Oats are a versatile, nutrient-dense grain that can easily elevate your diet with fibre, vitamins, and minerals. With their high content of beta-glucan, a soluble fibre known to help lower cholesterol, oats are a staple in heart-healthy diets and make a perfect base for both sweet and savoury dishes. Here are five creative and nutritious ways to incorporate oats into your daily routine, recommended by dietitians.
1. Overnight Oats: A Quick, Make-Ahead Breakfast Option 🌙
Overnight oats are a convenient, nutrient-packed breakfast that requires only a few minutes of prep the night before. Simply combine rolled oats with your choice of milk or a dairy-free alternative, and let them soak overnight. In the morning, the oats will have a soft, pudding-like texture.
Suggested Toppings:
- Fresh or frozen berries, which add antioxidants and vitamin C
- Nuts and seeds, like chia or flaxseed, to boost fibre and omega-3 content
- Greek yoghurt, for added protein
Dietitian Tip: Overnight oats are incredibly adaptable. To reduce added sugars, flavour with natural sweeteners like a dash of cinnamon, a few drops of vanilla extract, or a spoonful of mashed banana. For a bit of tartness, a small amount of berry or fruit puree also works well.
2. Oat Pancakes: A Wholesome Twist on a Breakfast Classic 🥞
Oats make an excellent base for flourless pancakes. Simply blend oats with a banana, a couple of eggs, and a pinch of baking powder for fluffy, nutrient-dense pancakes. Oats’ natural fibre content slows down digestion, helping you stay fuller longer.
Quick Recipe:
- Ingredients: 1 cup oats, 1 ripe banana, 2 eggs, ½ tsp baking powder
- Instructions: Blend ingredients until smooth, then cook in a non-stick pan over medium heat.
Dietitian Tip: Oat pancakes are a great way to enjoy whole grains without refined flour. For extra fibre, add a handful of blueberries or a sprinkle of chia seeds to the batter.
3. Savoury Oat Porridge: A Unique Spin for Lunch or Dinner 🍲
Ok, this one may seem weird but whilst oats are typically associated with breakfast, they also work well in savoury dishes. Cook oats with vegetable or chicken broth/stock, then top with ingredients like sautéed spinach, roasted vegetables, a poached egg, and a sprinkle of cheese.
Suggested Toppings:
- Sautéed greens like spinach or kale
- A sprinkle of feta or Parmesan cheese for flavour
- Sun-dried tomatoes, avocado slices, or chopped herbs for a Mediterranean flair
Dietitian Tip: Oats’ mild flavour pairs well with savoury toppings, making it a nutrient-rich base for lunch or dinner. This dish offers a great balance of complex carbs, healthy fats, and protein.
4. Oat-Enhanced Smoothies: Creamy Texture with Added Fibre 🥤
Adding oats to a smoothie is an easy way to boost its fibre content while creating a thicker, creamier consistency. Oats also provide complex carbs for sustained energy, making oat smoothies ideal for breakfast or a post-workout snack.
Smoothie Recipe Idea:
- Ingredients: ½ cup oats, 1 banana, 1 cup spinach, 1 tbsp almond butter, 1 cup unsweetened almond milk, 1 tsp honey (optional)
- Instructions: Blend all ingredients until smooth. Adjust the liquid for your preferred thickness.
Dietitian Tip: Oats work especially well in smoothies with berries or tropical fruits like pineapple. They blend easily and help regulate blood sugar levels due to their low glycaemic index.
5. Homemade Oat Bars: A Customisable, Portable Snack 🍫
Homemade oat bars are a nutritious alternative to store-bought versions, allowing you to control the ingredients. They’re perfect for a snack or an on-the-go breakfast.
Simple Oat Bar Recipe:
- Ingredients: 2 cups oats, ½ cup nut butter, ¼ cup honey or maple syrup, ¼ cup seeds (e.g., sunflower or pumpkin), ¼ cup dried fruit (e.g., raisins, apricots or cranberries)
- Instructions: Mix all ingredients in a bowl. Press into a lined baking tray and refrigerate until firm, then cut into bars.
Dietitian Tip: Keep these bars low in added sugar by using dried fruits like raisins or dates for natural sweetness. You can also boost protein by adding a scoop of your favourite protein powder.
Final Thoughts
Oats are a simple yet powerful food to include in your diet, offering numerous health benefits including improved cholesterol levels, blood sugar regulation, and digestive support. Experimenting with oats in different forms can help you enjoy their benefits without getting bored of the same recipe. Plus, they’re easy to prepare and budget-friendly—a true pantry staple.
Whether you’re looking for a quick breakfast, a portable snack, or even a savoury dinner option, oats have you covered! Enjoy experimenting with these ideas to find your favourites.
Photo by Stephanie Sarlos on Unsplash