Do you like oats? If oatmeal conjures up an image of an unappetizing bowl of mush, then think again! In addition to being excellent for your health and waistline, oats can be very delicious when you know how to prepare them! Check out our bonus recipes at the end of this article!
Where do oats come from?
Oats, commonly eaten in the form of oatmeal or rolled oats, are derived directly from the transformation of the oat grains, or groats, using a low-temperature treatment process. Oats are essentially in their crude, natural form because they are minimally processed and are not subjected to chemical modifications.
This detail is important because the less processing a product goes through, the more health benefits it has.
Nutritional value of oats
Oats are high in carbohydrates (macronutrient). They are also an excellent source of energy.
Let’s quickly review the main micronutrients found in oats.
- They offer high amounts of vitamin A, which is key for good vision and anti-aging, as well as vitamin B6, which helps balance hormones and reduce fatigue
- They contain essential amino acids, which help to build and repair muscle and improve skin, hair, and nail health.
- Oats are rich in calcium (builds strong teeth and bones), magnesium (important for many processes in the body), silicon (stimulates the formation of collagen fibers and maintains skin hydration), iron (responsible for bringing oxygen to the blood cells and muscles), zinc (strengthens the immune system and fights cellular aging)…
- And fiber (promotes regular bowel function – which will help you get a flatter stomach).
5 reasons to incorporate oats into your diet
There are many reasons why oats are recommended to everyone who wants to take cae of their body and well-being. They offer a wide range of benefits.
- They are very good for your health and can help with weight loss.
- Oats are very inexpensive (they are cheaper than pasta!).
- They are nutritious (an excellent source of carbohydrates).
- Oats help you feel full longer. Eating oats for breakfast is the perfect way to control the urge for snacking before lunch!
- They are extremely versatile and can be used in many recipes.
5 recipe ideas (breakfast or snacks) using oats.
My favorite: the bowl cake
To make one serving, place 1/2 to 2/3 cup of rolled oats (you can adjust the amount according to your nutritional needs using the Nutri Coach app.) in a saucepan over low heat. Cover immediately with milk (plant-based or cow’s milk) or, for a more budget-friendly option, use water. Stir frequently to achieve a creamy texture (that’s the secret), until all the liquid is absorbed.
At this stage of the recipe, it may not look very appetizing. You can make your oatmeal taste amazing by adding a variety of spices (cinnamon, ginger, etc.), cocoa powder, fruit (apples, pears, bananas or blueberries are a perfect choice), powdered coconut milk, peanut butter, seeds or nuts, dried fruit, syrup, etc… In other words, whatever you like!
Cold oatmeal or overnight oats
This is prepared the night before and must be refrigerated overnight.
In a container or jar, place 1/2 to 2/3 cup of rolled oats (you can adjust the amount according to your nutritional needs) and cover with the milk of your choice. Stir together until well combined. Use your imagination to create your own gourmet oatmeal.
I like to mash a banana, sprinkle it with cinnamon, and mix it in. Then, I melt some chocolate (white, dark, or milk chocolate, depending on my mood) in a saucepan and pour it over the mixture. Finally, I cover the container and place it in the fridge overnight. Happiness, guaranteed the next morning!
In a bowl, combine two eggs, half a mashed banana and 1/2 cup of rolled oats. Adjust the quantities according to your nutritional needs using the Nutri Coach app.
Mix the ingredients together. Cook the pancake in a frying pan over medium heat. You can make several small pancakes or one large one (depending on your preference). Halfway through cooking, flip the pancake using a spatula.
Personally, I like to add a chocolate square on top, along with the other half of my banana sliced into rounds. Feel free to use whatever toppings you like!
The crumble (2 servings)
Preheat your oven to 350 °F.
Cover the bottom of a buttered baking dish with about 2 1/2 cups of fruit. I like to use blueberries or apples cut into cubes.
In another small dish, combine 1 cup of rolled oats with 1/4 cup of butter and 2 tablespoons of sugar (or sweetener of your choice). Mix with your fingertips until the butter is well blended and the topping resembles coarse crumbs.
Cover the fruit with the oat crumble and bake at 350 °F for 15 minutes.
And how do you like to eat your oats? Please share your ideas and comments below!