Carolyn Berry, BSc., RD
Registered Dietitian & Nutrition Consultant

You’re likely to find an oatmeal recipe in nearly every running article, running website or
running cookbook you come across. Why? It’s a whole, unprocessed food that’s easy to
prepare, simple to digest, and leaves you feeling full. This makes it a great pre- or post-run
Oats are a whole grain. Whole grains are high in fibre and provide B vitamins, vitamin E,
minerals, healthy fats and antioxidants. Eating plenty of whole grains can help to lower your
risk of heart disease and stroke, diabetes, cancer and digestive disorders. Oats are high in
soluble fibre which helps improve blood cholesterol and control blood sugar levels.

The Difference Between Steel-Cut, Rolled, Quick & Instant Oats:


Overnight, Slow Cooker, Maple Banana Steel-Cut Oatmeal

How would you like it if your breakfast was being prepared while you were sleeping? This is the easiest way to cook steel cut oatmeal, which usually takes 30-60 minutes to simmer on the stove. Wake up to the scrumptious smell of cinnamon and maple syrup.
Serves: 4

• 1 cup steel-cut oats
• 3 ½ cups 1% milk (or milk of your choice)
• 1 tsp vanilla extract
• ¼ cup pure maple syrup
• ½ cups raisins
• 2 tsp cinnamon
• 1-2 bananas

1. Coat the slow cooker with a thin layer of oil or butter to prevent the oatmeal from sticking.
2. Place all of the ingredients except the bananas into the slow cooker, stir, and place the lid on. Set it to the low temperature and cook for 7-9 hours.
3. In the morning, add the fresh banana slices and any of your favourite toppings. Ground flaxseeds, chia seeds or hemp hearts are a great, high fiber addition!

Note: The leftover oatmeal can be portioned into containers and refrigerated. Simply reheat and enjoy for the next 2-3 days.