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Steel Cut Sweetness with Dark Cherries

After agreeing to sub extra classes at Rancho Valencia Resort & Spa, I'm sore from six yoga classes and two HIIT classes (cardio/plyometric + weights)! My goal of steel-cut abs needs a recovering breakfast like steel-cut oatmeal, and this recipe includes dark tart cherries known to decrease inflammation, ease muscle soreness, and promote better sleep. The walnuts are a great source of omega-6 and omega-3 fatty acids. I also added chia seeds for an extra dose of fiber. See below for the health benefits or skip to the recipe.

Combat Inflammation & Disease:

Dark tart cherries owe their deep hue to anthocyanins:

  • High levels of polyphenols such as flavonoids. These phytonutrients, also known as plant chemicals, possess potent antioxidant properties.

  • Antioxidants shield against inflammation and combat free radicals, pivotal in preventing cellular damage and mitigating the risk of chronic ailments such as cancer, diabetes, and heart disease.

Support Cell Function & a Healthy Heart

Walnuts serve as an outstanding source of omega-6 fatty acids. Additionally, they contain omega-3 fatty acids, contributing to a balanced intake of essential fatty acids in your diet.

  • Omega-6 fatty acids are vital for supporting healthy cell structures and processes. When combined with omega-3s, they ensure proper cellular function, thereby reducing the risk of cell damage that may contribute to health issues or chronic diseases.

Abundance of fiber, protein, omega-3 fatty acids, & micronutrients:

  • Chia seeds are tiny black seeds native to Central America and just 2 tbls contain 9.8g of fiber, 4.7g of protein, and 12% of the DV of iron.

  • They are loaded with antioxidants, including chlorogenic acid, which has been shown to protect your heart and liver.

  • The fiber and protein content helps you feel satiatiated (helping you feel more full longer).



1 cup almond coconut milk*

1/2 cup steel cut oats

1/4 cup dried dark tart cherries

1/4 tsp brown sugar

2 tbs raw walnuts

2 tbs chia seeds

1/2 tsp honey to drizzle


1.) Bring 1 cup of almond coconut milk to a boil (substitute other alternative milk or water)

2.) Add in 1/2 cup steel cut oats and combine with walnuts and brown sugar; reduce heat to low, and let simmer for 30 mins

3.) Remove from heat and add chia seeds and dried cherries and let sit for ~5 mins to set/cool.

4.) Drizzle with honey (and/or cinnamon) and enjoy!



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