Steel-Cut Oats with Cinnamon-Blueberry Compote - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 2 cups frozen blueberries
- 1/4 cup sugar
- 1 teaspoon grated lemon rind
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon ground cinnamon, divided
- 4 cups water
- 1 cup steel-cut oats
- 1/4 teaspoon salt
- 1 tablespoon butter
Instructions
- Combine blueberries, sugar, rind, juice, and 1/4 teaspoon cinnamon in a medium bowl; toss to coat. Refrigerate.
- Bring 4 cups water to a boil in a medium saucepan. Stir in remaining 1/4 teaspoon cinnamon, oats, and salt; cook 1 minute. Remove oat mixture from heat, cover, and refrigerate in pan overnight.
- Bring blueberry mixture to a boil in a small saucepan over high heat. Cook 6 minutes or until slightly thickened, stirring frequently. Bring oat mixture to a boil over medium-high heat; cook 5 minutes or until thoroughly heated, stirring frequently. Add butter to oat mixture. Spoon 3/4 cup oatmeal into each of 4 bowls; top each serving with 1/4 cup blueberry compote.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons ca...
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