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Chocolate Pressure Cooker Steel Cut Oats

Kelsey Russell-Murray · August 25, 2020 · Leave a Comment

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I love oatmeal! It’s simple and hearty and keeps me feeling full all morning long. Oatmeal also does a great job of warming you up from the inside on cold winter mornings. 

Oats are a nutritional powerhouse – high in fiber, vitamins and minerals. Steel cut oats are higher in fiber and protein than quick cooking or rolled oats, and take longer to cook. Feel free to sub quick cooking or rolled oats in this recipe – just be sure to adjust the cooking time accordingly! 

Using a pressure cooker slightly cuts down on the cooking time and leaves you hands free to prepare all of the delicious toppings you can choose from! Isn’t the best part of oatmeal the toppings? 

This oatmeal is extra creamy from the coconut milk and provides a powerful dose of polyphenols (beneficial plant chemicals!) from the cocoa powder to support your gut health. 

I hope you love this chocolate pressure cooker steel cut oats! It’s:

  • Hearty 
  • Creamy 
  • Rich
  • Nutritious 
  • & Delicious! 
Print

Chocolate Pressure Cooker Steel Cut Oats

Bowl of Chocolate Steel Cut Oatmeal with Fruit and Peanut Butter
Print Recipe

This rich and chocolatey steel cut oatmeal comes together quickly with the help of a pressure cooker. The perfect hearty breakfast for chilly fall and winter mornings! 

  • Author: kelseyrussellmurray
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20
  • Yield: 2 servings
  • Category: Breakfast, Snack
  • Method: Pressure Cooking
  • Cuisine: Vegan, Gluten-Free
  • Diet: Vegan

Ingredients

  • 400ml light coconut milk  

  • 250ml water

  • 1 cup steel-cut oats

  • 2 Tbsp cocoa powder

  • 1 tsp cinnamon 

  • 1/4 tsp sea salt

Instructions

1. Add all ingredients to Instant Pot.

2. Turn valve to sealing and pressure cook on high for 7-minutes.

3. Turn valve to venting to release pressure for approximately 5-minutes.

4. Remove lid and stir thoroughly until oatmeal is thickened to desired consistency.

5. Top with desired toppings and serve immediately. Enjoy! 

Optional Toppings:

  • Maple syrup
  • Nut butter
  • Fruit
  • Nuts
  • Hemp hearts
  • …whatever you like!

Notes

Stovetop method: 

Add coconut milk and water to a medium saucepan and bring to a boil on medium high heat. Once boiling, whisk in cocoa powder, salt and cinnamon. Add oats and mix to combine. Cover and reduce heat to low. Cook for 15 minutes or until liquid is absorbed and the oats are tender.

Keywords: vegan, gluten-free, recipe, oatmeal, pressure cooker, chocolate

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Tag @guthealthydietitian on Instagram and hashtag it ##plantpoweredgut

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Filed Under: Gut Health Recipes, Nutrition Articles Tagged With: breakfast, chocolate, oatmeal, peanut butter, plant based, recipe, vegan

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Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

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Gut Health Dietitians
Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
• Weekly grocery lists (to save you time and energy)
• Weekly check-in from your dietitian for accountability and support 
• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
• You want to support your overall health and wellness
• You feel stressed or overwhelmed about your diet, or don’t have the time to make sustainable changes 
• You know gut health is important, but you don’t know what that means or how to support gut health
• You need to improve your diet for management of a chronic disease (heart disease, high cholesterol, high blood pressure, diabetes etc)
• You want more energy and improved digestion
• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

#guthealthdiet #guthealthdietitian #dietitianlondonontario #diversitydiet #guthealthtips #guthealthnutritionist #guthealthnutrition #guthealthydietitian
I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

#guthealthdietitian #guthealth #privatepracticedietitian #westerndietitian #westernuniversity #westernu #ibsdietitian #pcosdietitian #sportsdietitian #dietitiansofinstagram #dietitianapproved
The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

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