Whole Grain Breakfast Recipes

July 23, 2010

Canada’s food guide recommends that at least half of your grain products are whole grain. Whole grains are a source of fiber which helps you feel full and reduces cravings. When you eat whole foods you receive all of the nutritional components. For example, steel cut oats are less processed than rolled oats and are more nutritious.

Steel cut oats vs Rolled oats

Steel-cut oats, also known as pinhead oats and sometimes referred to as coarse or rough oatmeal, are made by passing groats through steel cutters which chop each one into three or four pieces. Since they still contain the whole grain including the oat bran, steel cut oats are very nutritious.

Rolled oats are made by steaming groats and flattening them with a roller. These come in two distinct varieties.

The first variety is sometimes referred to as old fashioned, or jumbo. These are made by first steaming the whole groat for a few minutes, thus partially cooking it, then passing it between rollers to flatten it out. The second variety is sometimes referred to as quick-cooking rolled oats. These are made by putting steel-cut oats through the same process.

Whole Grain Breakfast Recipes

Steel Cut Oats

  • 1 cup steel cut oats
  • 4 cups water
  • Small pinch salt


  • Rinse oats under cold water.
  • Place in a pot and bring to a simmer.
  • Cook for approx 25 minutes till thick.
  • Stir occasionally

Vanilla Chai Steel Cut Oats

  • 1 cup pre cooked oats
  • ½ cup your favorite vanilla chai mixture


  • Place oats and chai in a small pot or microwavable dish and mix.
  • Heat till warm and has reached desired consistency.

Feed The FireAbout the Author: Travis Rea is a personal chef who uses local, natural and sustainable foods and lives in Langley, BC. He also owns a consulting business, Feed The Fire, which helps people live healthier and counsels athletes on their nutritional needs. See more of his recipes and advice on his Facebook page.

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