Oatmeal: A Plant-Based Superfood For Your Diet

Oatmeal is a popular breakfast option for those on a plant-based diet. It is a whole food, made from oats, which are minimally processed and retain most of their nutritional value. Oats are gluten-free, packed with fibre, vitamins, and minerals, and can be prepared in a variety of ways. Oatmeal can be made with water or plant-based milk and topped with fruit, nuts, seeds, or vegetables. It can also be used as an ingredient in baking, such as cookies, cakes, and pancakes, or as a binder or thickening agent in burgers, loaves, soups, and stews.

Oatmeal is a whole food

Oatmeal is made from oats, which are a whole-grain food. Oats are naturally gluten-free, but it is still worth checking the label to be sure. Oats are also a good source of fibre, high-quality protein, and healthy carbohydrates, and are packed with minerals, antioxidants, and vitamins.

Oats are usually processed in some way before being eaten, even if it is just by cooking them. However, this does not necessarily mean that they are no longer a whole food. According to Dr. Greger, a whole food is "nothing bad added, nothing good taken away". In this sense, even rolled oats, which have been "slightly processed", can be considered a whole food. The inedible hulls are removed, which makes the food digestible and therefore healthier.

Oatmeal can be made on the stovetop or in the microwave. To make it on the stovetop, add rolled oats, milk or water, a pinch of salt, and, optionally, maple syrup or honey to a saucepan. Bring to a boil, then simmer on medium-low heat for about five minutes or until the desired consistency is reached. To make oatmeal in the microwave, add the same ingredients to a microwave-safe bowl and cook on full power for three minutes. Then, take out the bowl, stir, and let the mixture sit and cool down for two minutes.

Oatmeal is a healthy breakfast option that can be tailored to anyone's tastes with different toppings such as fresh fruit, nuts, cinnamon, and nutmeg.

Vegan oatmeal recipes

Oatmeal is a vegan-friendly food, and it is a great base for a plant-based breakfast. Oats themselves are vegan, so it is all about the ingredients you use to make it.

Stovetop Oatmeal

For a stovetop oatmeal, you will need:

• 1/2 cup old-fashioned oats
• 1 cup of plant-based milk (almond, oat, coconut, or soy milk) or water
• A pinch of salt (optional)
• 1 teaspoon maple syrup or honey (optional)
• Toppings of your choice (see below for ideas)

Instructions:

• Add the plant-based milk or water to a saucepan and bring to a boil.
• Add the oats and a pinch of salt (if using).
• Lower the heat and simmer for about 5 minutes or until you reach your desired consistency.
• Stir often to prevent the oats from sticking to the pot.
• Let it cool down for 1-2 minutes, then serve in a bowl with your favourite toppings.

Microwave Oatmeal

For a quicker option, you can make oatmeal in the microwave:

• 1/2 cup rolled oats
• 1 cup of plant-based milk or 1/2 cup milk and 1/2 cup water
• A pinch of salt (optional)
• 1 teaspoon maple syrup or honey (optional)
• Toppings of your choice (see below for ideas)

Instructions:

• Add the rolled oats, plant-based milk or milk and water, a pinch of salt, and maple syrup or honey (if using) to a microwave-safe bowl.
• Microwave on full power for 3 minutes.
• Take out, stir, and let sit for 2 minutes to cool down.
• Serve with your favourite toppings.

Toppings

• Fresh fruit: berries, bananas, apples, pears, kiwis, mango, passion fruit, etc.
• Nuts and seeds: almonds, walnuts, pecans, pumpkin seeds, chia seeds, etc.
• Nut butter: peanut butter, almond butter, mixed-nut butter, etc.
• Spices: cinnamon, nutmeg, vanilla extract, cardamom, etc.
• Dried fruit: raisins, dried banana slices, cranberries, coconut flakes, etc.
• Sweeteners: maple syrup, agave syrup, or honey.

You can also get creative and make savoury oatmeal! Try adding toppings like vegan Parmesan cheese, sauteed veggies, or crumbled vegan sausage.

Oatmeal toppings

Oatmeal is a great base for a tasty and healthy breakfast. It's cheap, quick, and full of nutrients. However, it can be a little underwhelming on its own, so here are some ideas for toppings to make your oatmeal more exciting.

Fruits

Fresh, dried, or cooked fruits are a great way to add flavour, colour, and texture to your oatmeal. Try adding fresh berries, bananas, pears, apples, or tropical fruits like mango and pineapple. For dried fruit, go for raisins, cranberries, apricots, or cherries. You can also add a spoonful of homemade applesauce or puree some fruit like pumpkin and mix it into your oatmeal for a creamier texture.

