Breakfast Club … Bring on the Oats

Oats…love them or hate them?

They are one of those foods that for some bring back childhood nightmares of sloppy porridge whilst for others have become one of the new super-foods of the gluten-free era. As a naturally gluten-free grain they are a great alternative to the wheat and barley based breads and cereals many of us eat for breakfast. And they’re incredibly versatile! From hot porridge to overnight soaked oats, to breakfast bars, to adding them into a breakfast smoothies, Oats can do it all. They’re also a great option for mum’s with young kids as they make a natural progression from soft foods as well as providing a warm breakfast for winter months.

So what do you need to know about oats?

Here are some of the top benefits.

  1. Oats are a wholegrain and a good source of fibre and linked with helping cholesterol control.
  2. Oats are surprisingly nutritious for such a simple grain and provide a good mix of carbs, fibre, protein, fat and nutrients.
  3. This nutrient-density helps provide a slow-release energy and balance blood sugar levels which is one of the key goals for our Breakfast Club series, in helping mums start the day full of energy.
  4. Oats contain antioxidants called avenanthramides which are helpful to health and linked with lowering blood pressure and many other helpful benefits.
  5. Looking for a new skincare routine? Oats have also been shown to help with itchiness and eczema.
  6. Oats fill you up so if you’re looking for a breakfast to keep you going till lunchtime, go oats!

How to build oats into your breakfast routine?

If you’re new to oats then you’ll be glad to know they’re super easy to prepare!

OVERNIGHT SOAKED OATS

Overnight soaked oats are exactly what it says on the tin…oats soaked overnight…in milk or non-dairy alternatives. Simply add 3-4 tablespoons of oats to a bowl and pour over your milk of choice. Store in the fridge overnight and then pull out for breakfast. Add toppings such as a spoonful of honey, stewed or fresh fruit, nuts and seeds (for added protein) and enjoy an energy packed breakfast.

Overnight soaked oats topped with pineapple, blueberries, pumpkin seeds and coconut flakes.

HOT PORRIDGE

Love a bit of warmth in the morning then stick with hot oats. Add 3-4 spoonfuls of oats per person to a pan and cover with milk, and a pinch of spice (cinnamon, ginger or nutmeg), then bring to the heat and simmer for 5 minutes for a classic bowl of porridge.

Fancy getting more creative then why not add in other spices with known health benefits such as this bowl below with added curcumin (the active part of turmeric root – health benefits include anti-inflammatory properties).

Hot porridge with curcumin, topped with almonds, cashew nuts and mixed seeds.

BREAKFAST BARS

Need a more mobile breakfast then bars are a great way to go. This great recipe for oats and coconut bars mixes in almonds to help provide more protein for longer-lasting energy and better blood sugar control.

Recipe from Healthy Mummy

Ingredients: 1 1/2 cups rolled oats, 1/2 cup almonds, 4 tbsp honey or maple syrup, 1 tbsp melted coconut oil, 2 tbsp desiccated coconut, 1 cup pitted dates soaked in boiling water for 15 minutes, drained & blended, 1/4 cup nut butter (peanut, almond)

Preparation:

  1. Line baking tray then set aside
  2. In a bowl, mix all the ingredients together – oats, nuts, honey /maple syrup and coconut oil, nut butter, blitzed dates, coconut until well combined.
  3. Spread evenly over baking paper lined tray and pop in pre-heated oven (150C) for 20-25 minute (or until golden).
  4. You can also eat raw if prefered.

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