The Many Benefits of Oatmeal — And 7 Different Ways to Cook It

Oats are considered to be one of the healthiest grains on earth. Find out why and how to incorporate this breakfast staple into your morning routine.

Oats are considered to be one of the healthiest grains on earth. Find out why and how to incorporate this breakfast staple into your morning routine.

If your breakfast options need a healthy shake-up, look no further than oats — and more specifically, oatmeal.

Oats pack a nutritious punch as they’re a great source of vitamins, minerals, fiber, and antioxidants.

Half a cup (78 grams) of dry oats contains a whopping 13 grams of protein and 8 grams of fiber.

They also contain:

  • Manganese:
    191% RDI
  • Phosphorus:
    41% RDI
  • Magnesium:
    34% RDI
  • Copper:
    24% RDI
  • Iron: 20%
  • Zinc:
    20% RDI
  • Folate:
    11% RDI
  • Vitamin B-1
     39% RDI
  • Vitamin B-5
    (pantothenic acid):
     10% RDI

Known scientifically as Avena sativa, this whole grain is suggested to offer a number of health benefits including:

  • aiding in weight loss
  • lowering blood sugar levels
  • reducing risk of heart disease

Oats, and more specifically colloidal oatmeal, are also known to help topically treat symptoms of various skin conditions, such as eczema.

For some inspiration to get you started, check out some of these delicious ideas that we found on Instagram.

Banana, passion fruit, mango, and coconut mylk oatmeal via @thefitfabfoodie

I’m feeling a little tropical here, the passion fruit and mango at the moment is 😍 this coconut oatmeal topped with these deliciously juicy fruits and coconut and almond flakes was so scrumptious 👅to make it:
1/2 cup oats
1/2 cup coconut mylk
1/2 cup water
1 tablespoon coconut butter
1 teaspoon maca powder
1 tablespoon maple syrup
Combine all your ingredients in a non stick saucepan and cook until creamy. Enjoy warm with lots of toppings 💋

Ginger, ground flaxseed, and banana oatmeal with almond milk via @plantbasedrd

Was very into these ginger oats this morning. Seemed to go very well with my persimmon this morning. ☺️ This is coming a little late today as I’ve been busy with work. In general pretty behind but hoping a good day of work will take care of that for me. 🙃
Ginger Oatmeal
1/2 cup rolled oats (quick oats work or even pulsing these down can make them faster to cook)
1 tbsp ground flax seed
1/2 tsp cinnamon
1/4 tsp ground ginger
Pinch of salt
1 cup almond milk
1 banana, sliced or mashed 🙃
Combine all ingredients in a sauce pan and bring to a simmer. Stir as it thickens (about 3 minutes) then pull off the stove to serve. Enjoy with fruit as desired. 🙏🏽

Cinnamon, figs, almond butter, oats, and nuts bircher bowl with coconut yogurt via

VEGAN BIRCHER BOWL WITH ALMOND BUTTER AND JAM!🥣 This makes a really good workweek breakfast because it can be made ahead, just like overnight oats. In fact, a bircher bowl is pretty much overnight oats but jazzed up a bit with coconut yogurt, nuts and seeds, and shaved apple. I’ve also added cinnamon and cardamom for some holiday spice. Are you in the Holiday spirit yet? .
To top these bowls I’ve added chopped figs, almond butter and my HOMEMADE STRAWBERRY JAM! Omg it is a dream combo! The flavours in this bowl are so festive and cozy. You can find the recipe on the blog! Link in profile.👆 Hope you’re having a wonderful start to the week.

Peanut butter, caramelized bananas, raspberries, and vegan protein chocolate oatmeal via @xanjuschx

When you‘re having a hard time deciding among all the topping possibilities…simply take everything: creamy peanut butter oats with caramelized bananas, raspberries, pomegranate, vegan protein chocolate with strawberries and of course peanut butter 🥜🤩 Did i forgot something?🤔😄.

Apple butter and nut and seed granola oatmeal with homemade sweetened condensed almond milk via @looneyforfood

Use Nutty Apple Butter as the sweetener for your oatmeal! The Apple Butter gives a creamy decadent taste with a hint of peanut butter. It adds all the flavor and sweetness you need!
I’ve got more ways I’m using Apple butter on the blog today. Direct link in bio.
In the bowl: 40 grams of oats cooked in 11/2 cup of water. Let sit in the fridge to get thick, then stir in 3 egg whites and 1/4 cup of nutty Apple butter. Reheat until eggs are cooked. Top with more Apple butter, homemade sweetened condensed almond milk, and nut and seed granola. .
(Recipe for Apple butter and condensed milk on the blog)
262 calories .

Cinnamon, ground flaxseed, and banana oatmeal with almond milk via @plantbasedrd

This bowl was particularly amazing. 🙌🏽 I think it’s because the fruit was perfectly ripe…or maybe because I was extra hungry this morning after working out. Can’t tell. 🤔 But delicious nonetheless. I’m always amazed with how wonderful I feel after eating a bowl of oats. I completely understand it’s not everyone’s cup of tea, but it’s definitely mine. 😂
Cinnamon Oatmeal
1/2 cup rolled oats (to make them creamy either used instant oats or pull them in a food processor to cut them coarsely)
1 tbsp ground flax seed
1/2 tsp cinnamon
Pinch of salt
1 cup almond milk
1 banana, mashed or sliced ✨
Add all ingredients to a sauce pan and bring to a simmer over low to medium heat. Stir as mixture thickens, 3 minutes. Remove from heat and top with fruit. 🙏🏽

Runny egg, kale, and portobello mushroom oatmeal with vegetable stock via @honeysuckle

Have you ever had savory oatmeal? Or do you prefer it on the sweeter side? Tag a friend who needs to try this! Personally, I enjoy savory because it keeps me full longer and curbs any morning cravings. A soft runny egg on the oats creates this beautiful sauce that is just deeeeelicious! Definitely something to look forward to in the morning. Plus it only takes about 10 mins to make 🙌🏼🙌🏼 Don’t forget to sign up for my newsletter launching soon- link in bio 📝 .
Recipe for Mushroom Kale Oatmeal
1/2 sliced Portobello Mushroom
2 cups Chopped Kale
1 tbsp Soy Sauce
1 cup Rolled Oats
2 1/4 cups water (or vegetable stock, chicken broth). 1/2 tsp kosher salt
Cook on medium until absorbed.
In a small skillet, drizzle some Olive Oil. Saute mushrooms for 3-5 minutes until softened, then add kale and soy sauce. Continue cooking until all is wilted. Set aside. *tip – if the kale looks too dry, add 1 tbsp of water to steam.
For oats, in a pot, add rolled oats, water and kosher salt. Cook on medium heat until water is fully absorbed. .
Serve oatmeal in 2 bowls, top with mushroom kale topping, soy sauce, and a soft-boiled egg.

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