Ingredients
Steel cut oats
1 cup steel cut oats (not quick cooking)
4 cups water
pinch of salt
Caramelized Onions and Ricotta
1 teaspoon extra-virgin olive oil
1 small onion, thinly sliced
Salt and freshly ground pepper, to taste
1/2 teaspoon molasses
1 cup cooked steel cut oats (see step 1)
2 tablespoons fresh ricotta
Instructions
To make the oats, bring water to a boil in a deep pot. Add oats and salt and cook until they begin to thicken. Reduce to a simmer, and continue cooking, uncovered, until grains are slightly tender, and water has mostly absorbed, about 15 to 20 minutes. Turn off heat, cover pot and let sit for 5 minutes before serving.
Heat olive oil in a skillet over medium-high heat. Add onions and season with salt and pepper. Sauté until they begin to soften and become golden, about 5 minutes. Stir in molasses, and a touch more olive oil if necessary. Cover skillet and reduce heat to medium-low. Cook, covered, until onions are very tender, about 10 more minutes.
Divide the cooked oatmeal among two bowls. Top with equal amounts of caramelized onions and fresh ricotta. Stir together with your spoon before digging in.
Key Points About Ingredients:
- Steel cut oats are minimally processed whole grain groats that retain more fiber, protein, and nutrients than rolled or instant oats, giving them a pleasantly chewy, nutty texture.
- Fresh ricotta is lighter and creamier than aged cheeses, providing a gentle milky richness and a boost of protein and calcium without overwhelming the savory toppings.
- A small amount of molasses added to the onions not only accelerates caramelization but also contributes trace minerals like iron, calcium, and potassium to the dish.
- Extra-virgin olive oil is rich in heart-healthy monounsaturated fats and polyphenols, making it the ideal fat for gently coaxing sweetness out of the sliced onions.
Key Nutritional Insights:
- Steel cut oats are a low-glycemic carbohydrate source high in beta-glucan soluble fiber, which has been shown to support healthy cholesterol levels and sustained energy.
- This bowl delivers a balanced macronutrient profile with complex carbohydrates, plant-based and dairy protein, and healthy unsaturated fats to keep you full for hours.
- The combination of oats and ricotta provides a meaningful amount of calcium and phosphorus, two minerals essential for bone health and metabolic function.
- Caramelized onions are a source of quercetin, a flavonoid antioxidant linked to anti-inflammatory benefits, making this dish as nourishing as it is delicious.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories320
- Standard DV% Daily Value*
- Total Fat9 g72 g12.5%
- Saturated Fat3.5 g20 g17.5%
- Trans Fat0 g
- Polyunsaturated Fat1.5 g
- Monounsaturated Fat3.8 g
- Cholesterol15 mg300 mg5%
- Sodium210 mg2300 mg9.13%
- Total Carbohydrate48 g275 g17.45%
- Dietary Fiber5 g28 g17.86%
- Total Sugars4 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein12 g50 g24%
- Vitamin D (Cholecalciferol)4 mcg20 mcg20%
- Calcium120 mg1300 mg9.23%
- Iron2.8 mg18 mg15.56%
- Potassium340 mg4700 mg7.23%
- Vitamin A120 mcg900 mcg13.33%
- Vitamin C (Ascorbic Acid)4 mg90 mg4.44%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K3 mcg120 mcg2.5%
- Vitamin B1 (Thiamin)0.28 mg1.2 mg23.33%
- Vitamin B2 (Riboflavin)0.14 mg1.3 mg10.77%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.09 mg1.7 mg5.29%
- Folate22 mcg400 mcg5.5%
- Vitamin B12 (Cobalamine)0.2 mcg2.4 mcg8.33%
- Biotin4 mcg30 mcg13.33%
- Vitamin B5 (Pantothenic acid)0.5 mg5 mg10%
- Choline28 mg550 mg5.09%
- Phosphorus260 mg1250 mg20.8%
- Iodine6 mcg150 mcg4%
- Magnesium55 mg420 mg13.1%
- Zinc2.1 mg11 mg19.09%
- Selenium14 mcg55 mcg25.45%
- Copper0.22 mg0.9 mg24.44%
- Manganese1.8 mg2.3 mg78.26%
- Chromium8 mcg35 mcg22.86%
- Molybdenum18 mcg45 mcg40%
- Chloride90 mg2300 mg3.91%
