Oats are a type of grain that comes from the cereal plant, Avena Sativa. Oats are a common breakfast option, they are used to make porridge, overnight oats (Bircher muesli), smoothies, pancakes and are a common addition to granola and breakfast bars.
Oats can oat milk, an alternative to cows. This product is for people with special dietary requirements like lactose intolerance and those who follow a vegan diet!
- Oatcakes – A type of savoury biscuit, They are commonly served with cheese, meat or jam.
- Porridge – (commonly called oatmeal in America) Is a breakfast dish, made by boiling ground oats in water or milk and topping it with either sweet or savoury toppings. Fresh fruit, honey, yogurt, compote, cocoa powder and peanut butter are all examples of common porridge toppings
- Bircher muesli – Simply put this breakfast dish is just rolled that have been soaked overnight. Water, milk, yogurt, almond milk or coconut milk can be used to and then toppings are added.
- Oatmeal cookies – Are a healthy alternative to the classic chocolate chip cookies.
- Flapjacks – are a classic British treat, they are made with oats, Golden Syrup, butter, and sugar and make a wonderfully addictive snack!
Types of Oats
Before they are ready for us to eat they need to be milled to remove the tough outer part of the oat revealing the soft inside part called groats, or kernels. The oats are then heated in a kiln, this helps them to retain their quality and to bring out the flavour. They are then rolled, cut or ground into flakes.
- Steel Cut Oats – Are the groats cut with a blade two or three times. They take longer to cook than porridge oats but they retain their texture better.
- Scottish Oats – similar to steel cut oats but instead of being cut Scottish oats are stone-ground. This creates a more varied texture and a creamier porridge.
- Porridge Oats – (also called rolled oats or fashioned oats) are the most common type of oat. They are steamed and rolled flat. They only take about 5 – 10 minutes to cook!
- Quick or Instant oats – Similar to portage oats but are rolled flatter and in some cases heated for longer, making them quicker to prepare! In most cases, you simply add water or hot milk and they are ready!
- Oat Flour – is made by grinding until you have a fine powder. It’s a great gluten-free alternative to ﬂour that can be used in baking, or for thickening soups and stews.
Oats Nutrition Infomation
Oats are rich in all kinds of health benefitting nutrients. They are one of the most nutrient-dense foods on the planet!
People who consume oats regularly tend to have lower blood cholesterol. This may be because oats are packed full of a type of fibre called beta-glucan which has also shown to reduced blood sugar levels and to and help the growth of good bacteria in your gut.
They also contain really high amounts of Manganese, Phosphorus, Magnesium and Copper. Good amounts of Iron, Zinc, Folate, Vitamin B1 and Vitamin B5. Calcium, Potassium, Vitamin B6 and Vitamin B3 are also present in smaller amounts.
There are about 389 calories in 100g of porridge of which most are made of carbohydrates and protein.
Not only that but the food made from oats like porridge has a low glycemic index of about 55!