Hearty Oats and Grains

Vegetarian
Gluten Free
Health score
4%
Hearty Oats and Grains
195 min.
8
288kcal

Suggestions


Welcome to a delightful culinary experience with our Hearty Oats and Grains recipe! This vegetarian and gluten-free dish is perfect for those who appreciate wholesome, nourishing meals. Imagine starting your day or enjoying a cozy evening with a warm bowl of this hearty blend, packed with the goodness of oats, grains, and fresh apples.

With a preparation time of just 195 minutes, this recipe serves 8, making it an ideal choice for family gatherings or meal prep for the week ahead. Each serving is a comforting 288 calories, allowing you to indulge without the guilt. The combination of steel-cut oats and a 7-grain blend creates a rich texture, while the warm apple cider and maple syrup add a touch of sweetness that will tantalize your taste buds.

Not only is this dish delicious, but it also boasts a balanced caloric breakdown, with 11.28% protein, 21.51% fat, and 67.21% carbohydrates. The addition of toasted walnuts provides a satisfying crunch, making every bite a delightful experience. Whether served as a side dish or a hearty breakfast, this recipe is sure to become a favorite in your kitchen. So gather your ingredients, fire up your slow cooker, and get ready to enjoy a bowl of pure comfort!

Ingredients

  • 1.5 cups apples sliced
  • cups apple cider (such as Zeigler's)
  • cup highest available proof grain spirit (such as Laurel Hill)
  • 1.5 teaspoons ground cinnamon 
  • cup milk 2% warmed reduced-fat
  • 0.3 cup maple syrup 
  • 0.5 teaspoon salt 
  • cup steel-cut oats 
  • 0.5 cup walnuts toasted chopped
  • cups water 

Equipment

  • bowl
  • slow cooker

Directions

  1. Coat the inside of a 6-quart electric slow cooker with cooking spray.
  2. Place 3 cups water and next 5 ingredients (through salt) in cooker, stirring well. Cover and cook on LOW for 3 hours.
  3. Spoon 2/3 cup oat mixture into each of 8 bowls; top each with 2 tablespoons milk, 2 teaspoons syrup, 3 tablespoons apple, and 1 tablespoon nuts.

Nutrition Facts

Calories288kcal
Protein11.28%
Fat21.51%
Carbs67.21%

Properties

Glycemic Index
30.91
Glycemic Load
20.9
Inflammation Score
-3
Nutrition Score
8.9473913804345%

Flavonoids

Cyanidin
0.58mg
Catechin
1.04mg
Epigallocatechin
0.06mg
Epicatechin
4.54mg
Epigallocatechin 3-gallate
0.04mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.28mg

Nutrients percent of daily need

Calories:287.65kcal
14.38%
Fat:7.09g
10.91%
Saturated Fat:1.07g
6.69%
Carbohydrates:49.84g
16.61%
Net Carbohydrates:45.03g
16.38%
Sugar:18.34g
20.38%
Cholesterol:2.36mg
0.79%
Sodium:169.03mg
7.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.37g
16.73%
Manganese:0.95mg
47.29%
Fiber:4.81g
19.24%
Vitamin B2:0.3mg
17.92%
Phosphorus:145.99mg
14.6%
Magnesium:58.25mg
14.56%
Copper:0.25mg
12.59%
Zinc:1.69mg
11.27%
Iron:1.58mg
8.8%
Calcium:84.03mg
8.4%
Potassium:275.45mg
7.87%
Vitamin B3:1.54mg
7.68%
Vitamin B6:0.15mg
7.47%
Folate:28.37µg
7.09%
Vitamin B1:0.08mg
5.65%
Vitamin B5:0.41mg
4.06%
Vitamin B12:0.16µg
2.61%
Selenium:1.73µg
2.47%
Vitamin C:1.78mg
2.15%
Vitamin E:0.28mg
1.87%
Vitamin K:1.27µg
1.21%
Source:My Recipes