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Irish cut oats in pressure cooker
Ingredients (1 serving)
- 1/2 cup Irish cut oats (also called pinhead oatmeal)
- 1 cup water (filtered)
- 1 apple
- 1/4 raisins (optional)
- Pinch of cinnamon
- Butter/coconut oil
- Bee pollen (optional. Or any extra fruit you prefer. Edible flowers too)
Instructions
- Cut the apple into pieces (bite size), throw everything into the pressure cooker (except the toppings of course), 10 minutes under pressure (more if you like it softer)
- Drizzle with bee pollen (optional. Omit if allergic), add some butter for creaminess (omit for dairy free option and/or substitute with coconut oil)
A simple, lazy way to prepare your porridge.
The butter will slow down and flatten glucose spikes. No sugar or sweetener is added.
These oats are less processed and much healthier than the quick oats or oat flakes.
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Burger with broccoli sprouts
This is one of my simplest and most satisfying meals — nothing fancy, just real food the way it’s meant to be. It’s rich, grounding, and keeps me full for hours without any crash or cravings.
Ingredients (1 serving)
- 240 g minced beef (18% fat)
- Sea salt to taste
- 80 g fresh broccoli sprouts
- Optional: a spoon of the rendered fat from the pan
Instructions
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Form the patties — Divide the minced beef into two equal portions and shape into round patties. Press gently in the middle so they cook evenly.
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Pan-fry slowly — Heat a pan over medium heat and cook the patties on both sides until browned and cooked through. Spoon the melted fat over them as they cook — that’s where the flavour and nourishment live.
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Season and serve — Sprinkle with a little sea salt, drizzle with the fat from the pan, and add a handful of fresh broccoli sprouts on the side for balance and enzymes.
Serve it warm and eat it slowly.
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Nutrition values (approximate values):
Ingredients for 1 serving:
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½ cup Irish cut oats (dry) = ~150 kcal, 5g protein, 27g carbs, 4g fiber, 2.5g fat
- 1 medium apple (about 150g) = ~80 kcal, 0.5g protein, 22g carbs, 4g fiber, 0g fat
- ¼ cup raisins (optional) = ~110 kcal, 1g protein, 29g carbs, 1g fiber, 0g fat
- 1 tsp butter (~5g) = ~35 kcal, 0g protein, 0g carbs, 4g fat
- Bee pollen (~1 tsp) = ~15 kcal, 0.5g protein, 2g carbs, trace fiber and fat
Approximate Total (without raisins, with butter and bee pollen):
Calories: ~280 kcal
Protein: ~6g
Carbs: ~51g
Fiber: ~8g
Fat: ~7g
If you include the raisins:
Calories: ~390 kcal
Protein: ~7g
Carbs: ~80g
Fiber: ~9g
Fat: ~7g
Key notes:
Adding butter or coconut oil gives healthy fats that help slow glucose absorption (great for blood sugar control).
Bee pollen adds a small protein boost, minerals, and enzymes.
Apple adds natural sweetness and fiber without needing added sugar.
Raisins make it sweeter and energy-dense but also significantly increase carbs.
Another meal (higher in protein and fat and very little carbs would be ideal) for the day and you are all set.
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Nutritional Value (patties + sprouts):
Ingredients for 1 serving:
- 240g raw 18% fat minced beef (2 homemade hamburger patties, pan-fried with fat spooned over) = ~610 kcal, 54g protein, 0g carbs, 42g fat, 0g fiber
- 80g broccoli sprouts = ~28 kcal, 2.8g protein, 5g carbs, 0.4g fat, 2.6g fiber
Approximate Total:
Calories: ~630 kcal
Protein: ~43–44g
Fat: ~43g
Carbs: ~4g
Fiber: ~2.8g
Key Points:
High protein and high healthy fat
Very low carb (almost zero net carbs after fiber)
Rich in antioxidants (especially from broccoli sprouts)
Balanced for stable blood sugar, hormonal support, muscle maintenance, and energy
Extra Notes:
Spoon-feeding the fat over the patties keeps most nutrients and fat in the food.
Broccoli sprouts add powerful compounds like sulforaphane that support detox, gut health, and anti-inflammation.
No need to add extra oils or sugars — this meal is naturally keto-friendly, paleo, blood-sugar stable, and nutrient-dense.
I made it just for curiosity 😁
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