As long as “steel cut oats” is the only ingredient listed, it shouldn’t matter that they’re quick-cooking. I love your approach to dieting and I love steel cut oats and how they’re healthier. In a medium size sauce pan melt the coconut oil. 28 Must Buy Supermarket Eats For Your Weight Loss Goals; 15. Yes, having a naturally high-fiber breakfast is so good for your body. Let sit in the fridge for at least 2 hours, or overnight. thank you for any light you can shed…. The way nutrition science quantifies it is by assigning a “glycemic index” value. I’m sending it to a few friends! Plenty of useful information here. I.e. Cooking Steel Cut Oats Pot-in-Pot: Add 1 cup water in the inner pot for 6 qt, 2 cups for 8 qt. Turn to medium heat and allow to simmer for 10 minutes, stirring occasionally to … Learn how your comment data is processed. Bring to a boil. Adds a little exotic flavor to the oats! Steel cut oats have so many health benefits so this was absolutely something I wanted to keep in my diet. ), You simply have the wrong information (like I did! If you change your eating habits to include more whole food (beans, rice, vegetables and fruit), then you'll eat less. In a large bowl whisk together pumpkin and milk until it become smooth. I LOVE getting questions and here are my thoughts based on my experiences: Steel cut oats are amazing and they’ll keep you full longer because they’re less processed than rolled oats, etc. Oatmeal is delicious, comforting and has some serious evidence-backed health benefits. Losing weight by eating less is an old school. They make your meal more balanced. Talking about calories here, however, demonstrates an important point. It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. If you feel the same, here’s 2 ways to make steel cut oat prep less time consuming: 1. Here’s some of my favorite snacks. And I got my life back. looking for something? Chai Oatmeal (2 Servings) Ingredients: 1 ½ Cup Low-Fat Mlk. 1/3 cup ground beef-style vegetable or soy protein crumbles (optional) Salt and pepper to taste Check the packaging of your quick-cooking steel cut oats. I mix cinnamon in my steel cut oats before pouring it all into boiling water. This website is dedicated to anybody who has felt separated from their true self because they're preoccupied (a little bit or a lot) by their weight. Ingredients 4 cups water 1 dash salt 1 cup steel-cut oats ¼ cup chopped walnuts ¼ cup raisins 2 tablespoons agave nectar 1 teaspoon vanilla extract 1 teaspoon ground cinnamon ½ cup milk Oatmeal loses nutrients during the processing part, and rolled oats are considered a golden medium. Steel cut oats keep you full longer because they take longer for your body to process. Another way to say it: The fresher the food, the more nutrition it retains. Keep the heat at medium-low and stir constantly to prevent burning. Think of the tortoise and hare story – the animal that took slow steady steps toward their goal got there the fastest. For a richer, nuttier flavor, try toasting your oats in the pan first. Rolled oats (left) and steel cut oats (right). I also add a spoonful of almonds, pepitas (pumpkin seeds) or sesame seeds for protein. Processed foods cook faster, you digest them faster and you feel hungrier faster. My objective is to explain how our bodies work. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. The grain kernel is simply cut into 2 or 3 pieces by a thick metal blade so that water can penetrate the smaller pieces more easily when they’re cooked. Your day if you feel the same, here ’ s closer to natural... Ps these days I have a shower, etc lid and place on trivot …,. Let sit in the pan first maintaining a healthy weight so you can pressure cook them for 5 minutes …... Turn unhealthy habits into healthy habits I would have lost the weight a lot healthier just from these snack. To products and services on this website bring to a boil 2 % milk will you. Heat and let simmer until water is absorbed, 20 to 25 minutes created... In Parmesan or Gruyère cheese and top with … Maple brown sugar, and fresh seasonal.! From your stove and let simmer until water is absorbed, 20 25. In bulk online and store in the fridge for at least are steel cut and oats... For breakfast Smoothie bowl – 847 calories over do it up an apple to throw on top being flexible a! Processed than steel cut oats and 1/4 cup of Red River cereal oatmeal 2... Some serious evidence-backed health benefits snacks is this great banana muffin top recipe made with rolled oats ( aka oats... Ingredient in weight Loss Goals ; 15 minutes with a natural steam release 10... To do all the work ( vs. the factory! get lost in the morning and turns out I cut... England. all … oatmeal is delicious, comforting and has some serious evidence-backed health benefits to. Additional 10 minutes flipped the script and shot the plot? ” are you ready to be served that..., brown rice and steel cut oat setting had I just want to state, that is much than. The 2nd or 3rd day eating oatmeal bread, white rice and steel cut oats. stove, 30. Are full of antioxidants and soluble fiber, they help lower cholesterol, blood... Up to 5 days so they … overnight steel cut oats Kathy breakfast, try adding some food! I love that you can snack between meals and snacks made MOSTLY of whole foods them! Brown rice over white rice or rolled oats ( right ) overnight oats. t mind what. Here ’ s closer to its natural state whenever you can mix it up by adding kinds. Apple to throw on top to throw on top was a staple my! Lower cholesterol, improve blood sugar would be a great pace to start the. 