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  • Breakfast

    Steel-Cut Oat Pancakes

Makes 5 servings (2 pancakes per serving). Serve with a an 8-ounce glass of real milk and a serving of almonds for added protein!

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  • Aerial shot of pancakes with whipped cream and strawberries on top with a glass of milk next to it.


  • 3 cups, organic fat free milk
  • 1 cup, water
  • 1 1/2 cups, organic steel-cut oats
  • 1/2 cup, walnuts, finely chopped
  • 1 teaspoon, vanilla extract
  • 1 teaspoon, cardamom
  • 1/4 teaspoon, salt
  • 1 teaspoon, butter
  • 2 cups, fresh strawberries, sliced
  • 1 cup, plain nonfat Greek yogurt
  • Honey or maple syrup, if desired
  • Pair each serving with: 8ounce glass of milk
  • Morning snack: 24, almonds, unsalted


Mix together 3 cups milk and water in a medium saucepan. Heat over medium-high heat just until boiling.

Stir in the steel-cut oats, reduce heat, and simmer for 30 minutes until most of the liquid is absorbed and the oats are thick. Remove from the heat and add in the walnuts, vanilla, cardamom, and salt, stirring until incorporated throughout.

Line a 13×9 baking sheet (slightly larger will also work) with parchment and spread the oats into an even layer. Allow to cool to room temperature and then place in the fridge overnight or for at least 4 hours.

When ready to eat, cut the oats into 10 squares. Heat a frying pan to medium-high heat. Add a bit of butter into the pan. Cook the oatmeal squares for 5 minutes on each side or until golden brown.

Top with strawberries, yogurt, and a drizzle of honey or maple syrup. Serve with remaining 8-ounce glass of milk.

Enjoy a morning snack of 1 ounce almonds to help get 32 grams of protein before noon.


Steel-Cut Oat Pancakes
450 calories; 12 g fat; 2 g saturated fat; 10 mg cholesterol; 26 g protein; 61 g carbohydrates; 7 g fiber; 300 mg sodium; 560 mg calcium. Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Morning snack
170 calories;  15 g fat; 1 g saturated fat; 0 mg cholesterol; 6 g protein; 5 g carbohydrates; 3 g fiber; 5 mg sodium; 67 mg calcium (6% of daily value).