Oats are one of those everyday ingredients that we are all familiar with. Perhaps you still enjoy it for breakfast, or maybe you had it so many times as a child, that you never eat it anymore. For some the texture of cooked oats is just not enjoyable.
Did you know that oats are far more versatile than just being served as breakfast? This basic grain is really nutritious and is actually easy to add to a variety of recipes so that you can include the health benefits in your meals.
Oats are high in unrefined fibre, known to reduce cholesterol levels and important vitamins, minerals and even a bit of protein. Yes, it is also a carbohydrate, so if you need to limit that in your meals, then keep the portions small when you do enjoy it.
Add it in many ways
Luckily there are many other ways to include the health benefits of oats in your meals, even if it will be in smaller portions than for that first hot meal of the day. Homemade muesli is a great way to still enjoy it as breakfast, just make sure that you don’t add too much sugar to the ingredients when preparing it. Add raw oats to meat balls or fish cakes for extra fibre and a lighter texture. It’s a good alternative to the usual soaked bread, to bind a bobotie mixture. Oats are a delicious baking ingredient and can be added to smoothies, scones, crumpets, muffins, bread, cookies, rusks and even desserts. Ordinary and rolled oats can be used successfully, but the quantity you need, may vary. A recipe will often specify which version is best to use. Remember that rolled oats are less refined and not cut as fine as ordinary oats, so they cook a little longer and may absorb more liquid in a recipe.
Try some of these ideas to ensure that your family still eats oats on a regular basis, even if you have to hide them from non-oat eaters. You can find a wide range of recipes using oats in creative ways on Heleen’s website: www.heleenmeyer.co.za
Serve it the healthy way
If you do enjoy oats as a breakfast, try this recipe from Heleen as a tasty alternative. Cooking oats really doesn’t take long and doing it from scratch is indeed healthier than using a packet of instant oats, which just requires boiling water to be ready. These versions are typically sweetened or flavoured and very refined.
There is a wonderful list of wholesome ingredients to use as seasonings and toppings. You don’t need to only have it with milk and sugar. Add seasonal fruit, nuts and seeds, cinnamon or even a spoonful of peanut butter (just choose the option with the less salt and sugar) to your bowl of oats to keep it interesting and different every day. Dollops of plain unsweetened yoghurt are so good with fruit and nuts and will add some lovely creaminess. Have you tried slices of banana or fresh berries with a sprinkle of ground cinnamon and your choice of seeds and nuts before? It’s delicious!
Here is an easy and colourful way to enjoy your next bowl of oats for breakfast. By simmering the oats with cinnamon, you add lots of extra flavour. You can even substitute half the water with milk for a creamier version. Adjust the amount of liquid with the oats, according to your preference for a runnier or thicker end result.
Berries and other seasonal fruits are known for their health benefits as they are rich in antioxidants, vitamins and minerals and are a natural way to sweeten the oats. Enjoy these as a healthy alternative to sugar. In this recipe, the bit of lemon zest, cinnamon and a sprinkle of nuts and seeds is really special.
Frozen berries can also be added to the warm oats or even while cooking them. They will change the colour of the oats and add a delicious flavour. Use about ½ cup (125 ml) frozen berries to cook with the oats.
Berry & cinnamon oat bowls
Recipe by Heleen Meyer for Pharma Dynamics, Let’s Talk!
Serves 4
1 cup (250 ml) uncooked oats
3 cups (750 ml) water (see tips)
½ tsp (2,5 ml) ground cinnamon
pinch of salt
200-250 g berries, like strawberries, blueberries and gooseberries, cut to your preference (see tips)
3 tbsp (45 ml) pumpkin or sunflower seeds
3 tbsp (45 ml) flaked almonds or more seeds
1 tsp (5 ml) finely grated lemon rind (optional)
1. Place oats, water, cinnamon and salt in a saucepan. Bring to the boil over a medium heat. When it begins to simmer, stir continuously to prevent lumps. Simmer for about 5-10 minutes or until cooked to your preference.
2. Spoon oats into bowls and top each portion with fresh berries, seeds and nuts. Add a sprinkle of grated lemon rind and serve immediately.
Visit Heleen’s website (www.heleenmeyer.co.za) for more recipes like this.
Image by Myburgh du Plessis