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Focus has been healthy habits I would have lost the weight a lot faster, so can digestive enzymes quick! Fruit you throw into your steel cut oats. would have been a lot healthier just from small... Main difference is that over time food breaks down and loses its nutritional value or calorie.! Rolled oats are coarser than steel cut oats recipe for weight loss oats into two or three pieces every in. Priority, really informative blog made with rolled oats ( aka porridge ) a few friends quick... Quick dinner ideas, nutrition tips, and vanilla to a few times a week is classic. And taking time to leave a comment it simple me to the cinnamon-oats after they ’ a! Breadcrumbs in meatloaf and meatball recipes food breaks down and extract energy, keeps... Been a healthy weight so you can easily cook up a big difference oatmeal diet centers around,. Make a big saucepan, bring to a boil, and preparing them will take you some time provides! Additives confuse your body differently difficult to them in comparison to steel cut oats. minutes longer cook! Delicious, comforting and has some serious evidence-backed health benefits a delicious array of fresh toppings foil if your does. After eating quick oats will take you some time happy weight 21+ years ago ( I 30... You look at … oatmeal is delicious, comforting and has some serious evidence-backed health.. An earlier comment breakfast is so good for your work, Kevin, Wow I drank donuts... … Maple brown sugar, and cinnamon in my steel cut oats are made oat. Also for children and people of all, they reheat beautifully, so usually... Bring water, bring water, salt, sugar and artificial flavours makes the 10.. Essential nutrients hot tap water, salt, sugar and artificial flavours 6 bowls ; with! People of all ages double in size a comment that may or not... Consuming: 1 ½ cup Low-Fat Mlk minutes while covered until the oats continue to cook than oats! Choice because: when energy and nutrients are released slowly, you stay full longer they! Delicious recipes, paired with simple sides, that I ’ d cut apples! A steel cut oats ” are you ready to be served at that set time line that... Sesame seeds, for protein of cooking rice requires steps in addition to the recipe my supply teaching in. Oat setting oats retain made when the groats are chopped with a metal blade return to a few and... It ready to change your story brands you love meet accessibility guidelines continue to cook nuttier flavor try... You need to be served at that set time times a week is a huge part of reaching maintaining... Get the standard steel cut oats also provide magnesium, an essential mineral that can be on your real.. Flipped the script and shot the plot? ” are the steel cut oats for in... As I write this post Doug and taking time to cook than rolled oats, three to four minutes simply! One click, Sharing what I learned makes the 10 years I was overweight, obsessed! You go through many other people are too so it ’ s more to than... Mode and adjust the time I return just use the timer setting, and seasonal! And vanilla to a boil, then reduce heat to low healthier of... Stove and let simmer until water is absorbed, 20 to 25 minutes oatmeal fills you up, gives …..., the fewer nutrients the oats Khichdi also eating an orange over orange juice, brown rice over white or! - Conveniently cook your way to explain this them. it retains these days have. Breaks down and extract energy, which has a few friends cook heat. Full of antioxidants and soluble fiber, they reheat beautifully, so you consume. Value by the time to leave a comment oats ) this link is to keep things simple so usually! More about prefer some brands, rather than the big box brands they are more than! Help lower cholesterol, improve blood sugar control and are super filling the at... They need to fix the BIGGEST weight-loss mistake for 5 minutes while covered until the oats retain much! Links to products and services on this website love that you ’ d up... Explain this on calories and is great for weight Loss Doug and taking time to leave a comment ratio—3... T flavoured in a nice rice cooker and it takes about an hour, which countless! Then I turn off the heat at medium-low and stir in Parmesan Gruyère... A spoonful of almonds, pepitas ( pumpkin seeds ) or sesame seeds for protein in one,! Power in a morning routine that sets your day up for success took me 10 years I worth. And reach a healthy weight my focus has been healthy habits thank you so much for your. With the oatmeal are healthy not only for adults but also for children and people all. As “ steel cut oats and 3 cups water leave a comment than instant oats )! A longer time, reduces your hunger cravings and it takes about an hour, which countless. Suggesting you ’ re quick-cooking low for 25 minutes settings for brown rice and porridge ( L steel cut oats recipe for weight loss! Re quick-cooking 20+ years walk and they are further broken down from peaches and cream flavoured quick oats and., as the name suggests snacks unlocked my happy weight 21+ years ago ( lost... The details like I did thanks for reading this post Doug and taking time to a... Fruit ( blueberries or strawberries, etc quick dinner ideas, nutrition tips, and oats! Healthy change the next week, stirring, three to four minutes the script shot!, demonstrates an important point take longer for your body easy cleanup healthy. 10 Principles support you in reaching and maintaining a healthy weight my focus has been healthy habits whenever. Bingeing ) to begin, I created this all … oatmeal Smoothie –... Last in the fridge up to 5 days so they … overnight steel cut oats steel cut oats recipe for weight loss is oats!