Steel-cut oats are transformed into an impressive and healthy soufflé that will satisfy even the pickiest of breakfast eaters.
Oatmeal has long been considered a healthy way to start the day. Oats are a very good source of the minerals manganese, selenium, phosphorous, magnesium and iron. They are also a good source of vitamin B1 and are packed with soluble dietary fiber. Slow cooked, steel-cut oatmeal provides a balanced portion of fats, complex carbohydrates, and plant protein, with the added benefit of the fiber helping you to feel fuller longer.
Oat bran’s dietary fiber is high in beta-glucan, helping to lower cholesterol by binding bile acids and removing them from the body. Another plus to eating oatmeal is that the protein in oats is a good source of the amino acid L-arginine, which your body uses to produce nitric oxide. Nitric oxide helps to keep your heart healthy, including reducing oxidation and inflammation. Oatmeal is a versatile superfood that has multiple benefits for heart and gut health.
One of the healthiest ways to eat is by making the first meal of the day the largest. The people in the Blue Zones, who live longer than any place else on earth, eat a huge breakfast in the morning, a medium size late lunch, and a light dinner. They also eat a largely plant based diet; made up mostly of organic, fruits, vegetables, and legumes, with small amounts of animal protein. Their average meal contains about 650 calories and most of the calories are consumed before noon. Quite different from the way Americans eat.
Oatmeal soufflé combines healthy steel-cut oats, organic eggs and antioxidant-rich berries to form a substantial and delicious breakfast. I love the fact that you can make the oats ahead of time and then assemble the soufflé the next morning. Fancy enough for guests, easy enough for weekdays, this is a recipe you will make over and over again.
Oatmeal and Berry Soufflé Recipe
- 1 cup steel-cut oats
- 1 cup whole milk
- 2 cups water
- 2 Tbs. maple syrup
- pinch kosher salt
- 3 large eggs separated
- 2 cups mixed raspberries blueberries and blackberries
- 1/2 tsp. grated orange or lemon zest
Preheat oven to 350 degrees. Butter a 2 quart baking dish
In a large sauce pan combine, milk, water, maple syrup, salt and oats and bring to a simmer. Cook until thick, 12-15 minutes. Remove from heat.
Working quickly, stir the egg yolks into the oatmeal until well blended, then add 1cup mixed berries and stir.
In a large bowl beat egg whites until medium stiff peaks form, 3-4 minutes. Gently fold egg whites into oatmeal mixture until just combined. Scrape into prepared baking dish and bake for 30 minutes, until puffed and golden. Top with remaining berries and serve.