Steel-Cut Oats with Apple, Walnuts & Cinnamon
Slow-simmered steel-cut oats with diced apple, chopped walnuts and cinnamon — a hot whole-grain breakfast with 10 g of fibre for 520 calories.
Slow-simmered steel-cut oats topped with diced apple, chopped walnuts and cinnamon — a hot whole-grain breakfast with 10 g of fibre for 520 calories.
Watch the 21-second version
Ten grams of fibre in one hot breakfast bowl.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Steel-cut oats, dry — 40 g
- Milk, 2% — 240 ml
- Apple, diced — 1 medium (180 g)
- Walnuts, chopped — 20 g
- Ground cinnamon — 1 tsp
Macros per serving
- Calories: 520 kcal
- Protein: 16 g
- Fat: 21 g
- Carbs: 67 g
- Fiber: 10 g
Key micronutrients
- Fiber — ~10 g
- Magnesium — ~110 mg
- Calcium — ~300 mg
Why it earns a spot in the rotation
- Steel-cut oats are a whole grain eaten largely intact, which is the form the Harvard T.H. Chan nutrition source points to for the fibre and metabolic benefits of whole grains.
- 10 g of fibre from two whole-food sources — the oats and the apple — rather than an added fibre ingredient.
- ~110 mg of magnesium and ~300 mg of calcium from the milk and walnuts, both minerals many adults fall short on.
- A hot, slow-simmered breakfast that holds its texture better than instant oats, with no added sugar needed beyond the fruit and cinnamon.
Sources
- MedlinePlus — Eating Extra Fiber
- NIH ODS — Magnesium Fact Sheet
- NIH ODS — Calcium Fact Sheet
- Harvard T.H. Chan — Whole Grains
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
