A "multigrains" alternative to the traditional morning oatmeal. Besides oats, this version includes quinoa and chia seeds for more fiber, omega-3, and proteins!
This recipe is incompatible with your food profile
Soaking : 8 h Preparation : 5 min Cooking : 20 min
140 calories/serving
Add to My Cookbook
Remove from My Cookbook
Add to My Meal Plan
Edit my reviewReview this recipe
Edit Private NotesAdd Private Notes
- Recipe
- Nutrition Info
- Reviews( 3 )
- My Notes
Ingredients
| 1/4 cup | steel-cut oats | 45 g | |
| 2 tbsp | quinoa | 20 g | |
| 1 tbsp | chia seeds | 10 g | |
| 1 cup | water | 250 mL | |
| 1 pinch | salt | 0.2 g |
Before you start
If you cannot find steel-cut oat, you may grind some whole oat groats in a food processor.
Method
- Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
- Put the steel-cut oats, quinoa, and chia seeds in a bowl. Add water, cover then let soak in the refrigerator for at least 8 hours.
- Transfer mixture to a saucepan with a pinch of salt. Bring to a boil, with stirring. Turn the heat to low, cover and simmer for 15-20 min, stirring from time to time. If the mixture seems too thick, you may add a little bit of water and continue cooking.
- Serve with desired toppings.
Observations
The cooked oatmeal may be kept in the refrigerator for a couple of days. To reheat, simply add a few spoonfuls of water or milk then heat up in the microwave by 30 sec increments.
Nutrition Facts Table
per 1 serving (60 g)
Amount % Daily Value |
Calories 140 |
Fat 4 g 5 % |
Saturated 0.5 g 2 % |
Cholesterol 0 mg |
Sodium 40 mg 2 % |
Carbohydrate 22 g 7 % |
Fibre 5 g 19 % |
Sugars 0 g |
Net Carbs 17 g |
Protein 6 g |
Vitamin A 0 % |
Vitamin C 0 % |
Calcium 4 % |
Iron 13 % |
More info
Claims
This recipe is :
- Diet-related health claims :
- Artery-healthy, Heart-healthy
- Excellent source of :
- Manganese
- Good source of :
- Fibre, Magnesium, Phosphorus
- Source of :
- Copper, Folacin, Iron, Niacin, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
- Low :
- Saturated Fat, Sodium
- Free :
- Cholesterol, Sugar, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 |
| Fats | ½ |
Check out our Meal Plans for Type 2 Diabetes
Leave a review
You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Your review has been saved
Show Tips
Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.
Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.
Reviews
Sort By: Most Recent|Rating|Most Helpful
Useful
| I would make this recipe again
This recipe is in the following categories
Rice/Grain | Breakfast | High Fibre | Low Cholesterol | Low Sodium | Halal | Kosher | Vegan | Source of Omega-3 | Low Saturated Fat | Vegetarian | Artery-healthy | Heart-healthy | Irish
You might also like these other recipes
- Microwaved New Potatoes
- Sauteed Kale with Garlic
- Grilled Salmon on a Salt Block
- Boiled Vegetable Salad
- Strawberry and Chia Pudding
- Cheesy Vegan Popcorn
Articles
Sport and Insulin Resistance
TOP 10: Eat Like an Athlete Recipes
6 Tips for Choosing Olive Oil
TOP 10: Grilled Fish Recipes for Your Next Barbecue
Diet, Lifestyle Habits and GERD
Meal Plans
Healthy Meal Plans
Vegetarian Meal Plans
Weight Loss Meal Plans
Gluten Free Meal Plans
Low-FODMAP Meal Plans
GERD Meal Plans
Heart Healthy Meal Plans
Diabetes Meal Plans
IBD Meal Plans
Inflammation Meal Plans
Modal title
You may include the following sections in the printout(Note: might take up to 30 seconds)
Add this recipe to my meal plan
Log in or Sign up for free
Subscribe to SOS Plus
Already a PLUS, PREMIUM or VIP?Sign in
This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisem*nts. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.
Our weekly newsletter includes:
- Recipes, tips and advice on healthy eating
- Occasional promotions on products & services from SOSCuisine and some trusted partners
- Occasional invitations to help scientific research by answering surveys or participating in studies
- Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.
