Recipes Health Conditions Cancer Protection Pumpkin Steel Cut Oatmeal With Walnuts and Dried Cherries By Stephanie Lang, MS, RDN, CDN facebook twitter instagram Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Stephanie Lang, MS, RDN, CDN Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 10, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on February 06, 2020 Print Stephanie Lang, MS, RDN, CDN (7 ratings) Total Time: 45 min Prep Time: 5 min Cook Time: 40 min Servings: 2 (1 1/4 cups each) Nutrition Highlights (per serving) 323 calories 8g fat 57g carbs 9g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 (1 1/4 cups each) Amount per serving Calories 323 % Daily Value* Total Fat 8g 10% Saturated Fat 1g 5% Cholesterol 3mg 1% Sodium 41mg 2% Total Carbohydrate 57g 21% Dietary Fiber 6g 21% Total Sugars 25g Includes 18g Added Sugars 36% Protein 9g Vitamin D 1mcg 5% Calcium 143mg 11% Iron 2mg 11% Potassium 491mg 10% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Both winter squash (including pumpkin) and dried cherries are rich in carotenoids, which the body converts to vitamin A, a nutrient important for immune function and maintaining healthy cells. Pumpkin also contains lutein and zeaxanthin, yellow pigmented carotenoids that help protect eye health by filtering high-energy blue light that can damage our eye lens and retina. Combining these nutrient-dense ingredients with steel cut oatmeal turns your breakfast into a seriously good-for-you meal. Eating soluble fiber-rich oatmeal for breakfast may help lower cholesterol and have a protective effect on the heart, too. Ingredients 1/2 cup steel cut oats 1 cup water 1/2 cup low-fat milk 1/2 cup pumpkin puree 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon ginger 1/8 teaspoon cloves 2 tablespoons maple syrup 2 tablespoons chopped walnuts 2 tablespoons dried cherries Preparation Place the oats in a medium saucepan and heat over medium high, stirring frequently, until the oats start to lightly toast, about 3 minutes. Add the water and milk and bring to a boil, stirring frequently. Reduce heat to a low simmer, cover the saucepan and cook, stirring occasionally, for 15 to 20 minutes. Stir in the pumpkin puree, spices, and 1 tablespoon maple syrup and simmer uncovered, stirring occasionally, for another 5 minutes. Turn off the heat and scoop into 2 bowls. Toast the walnuts in a dry skillet until they smell fragrant and are just starting to brown, about 3 minutes. Divide the toasted walnuts, dried cherries and remaining tablespoon of maple syrup between the two bowls. Ingredient Variations and Substitutions For a summertime fix, take away the pumpkin puree and add extra milk in its place. Taking out the pumpkin, which is a starchy vegetable, will reduce the carbohydrate content slightly (1/2 cup of milk contains 6 grams of carbohydrate versus 1/2 cup pumpkin puree, which contains 10 grams of carbohydrate) and boost the protein in the recipe. For an antioxidant punch, top with fresh, seasonal berries or sliced stone fruit such as peaches, plums, or nectarines. Cooking and Serving Tips Instead of using canned pumpkin puree, try making your own puree using a pumpkin or winter squash. Heat the oven to 425F, cut the squash into quarters using a sharp knife. Scoop out the seeds and save for another use. Line a baking sheet with parchment paper and place the squash quarters on top. Rub each quarter with 1/2 to 1 teaspoon olive oil. Bake for 45 minutes to 1 hour, until the squash is fork tender. Take out of the oven and let cool. Peel off the outer flesh and puree the soft insides with a blender or immersion blender. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Roberts JE, Dennison J. The Photobiology of Lutein and Zeaxanthin in the Eye. J Ophthalmol. 2015;2015:687173. doi:10.1155/2015/687173 Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5). doi:10.3390/nu11051155