Madeleine Hull
Oats are a versatile whole grain with numerous health benefits, including being a great source of soluble fiber, which can increase the growth of good bacteria in your digestive tract. They are also a good source of protein, iron, and B vitamins. With their adaptability, oats can be added to a variety of dishes, from breakfast to beverages, baked goods, and main courses. In this article, we will explore different ways to incorporate oats into your diet, providing you with tasty and nutritious options to enhance your meals and improve your health. From traditional oatmeal to creative substitutes in savory dishes, let's uncover the many ways to enjoy this pantry staple.
Ways to add oats to your diet
| Characteristics | Values |
|---|---|
| Oatmeal/Porridge | A classic breakfast option, can be made with milk or water. Try making overnight oats or baked oatmeal. |
| Oats in beverages | Blend oats with water and strain to make oat milk, or add to smoothies. |
| Baking | Substitute oats for flour in baked goods, such as cookies, scones, bread, and crumble toppings. |
| Snack bars | Oats are a common ingredient in snack bars, which can be a healthy and portable midday snack. |
| Salads | Use oats instead of croutons to add crunch and extra nutrition to your salad. |
| Meat dishes | Oats can be used as a binding agent in meatloaf or meatballs, or as a substitute for breadcrumbs. |
| Soups | Oats can be used as a thickener in soups, such as beef and barley soup. |
| Yogurt | Sprinkle granola on yogurt for an easy way to add oats to your diet. |
| Risotto | Oats can be used in place of rice for a gluten-free option. |
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What You'll Learn
Porridge or oatmeal for breakfast
Oat porridge, known as oatmeal in North America, is one of the most common types of porridge. Oatmeal porridge is often flavoured with cinnamon, nutmeg, brown sugar, or almond essence. The larger the pieces of oat used, the more textured the resulting porridge. The US Consumer Reports website found that the more cooking required, the stronger the oat flavour and the less mushy the texture.
Porridge made from rolled oats or ground oatmeal is common in the UK, Ireland, Australia, New Zealand, North America, Finland, and Scandinavia. In the US, oat and wheat porridge can both be called "hot cereal". Rolled oats are commonly used in England, oatmeal in Scotland, and steel-cut oats in Ireland.
Oats are a great source of beta-glucan soluble fibre, which can increase the growth of good bacteria in your digestive tract. This fibre also promotes regularity and prevents hardening and backing up. Oats also work to reduce the risk of heart disease by lowering cholesterol and blood pressure.
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Use oats in baking
Oats are a versatile ingredient that can be used in a variety of baked goods. Here are some ideas to incorporate oats into your baking:
Cookies and Bars
Breakfast cookies are a great way to start your day with a healthy dose of oats. Simply substitute oats for flour and use natural sugar instead of processed sugar to create a batch of energizing cookies. You can also try making oatmeal cookies by adding oats to your favourite cookie recipe. For a gluten-free option, use gluten-free oats. Oatmeal cookies can also be made into cookie bars, which are easy to bake and perfect for on-the-go snacks.
Breads and Rolls
Oats can be incorporated into bread dough to add texture and flavour. Try adding oats to your favourite bread recipe, or look for specific oat bread recipes that use oats in the dough and as a topping for the crust. For a quick and easy option, use a yeast-free quick bread recipe that includes oats for a soft and tender loaf.
Crumbles and Streusels
Oats are a classic ingredient in crumble toppings for pies, crisps, and streusels. The oats provide a crunchy texture and can be paired with a variety of seasonal fruits. Try using oats and almond meal for a sweet and crumbly streusel topping, or create a gluten-free crumble topping for a fruit pie or crisp.
Baked Oatmeal
Baked oatmeal is a convenient make-ahead breakfast option that can be served hot or cold. It's a versatile dish that allows you to choose your own ingredients, making it suitable for gluten-free and vegan diets. You can use natural sweeteners like coconut sugar, agave, or fruit to add flavour to your baked oatmeal.
Other Baked Goods
In addition to the above, oats can be incorporated into a variety of other baked goods. Try adding oats to muffin, cake, or biscuit recipes for a hearty and nutritious twist. Experiment with different types of oats, such as rolled oats or steel-cut oats, to find the variety that works best for your baking needs.
