Oats: the simplest superfood to add to your diet

Genna Corlett -

With the new school year right around the corner, these humble whole grains are the perfect ingredient to save you both time and money. Read on to discover the nutrient benefits of oats and our favorite oat recipes that the whole family will love.

Health Benefits

  1. Fiber-Rich - Oats are an amazing source of both soluable and insoluble fiber, which promote good gut health, blood sugar regulation and lower levels of cholesterol. Fiber also helps you stay satisfied for longer, preventing over-eating.
  2. Plant-based Protein - Averaging at 5 grams per 1/2 cup, oats contain more good quality protein than many other grains, with a great balance of essential amino acids. This protein power can be further boosted by adding yogurt, nuts, or eggs to your oat-based breakfast.
  3. Packed with minerals and vitamins - These include manganese, phosphorus, magnesium, copper, zinc, and iron, as well as essential B vitamins, biotin and thiamin.

⚠️ Things to watch out for ⚠️

  • Oats are naturally gluten-free, but may be processed alongside wheat or other gluten containing grains, and can therefore become contaminated. If you are sensitive to gluten or have celiac disease, make sure your oats are labeled 'gluten-free'.
  • Instant oats are often packed with sugar, sodium and other additives. To get the most health benefits out of your breakfast, make sure to read the ingredients before you buy!

🥣Recipe: Simple Oatmeal🥣

  1. Combine 1/2 cup of rolled oats, 1 cup of water or milk, and a pinch of salt to a pot or saucepan over medium heat.
  2. Bring mixture to a boil then reduce to a simmer, stirring regularly until the mixture thickens, about 5-7 minutes.
  3. When the oats have absorbed all the liquid and are a creamy texture, turn off the heat and transfer mixture to a bowl.
  4. Top with your favorite toppings such as fresh fruit, yogurt, nut butter, honey, and seeds.

Our Favorite Oat-Based Breakfasts

Why not mix up your breakfast routine with these variations on the classic oatmeal? From overnight oats to granola, give yourself a head start with these meal preppable recipes that the whole family will love.

Savory Oatmeal

Who says oatmeal has to be sweet? If you want to cut your sugar consumption in the morning or want to try oatmeal for lunch or dinner, try these savory variations.

Savory Oatmeal with Miso and Jammy Eggs Recipe by Chris Gan
This is a quick and simple dish that will warm you up on chilly days. I can whip it up for lunch, or add a little more protein (like shredded chicken and/or edamame) and eat it for dinner. It’s very flexible and you can add your favorite toppings. Enjoy!
CookpadChris Gan
Savory quinoa steel cut oat porridge *Instant Pot Max* Recipe by Eat Whole 2 Thrive
A great idea to simplify life. Make one big pot and eat for the rest of the day. A pot packed with proteins, whole grains, vegetables and nuts.
CookpadEat Whole 2 Thrive
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Overnight Oats

A meal prepping dream, these overnight oats require no cooking at all! Simply prepare in jars the night before and leave them in the fridge for deliciously creamy breakfasts all week.

Raspberry Cheesecake Overnight Oats Recipe by cindybear
#GoldenApron23 week 11.
Cookpadcindybear
Mango Overnight Oats Recipe by Vertika Tyagi
In frame you can see Mango Overnight Oats which is one my favourite breakfasts. I am huge fan of overnight oats. You don’t have to worry about cooking in the morning, it’s completely healthy and filling at the same time and oh jeez, I feel so happy by starting my day on a sweet note. I prefer my oat…
CookpadVertika Tyagi
Strawberry bircher muesli Recipe by Lisa Hofstetter
Great recipe for Strawberry bircher muesli.
CookpadLisa Hofstetter
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Baked Oats

Have your cake and eat it too! Baking oats in the oven tastes like you're eating dessert while still setting you up for success. A now viral cooking trend, baked oats are perfect make-ahead breakfasts the whole family will love.

Easy healthy baked blueberry 🫐 Oats Recipe by Aya
Its summer and nothing screams ” NUTRITIOUS” and “REFRESHING” like this baked blueberry oats recipe. Perfect for breakfast or lunch.
CookpadAya
Carrot Cake Baked Oatmeal Cups Recipe by Christina
I’m always on the lookout for make ahead breakfast ideas for my kids. My son really likes this flavor.
CookpadChristina
Super duper healthy baked oatmeal Recipe by Inge Cinthia
Great recipe for Super duper healthy baked oatmeal.
CookpadInge Cinthia
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Granola

Fancy something a bit crunchier? Mix your oats with nut butter, oil, seeds and a sweetener and crisp them up in the oven to create delicious clusters. A much healthier substitute for sugar-packed commercial cereals!

Peanut Butter Granola Recipe by Smiley_blu3
This peanut butter granola is great to eat as a cereal to add to fruit to add to yogurt, ice cream, cakes etc and more hope you like it and if you try it hashtag me on Instagram puro_yummiez! #granola
CookpadSmiley_blu3
Fruit and Nut Granola Recipe by Felice
I found a couple of basic granola recipes in my cook books and did some experimenting by combining them until I got something I liked. With this recipe, you can do a lot of customizing with the types of fruits, nuts, and seeds you use. It would also serve as a basic recipe to go off of if you want t…
CookpadFelice
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