Oats are one of our favourites no fuss ingredients. What exactly makes an ingredient no fuss? Basically, they are easy to use, versatile, plant-based, and provide a range of both micro and macronutrients. There’s a strong case for eating oats every day, because when they. Perhaps a bowl of porridge every morning doesn’t quite sound that appetizing, but luckily it doesn’t have to be like that. There’s so much to explore beyond regular porridge.
What are the health benefits of oats?
Fibre – oats provide a considerable amount of dietary fibre which helps to keep your digestive system running smoothly and as a result, your immune system strong. The soluble fibre in oats contributes to normal cholesterol levels and blood sugar levels.
Micronutrients – they’re small but hugely important elements – thankfully oats contain a rich and well-balanced range, including magnesium, copper, iron, zinc and B vitamins.
Macronutrients – oats contain healthy carbs which keep you fuller for longer and have a low GI helping to avoid that midday slump some of us know all too well. Compared to other grains, they are also rich in protein.
Antioxidants – to fight off free radicals and oxidative stress, antioxidants are always welcomed with open arms. Oats contain polyphenols a group of molecules that exhibit antioxidant activity, most prominent of which are avenanthramides. Oats are also an incredible source of manganese which contributes to the protection of cells against oxidative stress.
Overnight oats
Overnight oats are not only one of the quickest oats recipe, but they also provide a refreshingly different texture, flavour and temperature to porridge. No cooking or clean up, simply add your ingredients to your jar/glass/bowl and place in the fridge overnight! Check out these recipes:
Prepare to create a breakfast for champions with these protein-boosted Raspberry Chia Overnight Oats. Kickstart your day with the perfect balance of nutritiousness and deliciousness.
Protein chocolate overnight oats
A true chocolatey masterpiece with added cacao powder for extra decadence and nutrition.
Proats (Protein Oats)
Protein oats (proats for short) are a simple muscle-nourishing twist on regular porridge oats. Simply add a serving or two of plant-based protein powder to your oats and there you have it. Beyond providing protein, protein powder adds flavour and natural sweetness – meaning you don’t need to add as much maple or agave syrup as you usually would.
Try out our Strawberry Buzz Proats - sweet, fruity, and packed with protein.
Baked Oats
Peanut butter and sliced bananas sit atop a true winner in the baked oats realm. It's basically chocolate cake for breakfast, not sure who wouldn't want that... we certainly know we do!
The flavours of chocolate, caramel, and banana unite in these baked oats that are perfect for breakfast or with such a gooey cakey texture, even dessert. These could be the most delicious baked oats ever created... don't believe us? Well then, you'll have to find out for yourself! Click here to get the recipe.
Fresh blueberries and zesty lemon with a hit of plant-based protein, these baked oats taste just as you'd expect - moist, sweet, creamy, and full of fruity flavour.
Oaty mistakes to avoid
Not enough protein
Although oats do contain a good amount protein relative to other grains, it’s still important to include other sources of protein such as nut butters, seeds, nuts and protein powders to boost the protein content of your oat recipe.
Too boring
Don’t stick to the same old recipes - spice it up and experiment with a variety of ingredients in your oats. Superfoods are a brilliant addition, adding even more nutrients to already nutritious oats. The uniquely wonderful flavours of cacao, maca, and hemp protein lend themselves particularly well to oats.
Unhealthy toppings
Sugary and processed toppings will simply counteract the goodness you are getting from the oats. Some granolas, dried fruit with added sugar, and some nut butters can be highly sugary. Along with sweeteners such as brown sugar, refined white sugar, and maple syrup, it doesn’t take much to go overboard with the sugar. Remember carbs from the oats already increase blood glucose levels, added sugars will tip the scale to the unhealthy side.
Too much clean up
Let’s be honest, sometimes standing at the stove top stirring a pot of oats is not only a bit boring but also leads to extra washing up. Plus, forget to clean that pot and you might as well be scrubbing cement it’s so hard to clean! That’s why overnight oats and microwaves are so useful – cooked in the dish you were going to clean up anyways.
