Oats, particularly the rolled variety, have been a dietary staple for many cultures due to their rich nutrient content and versatility. Rolled oats are created when whole oat groats are steamed to soften them and then passed through rollers to flatten. This process gives them their characteristic flat and flaky appearance. Cooking time is reduced due to the steaming process they undergo. They are widely used in breakfast cereals, especially porridge, and are a favorite ingredient in granola and baked goods like cookies and muffins.
Nutritional Information (per 100g):
- Calories: ~379 kcal
- Protein: ~13.2g
- Carbohydrates: ~67.7g
- Fat: ~6.9g
- Dietary Fiber: ~10.1g
- Sodium: ~2mg
Ingredients:
- 100% rolled oats
How to Use:
- Cooking: For oatmeal, combine 1 cup of rolled oats with 2 cups of water or milk. Bring to a boil, then reduce heat and simmer, stirring occasionally, until creamy and soft, about 5 minutes.
- Applications: Use in oatmeal, granola, baking (cookies, bread, muffins), overnight oats, and smoothies.
Recipe Idea – Overnight Oats with Berries and Chia: Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk (or any other preferred milk)
- 1 tbsp chia seeds
- 1 tbsp honey or maple syrup
- 1/2 cup mixed berries (blueberries, raspberries, strawberries)
- A pinch of salt
- Toppings: A handful of nuts, more berries, and a drizzle of honey
Instructions:
- In a jar or bowl, mix the rolled oats, chia seeds, honey, and a pinch of salt.
- Pour in the almond milk and stir until everything is well combined.
- Add in the mixed berries and give a gentle stir.
- Cover the jar or bowl and place it in the refrigerator overnight.
- In the morning, give the oats a good stir. Add a bit more milk if needed.
- Top with nuts, additional berries, and a drizzle of honey before serving.
Diets it fits into:
- Vegetarian
- Vegan (if using plant-based milk and sweeteners)
- Mediterranean
- Whole Foods Plant-Based
Note: While oats are naturally gluten-free, they are often processed in facilities that handle gluten-containing grains, which can lead to cross-contamination. If you have celiac disease or gluten sensitivities, always look for oats labeled “gluten-free” and ensure they were processed in a gluten-free facility.
