Oats are simple to prepare, inexpensive, readily available, and one of the healthiest things you can eat. They are easy to store so can be useful during times of uncertainty in the world, and they are also very comforting. They are naturally gluten-free but can be cross-contaminated with wheat, so if you are sensitive then look for one that is specifically labeled as gluten-free.
Oatmeal can be eaten warm in the winter and cold in the summer. It can be made sweet with the addition of dried fruits, banana and maple syrup, or savoury with earthy spices, vegetable broth, beans and seeds. It is so versatile that you could consume it every day in a different form and enjoy it. It is also extremely useful in baking and adds a healthy dose of vitamins, minerals, protein and fibre to your diet.
Action – Normal rolled oats are the most versatile of the different varieties and are a good place to start. Steel-cut oats are less processed but take longer to cook, and quick oats cook quickly because they are cut up finer and can be mushy. Oat milk is now widely available too and is becoming popular as an alternative to dairy.
The secret to enjoying oatmeal is to jazz it up so it is delicious and not boring. Your personal preferences are all you need to make the perfect meal. Add whatever you like and experiment with new things to see what is your favourite.
Steps – If you are busy in the morning, overnight oats are the way to go. Prepare them the night before by adding milk or water to rolled or quick oats and then store them in the fridge. In the morning you can add nut butter, seeds, maple syrup, dried fruits and banana to make it a quick, filling meal.
If you have more time, experiment with baked oatmeal. There are many wonderful free recipes on the internet that will get you started. If you haven’t tried it before, you are in for a surprise as baked oatmeal tastes like a decadent dessert that is very healthy too.
Oats can also be put into a slow cooker and timed to be ready when you wake up, or meal-prepped in advance and stored in the refrigerator. Lack of time never needs to stop you from enjoying a nutritious breakfast.
Why It Makes You Feel Better – Oats are one of the healthiest grains there is. They contain essential vitamins and minerals, including high amounts of iron and zinc that might be lacking in some people’s diets. They are full of fibre and antioxidants and have been studied extensively, resulting in some proven impressive health benefits including weight loss, a reduced risk of heart disease and lower blood sugar levels.
Beta glucan, a powerful soluble fibre found in oats, reduces cholesterol, reduces blood sugar and the insulin response, makes you feel full, and increases the growth of good bacteria in the gut. Finely-ground oats are even useful for reducing inflammation and itching of the skin when applied topically or included in skin products.
Example – One of the easiest ways to include oats in your diet is to make muffins with it. If you aren’t hungry in the mornings, you can take these with you to eat no matter where you are. Make oat flour by putting rolled oats into a blender or spice grinder and processing it into a fine powder. Add some banana, applesauce, baking powder and vanilla and bake it for a no-oil, healthy snack.
Oats are versatile, easy to prepare and cost next to nothing. If you aren’t eating them regularly, today is a good time to start. The benefits are too good for you to miss out.