hi I'm Val McDonald I'm a registered holistic nutritionist and today I'm going to show you how to cook up some steel cut oats so still kado can be purchased at your grocery store usually in bulk just comes like this there are certain brands of steel cut oats available but the least expensive way of buying it is both and what I do is I just bring it home I drop it into my jar like last jar and I saw it in the cupboard so what I want to show you today is how to maximize the nutrition of your steel cuddle and to do that we won so come and to soak them it's very simple you just measure out for one person anywhere from a third to half a cup of steel cut oats into a pot and then you add water okay so we're going to add water so that we can soak these overnight and you've used half a cup of steel cut oats you're going to double that so you're going to use a cup of water if you use the third you're going to use two-thirds water this is what it looks like and I like to ready at the night before and it will be all set to go in the morning by soaking it you're actually reducing the amount of cooking time and you're increasing the nutrients available because you're actually breaking down the non nutrient part the phytic acid which interferes with the absorption of the nutrients from the oatmeal so it's a good practice to follow okay so this is what they look like after they've been soaking all night they're nice and soft now what I like to do is add a little bit of sea salt to the water if you ever tasted bland a wheel it's probably because somebody forgot to salt the water makes a huge difference and of course you want to go with a whole sea salt one that's been unrefined so that you get all the vital minerals then I like to add a little bit of coconut oil right into the water coconut oil is one of those wonderful nutritious oils that you would like to sneak into foods as much as possible so this is just another way you can sneak that in and it tastes wonderful it adds a wonderful creaminess to the oatmeal it doesn't over bear anything it's just a nice flavor the other thing I like to add very often i will put in a little bit of cinnamon again more flavor it's actually one of those very beneficial spices that actually has been recommended for diabetics to include cinnamon because it helps with the uptake of glucose into the cells so we have this all set to go and I'll meet you over at the stove ok so the steel cut oats have now come to a boil and I'm going to turn down the heat cover it and simmer it for four minutes okay so as you can see if you want to zoom in on them steel-cut oats see it's nicely cooked creamy it's gonna be delicious so that's what it looks like after it's been cooked and then what I like to do is just let it sit for about another three or four minutes it does continue to cook in that time it is good to go right now if you want but I prefer to just a little longer and at the same time it could it's cooling and then I like to eat it at that point so I'm dishing up my steel cut oats normally I'd be in my pajamas for this I would like to just say to you for those of you who haven't tried steel cut oats big difference in flavor between rolled oats different the difference in nutrition is it has more fiber so that what they do is they take an oat groats they put it through a machine that has steel blades and it just chops it up and the difference in texture is as you can see it's not flat the way rolled oats are this adds to the flavor overall so what I like to do i will show you exactly what i do with mine everybody is different but i like to put on plain yogurt then i add a little hole brown sugar and when I say whole brown sugar I'm talking about something such as this one here which has been not refined so you have all the vitamins and molasses and goodness in that sugar and then I like to add a little bit of ham parts also known as hemp seed to the top and have heart are loaded with omega-3 fatty acids and they're an excellent source of protein so you're adding to the protein of your oatmeal so there you have it and it's I'm ready to start the day thank you for joining me have a great one you