Breakfast Ideas: Steel Cut Oats

Breakfast is one of the most important meals of the day for a dancer because it usually happens before your first technique class of the day. Just like you can’t drive a car very far without gas in it, you can’t expect much from your body if it hasn’t been filled with nutrients since the night before.

Finding good breakfast options that give you energy without making you feel sluggish or overly full can be challenging. If you haven’t found what works for you, start experimenting! This is one of my go-to favorites.

Steel Cut Oats

Steel Cut Oats get absorbed slower by the body because the oats have not be refined or heavily processed, like “quick-cook” oatmeal. Slow-absorption foods means longer-lasting energy for you. So, even though steel cut oats take longer to prepare than their quick cook counterparts, I suggest you give them a try.

I like McCann’s and  Bob’s Red Mill, which you can find in any large grocery store. Trader Joe’s carries them as well.


  • Boil 4 cups water in a saucepan.
  • Add 1 cup steel cut oats.
  • Bring to a boil.
  • Lower heat and give it a stir.
  • Set timer for 25 minutes.
  • Oats are finished when water is mostly absorbed and oats are a springy, creamy texture.


And here comes the fun part: add-ins to oatmeal can and should be delicious so that you enjoy eating it. Mix and match some of these:

  • Berries: strawberries, blueberries, raspberries, blackberries, etc. If you can’t get them fresh, try Trader Joe’s frozen berries- take out only what you need for each morning. They will thaw when mixed into the hot oats.
  • Nuts: almonds, walnuts
  • Spices: Cinnamon, cloves, nutmeg, cardamom
  • Sweetener: if you need it, try a Tablespoon of maple syrup or honey.

This will make about 3-4 servings. Make it at night and reheat in the mornings for breakfast. What’s easier than that?

  1. Harvest Stream
    Harvest Stream says:

    Elizabeth…..Sue Conrad here, Kirsten’s mom……..we so appreciate these posts! They are so informative and we are so glad Kirsten has enjoyed the benefits of yoga recently in the last several months…your yoga post was spot on! Thank you for taking the time to research and pass your wisdom on to others in the field. Have a wonderful weekend! Sue

  2. Elizabeth Sullivan
    Elizabeth Sullivan says:

    Hi Sue,
    Thanks so much for your message! I am delighted that the blog is helpful for you and Kirsten. I miss having her in my classes- she was a great student. I am looking forward to hearing how her first season goes! Best, Elizabeth

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  1. […] banana and a dash of maple syrup. When you get tired of it, mix up the toss-ins (for ideas, see my Centered Stage post on Oatmeal) or eat the quinoa- its subtle, nutty flavor means it’s great salty or sweet. Or scramble two […]