Nuts and Seeds

Nuts and seeds will add some crunch, flavour, and protein to your oatmeal. Try almonds, walnuts, pecans, pumpkin seeds, or chia seeds. You can also add nut butters like almond or peanut butter for extra creaminess and sweetness.

Sweeteners

If you have a sweet tooth, try drizzling maple syrup, honey, or agave nectar over your oatmeal. You can also stir in coconut sugar, brown sugar, or date syrup.

Dairy and Non-Dairy Products

For a creamier oatmeal, stir in some milk, cream, yoghurt, or a non-dairy alternative like coconut cream or almond milk.

Spices

Add a pinch of cinnamon, cardamom, nutmeg, or vanilla to your oatmeal for a warming, aromatic flavour. You could also try something different like pumpkin pie spice or ground turmeric.

Savoury Options

If you're feeling adventurous, try something savoury like vegan parmesan cheese, sauteed vegetables, or crumbled vegan sausage. You could even use a savoury cooking liquid like vegan broth or dashi.

Oatmeal preparation tricks

Oatmeal is a great option for a plant-based diet and can be made in several ways. Here are some tricks to help you prepare oatmeal like a pro:

Choosing the Right Oats

There are different types of oats available, such as steel-cut oats, old-fashioned/rolled oats, and quick/instant oats. Steel-cut oats are the least processed and take the longest to cook, while old-fashioned/rolled oats are slightly more processed and have a shorter cooking time. Quick/instant oats are the most processed and tend to get mushy, but they cook the fastest.

Oatmeal Preparation Methods

You can prepare oatmeal on the stovetop or in the microwave. For stovetop oatmeal, bring the liquid (water or milk) to a boil in a saucepan, then add the oats and cook until they absorb the liquid. For microwave oatmeal, combine the oats, liquid, and salt in a microwave-safe bowl and cook in short intervals, stirring in between, until the desired consistency is reached.

Liquid-to-Oat Ratio

The liquid-to-oat ratio is essential for the perfect oatmeal consistency. The standard ratio is 1 cup of liquid for every 1/2 cup of oats. However, for a creamier oatmeal, you can use 1 part oats to 3 parts liquid.

Adding Salt

Adding a pinch of salt to your oatmeal enhances the flavour by bringing out the nuttiness of the oats.

Toppings and Mix-ins

The best part about oatmeal is that you can customise it with various toppings and mix-ins. Here are some ideas:

• Fresh fruits: bananas, berries, apples, mangoes, kiwis, etc.
• Dried fruits: raisins, cranberries, apricots, dates, etc.
• Nuts and seeds: almonds, walnuts, pecans, chia seeds, flax seeds, etc.
• Nut butter: peanut butter, almond butter, etc.
• Sweeteners: maple syrup, honey, brown sugar, etc.
• Spices: cinnamon, nutmeg, cardamom, etc.
• Dairy: milk, yoghurt, etc.

Make-Ahead and Storage Tips

You can make oatmeal ahead of time and store it in the refrigerator for up to 2 days. To reheat, simply add a little liquid and warm it up on the stovetop or in the microwave.

Oatmeal vs bread and pancakes

Oatmeal is a vegan dish, as oats themselves are vegan, and it is a great option for a plant-based diet. It is a simple, low-fat, delicious, and healthy breakfast option. Oatmeal is also a complex sugar, which means it is broken down slowly by the body, leading to steady blood sugar levels. This is in contrast to white bread, which has simpler carbohydrates, causing a spike and then an inevitable drop in blood sugar.

Oatmeal is also a great option for those looking for a filling breakfast. Oatmeal is very filling, and when paired with berries, it can be even more so. It is also a good option for those looking for a cheap, shelf-stable, and portable breakfast option.

When it comes to bread, while it can be a tasty option, it may not be as healthy as oatmeal. White bread, in particular, is often loaded with sugars and empty calories. It is also more processed than oatmeal. However, bread can be a good option if you are looking for something quick and easy to eat.

Pancakes, on the other hand, can be a fun and tasty breakfast option. Oatmeal pancakes are a healthy alternative to traditional pancakes, as they can be gluten-free, dairy-free, and sugar-free. They are also a great way to get your kids to eat a healthy breakfast without compromising on taste. Oatmeal pancakes are usually made with rolled oats, fresh bananas, eggs, almond milk, maple syrup, baking powder, and salt. These pancakes are light, fluffy, and filling, and can be topped with fresh berries, butter, or maple syrup.

Overall, oatmeal is a great plant-based breakfast option that is healthy, filling, and tasty. It is a better option than bread for those looking for a nutritious breakfast, but pancakes can also be a fun and healthy choice, especially if you opt for oatmeal pancakes.

Frequently asked questions