Recipe For Health
from the kitchen of the MSU Residence Halls
Featured Food: Maple Syrup Yield: Serves 6Learn more about Maple Syrup

Ingredients

  • 4 c. water
  • ¼ t. salt
  • 1 c. steel-cut oats
  • ¼ c. pure maple syrup
  • 2 T. honey
  • 1 t. cinnamon
  • ¼ t. nutmeg
  • 1 T. ground flax seed (optional)
  • 1 T. butter

Preparation

Serve with:
Milk
Dried Cranberries
Chopped pecans

In a large sauce pot, bring water to a boil and then stir in salt and steel-cut oats. Let boil for 8-10 minutes, stir frequently. Turn heat to low and simmer uncovered for 20 minutes, stirring occasionally.

Stir in maple syrup, honey, cinnamon, nutmeg and ground flax seed and continue simmering for another 10 minutes. Add the butter and taste. Adjust seasoning as desired.

While oatmeal is simmering, you can place your pecans in a non-stick sauté pan and lightly roast over medium heat, stirring frequently so they do not burn. Toast for about three to five minutes or until they start to give off a nutty aroma.

At this time, you can reserve in your refrigerator and hold for up to five days, or portion out the amount you want to eat and add toppings.

Heating up one portion:

  1. Place the cooked oats in a sauce pot and put over medium heat.
  2. Add milk to the oats and stir until incorporated, heating until oats are hot (higher than 165 degrees)
  3. Place the cooked oats into a bowl and garnish with dried cherries and toasted pecans.

Learn More About Maple Syrup

The freezing and thawing conditions of late winter make a sloppy mess that we Michiganders must tolerate until spring arrives. But in the sugarbush (sugar maple forest), fluctuating temperatures is just the ticket to get the sap flowing—the official start of maple syrup season.

While the hobbyist may use the old-fashioned bucket method for collecting sap, commercial maple syrup producers have devised a sophisticated system of taps, tubes and pumps to transport maple sap from tree tap to collection vat. In the sap house, heat is applied causing the sweet water (2% sugar) to evaporate into amber syrup (67% sugar). One tree tap yields about 10 gallons of sap, enough to make a quart of maple syrup.

Pure maple syrup, a natural sweetener with a distinctive flavor, must be categorized and labeled according to the USDA grading system. The process of making sap into syrup is the same for all grades. The differences come from the sap itself. Later sap flow contains less sugar than early flow requiring a longer boiling time to make syrup. Longer boiling time caramelizes the color, concentrates the minerals and intensifies the maple flavor. Although the current category names suggest a difference in quality, grade has much more to do with color, flavor and consumer preference. Therefore the grade names will change in 2013 to golden (very delicate in flavor), Amber (mild flavor)…. Etc.

Current Grade Names      As of 2013 Maple Season       Maple flavor

Grade A Light Amber       Golden                                    Very delicate

Grade A Medium               Amber                                    Amber Mild

Grade A Dark Amber        Dark                                        Full-bodied

Grade B                             Very Dark                               Hearty, robust

Drizzled on pancakes and waffles, maple syrup has traditional appeal. Its earthy sweetness complements baked beans, oatmeal and winter squash. Maple syrup makes a simple glaze for baked ham and broiled salmon. In recipes for baked goods, you can replace 1 cup of sugar and 3 Tablespoons of liquid with ¾ cup of maple syrup.

Peggy Crum MA, RD

Featured Recipes

Recipe For Health

Rhubarb & Strawberry Crisp

Combine tart rhubarb with sweet strawberries, add a streusel topping, and bake until bubbly. Dessert doesn’t get easier—or more classic—than this. Serve warm with a scoop of vanilla ice cream. You’re sure to get rave reviews!

Recipe For Health

Farro Salad with Grilled Vegetables

Chewy farro grains are delicious in this autumn-y salad. Recipe yields enough for dinner for 2 to 4 with some left for a couple of lunches. To do this, make the base with dressing, farro, and grilled veggies. Add fresh veggies to the base as you go.

Recipe For Health

Pecan and Dark Chocolate Chip Cookies

Roasting amps up the flavor in everything including pecans. Chef Kurt's attention to detail takes a traditional chocolate chip cookie to another level of yum!

Recipe For Health

Onion Soup

Onions, the simplest of pantry staples, mingle with butter, broth, and herbs to become luxuriously smooth and delicious. Add "homemade" croutons and a blend of cheeses to make a complete and satisfying meal.

More Food and Nutrition Recipes

Find a Recipe

Browse all recipes

Find a Class

Browse all courses

Search Health4U


Coaching and Counseling Services

Coaching and Counseling Services provides you with access to accurate health and lifestyle information, helping you to explore new behaviors and skills, and identifying useful campus and community resources.

MSU community members eligible for coaching and counseling services include faculty, staff, graduate assistants, retirees and the spouses/partners of members of these groups.

To schedule an appointment with Health4U you are not required to email us from your MSU email address; please email us from the email address you are most comfortable with. 

Read More

Departmental Services

The goal of department based services is to provide work units and colleagues the opportunity to learn about health and wellness as a group activity or exploration.  

Read More

Health e-Guide

This guide has been discontinued and is no longer viewable.

Visit Health e-Guide