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Make your own granola
Making your own granola is a great way to add oats to your diet. It's easy to make, healthy, and delicious. Plus, you can customize it with your favorite mix-ins and spices. Here's a simple recipe to get you started:
Ingredients:
- Rolled oats
- Sweetener (honey, maple syrup, or coconut sugar)
- Cooking oil (unrefined coconut oil or extra-virgin olive oil)
- Salt (fine-grain sea salt or regular salt)
- Cinnamon or other spices (ground ginger, pumpkin spice blends)
- Optional mix-ins: nuts, seeds, dried fruit, coconut flakes
Directions:
- Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper.
- In a large bowl, combine the rolled oats, your chosen sweetener, oil, and salt. If using cinnamon or other spices, add them now. Drizzle and stir until well combined.
- For mix-ins, feel free to add nuts, seeds, dried fruit, or coconut flakes. Stir until everything is combined.
- Scoop the granola onto the prepared baking sheet and press the mixture into a 1-inch-thick layer.
- Bake the granola in the oven until it is golden and toasted. This usually takes around 20-30 minutes, but keep an eye on it to avoid burning.
- Let the granola cool completely before breaking it into clusters. Store your granola in an airtight container at room temperature for up to a week, or freeze it to preserve freshness.
Enjoy your homemade granola as a snack, with milk, or sprinkle it over yogurt for a delicious and healthy breakfast! You can also get creative and add your granola to salads or use it as a topping for desserts. Experiment with different ingredients and flavors to find your favorite combinations.
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Substitute oats for breadcrumbs
Oats are a gluten-free whole grain with a range of health benefits, including being a great source of beta-glucan soluble fibre, which can increase the growth of good bacteria in your digestive tract and promote regularity. Oats are also a good source of protein, iron, and B vitamins, and they can help to reduce cholesterol and lower blood pressure.
One way to incorporate more oats into your diet is to use them as a substitute for breadcrumbs. Rolled oats, in particular, make for a tasty and nutritious substitute. They can be used as a binder or as a crispy coating for fried or baked foods. For example, you can use oats as a binding agent for meatballs or meatloaf, or as a coating for chicken, fish, or other proteins.
To use rolled oats as a breadcrumb substitute, simply blend them in a food processor until they reach a similar consistency to breadcrumbs. You can also toast the oats or add other ingredients to enhance the flavour. For instance, you can combine rolled oats with quinoa flakes or unsweetened cornflakes to create an extra crispy coating for fried foods.
When using oats as a substitute for breadcrumbs, follow your recipe as usual. For example, if your recipe calls for the protein to be soaked in milk first, do so before coating it with the desired amount of oats. You can also season the oats with salt and other spices, such as paprika, cumin, or garlic powder, to add extra flavour.
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Make your own oat milk
Making your own oat milk is easy and cost-effective. It can be made in under 3 minutes and doesn't require any special equipment. The basic ingredients are oats and water, but you can add sweeteners, salt, or oil to improve the taste and texture.
Firstly, combine the oats and water in a powerful blender. For one cup of oats, you will need four cups of water. Blend for 30 seconds to a minute until the water looks creamy and white. Be careful not to over-blend, as this can affect the texture.
Next, strain the mixture through a fine mesh strainer or a cloth, such as a tea towel, over a large bowl. Some sources suggest straining multiple times to ensure a smooth texture. The remaining liquid at the bottom of the strainer should be discarded, as should any oat pulp. Do not press the pulp to get more liquid, as this will make the milk slimy and gritty.
Finally, add a pinch of salt, vanilla extract, and your choice of sweetener and oil. Blend again for a minute. If you want to make chocolate oat milk, add two tablespoons of melted vegan chocolate and blend until smooth.
Your oat milk is now ready to drink. However, it is best served chilled, so you may want to add ice or chill it overnight.
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Frequently asked questions
Oats are a gluten-free whole grain and a great source of beta glucan soluble fiber, which can increase the growth of good bacteria in your digestive tract. Oats also work to reduce the risk of heart disease by lowering cholesterol and blood pressure.
Some easy ways to add oats to your diet include sprinkling granola on your yoghurt, adding oats to your smoothies, and eating oatmeal for breakfast. You can also make overnight oats by combining your liquid of choice (e.g. almond milk, water, milk, coconut cream) with oats and leaving the mixture in the refrigerator overnight.
Oats can be added to baked goods, main courses, and beverages. For example, you can substitute oats for flour and processed sugar when making cookies, or add a handful of oats to your salad instead of croutons. Oats can also be used as a binding agent for meats, such as in meatloaf or meatballs.
Oat-based snacks include snack bars, cookies, and scones. You can also make your own granola by toasting oats on a stovetop or in the oven, allowing you to control the ingredients and reduce salt and sugar.
