Apple Pumpkin Spiced Oatmeal

Have you ever tried steel cut oats?  They are much more flavorful and nutrient-filled than plain old rolled oats! 

Growing up, we mainly alternated between eating cold cereal and oatmeal for breakfast.  My mom always bought the flavored oatmeal packages, like “apple cinnamon”  and “strawberries and cream”.  They always sounded better than they tasted, and left me feeling hungry shortly after.

Why I buy steel cut oats

After having my own kids, I realized that the oatmeal I grew up with was highly processed, low in nutrients, and full of sugar.  Then I discovered steel cut oats and read about the benefits of eating them instead of rolled oats.  

Some of these benefits include:

• High in fiber, vitamins, minerals and contains some protein
• The most minimally processed form of oatmeal
• They take longer to digest, which is good for blood sugar balance
• They help you to stay satiated longer

The beauty of steel cut oats is that you can add in all kinds things to boost the flavor and nutritional content.  You can add:  fruits, nuts, flax seed (ground), collagen powder, and whatever else your heart desires.

One important factor involved in preparing your oats is soaking them.  Believe it or not, this is how people regularly prepared their oats and other grains in the past.  With the rise of convenience foods and microwavable oatmeal, this process of pre-soaking the oats was forgotten.  

What is the point of soaking oats?

The nutrients in oatmeal and other seeds and grains are bound up in phytates, which makes it really difficult for our bodies absorb the vitamins and minerals contained inside.  

By soaking the oats with something acidic, like whey or apple cider vinegar for example, the phytic acid is broken down and the nutrients become more easily absorbed by our bodies and digested.  

I love making steel cut oats with pumpkin, apples and spices – – especially in the fall and winter.  Not only is it seasonal, but it is delicious.  

If you want to learn how to incorporate more nutritionally-dense foods into your diet, while dropping the processed foods, sign up to get The Whole Mom Nutrition & Wellness 14 Day Reset today.  It is absolutely free, and it’s my gift to you.

Apple Pumpkin Spiced Oatmeal

November 19, 2019

by Jennifer Franchak

Category Breakfast Ideas Nutrition Recipes

Persons

8

Serving Size

1 Cup

Prep Time

24 hours

Total Time

24 hours

Ingredients

• 2 C. dry steel cut oats, organic if possible
• 1 whole can organic pumpkin
• 2-3 large organic apples, roughly chopped with skins left on
• 2 C. warm water (for soaking the grains)
• 2 tsp apple cider vinegar
• 3 C. whole milk
• 2 tsp pure vanilla
• Chopped nuts, optional
• cinnamon, cloves and ginger, to taste
• A large sauce pan or soup pot

Instructions

1. Add oats to the saucepan, along with 2 cups of water for soaking
2. Add in apple cider vinegar and stir
3. Put lid on pot and let the oats soak on the stove top overnight. Try to do this in the morning, the day before you plan to eat the steel cut oats
4. Wash and chop up your apples, and them store them overnight in the refrigerator. If you are worried about them turning a little brown, then put a little lemon juice on them
5. After 24 hours, you are ready to cook your oats!
6. Pour off any remaining water from the oats
7. Add in the whole milk, spices, canned pumpkin and apples. Feel free to add in some chopped nuts as well.
8. Bring to a boil, while stirring for about 2 minutes
9. Reduce heat to medium-low and stir oats until they reach a creamy consistency. This whole process should take about 10-15 minutes.
10. Serve as is, or with some pastured butter, cream and a little maple syrup.

© 2025 Jennifer Franchak Nutrition & Wellness

References

Gupta, Raj Kishor et al. “Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.” Journal of food science and technology vol. 52,2 (2015): 676-84. doi:10.1007/s13197-013-0978-y