6 Ways to Love Rolled Oats

Rolled oats are one of the main staples of my diet for a few reasons, starting with how easy they are to make and that you can do so many different things with them. Oats are high in fiber, making them the perfect food to start your day with as their slow digesting properties keep your energy up and stable for long periods of time. This is also good for people who struggle with their blood sugar, as oats offer a stabilizing effect. Oats are also highly nutritious and contain high levels of B vitamins, zinc, iron, the list goes on.

Although oats are perfectly safe to eat raw, if you find your body has a difficult time digesting them, you may find soaking them before use to be helpful. Soaking them helps to break down starches and phytic acid, making it easier to digest. For instruction on how to do this visit: https://traditionalcookingschool.com/food-preparation/pre-soaked-oats-aw094/

I'm going to share my 6 favourite ways to use rolled oats, these recipes aren't meant to be fancy, but easy and convenient so that you can actually use them in your everyday life.

Recipes:

1. Classic Oatmeal

Boring but the easiest, most universal breakfast base.

How I do it:

1. Boil 1 cup of water (or milk/milk alternative)

2. Add 1/2 cup, stir occasionally until oats have desired consistency

Once you've prepared your oats you can whatever you would like. I like to add:

• Cinnamon- Adds flavour and is also antibacterial

• Coconut kefir- Adds some sweetness, has lots of probiotics helping with digestion

• Apples- Any fruit really, for flavour and extra nutrients

2. Protein Balls

This is a recipe I found awhile ago from Eating Bird Food blog (https://www.eatingbirdfood.com/easy-no-bake-protein-balls-4-ways/).

All you need for this one is:

• 1 1/2 cup of rolled oats

• 1 cup of a nut butter (peanut, almond, cashew etc)

• 2 tbs of honey

• 2 scoops of protein powder

This recipe is no bake, so all you have to do is mix the ingredients and shape them into balls. You can always add things to them such as dark chocolate, maple syrup and crushed nuts. These are perfect snacks because with the mix of protein and the oats, they will give lasting energy and keep you full for longer.

3. Blended Iced Coffee

As an avid iced coffee drinker this is a personal favorite and super easy.

All you need:

• Cup of brewed coffee, cooled in fridge

• Ice cubes

• Almond milk (or any other preferred coffee creamer)

• Cinnamon (or any other preferred sweetener)

• 3-4 tbs of rolled oats

• Blend

Now this one may seem odd, but the oats give it a foam at the top, with barely changing the tastes. What's the point then? Because the oats are high fiber and nutrient dense, they help to slow the digestion of the drink. This helps to stabilize your blood sugar and give you energy for longer, compared to just a normal cup of coffee. This is also great for people who struggle to eat in the morning.

4. 3 Ingredient Pancakes

Simple and fast meal that tastes amazing.

Ingredients for one:

• 1 egg

• 1 banana

• 4 tbs of rolled oats

• Add oil or butter to pan and leave cook until golden brown

The banana, egg and oat pancakes, are quick, protein packed and leave you feeling full. You can always add cinnamon or honey for more flavour, and of course maple syrup.

5. Muffins

This is another recipe that I've collected, and loved. I got this idea from: https://www.healthylittlefoodies.com/fruity-egg-muffins-3-ingredients/

How to do them:

• Preheat oven to 190c / 375f

• Mash and mix 4 bananas and 4 eggs

• Add 1 cup of rolled oats

• Grease muffin tray

• Put 2 berries in each muffin tray hole

• Bake for 15 minutes

These are easy to grab and go for breakfast and snacks. Again, with the egg and oats, they're protein packed and help to stabilize energy levels.

6. Smoothie

Whether it's for breakfast or for a snack, you can never go wrong with smoothies. You can add rolled oats to any smoothie to thicken and make it more nutrient dense.

Smoothie Idea:

• 1/2 cup water

• 1 tbs coconut kefir

• Handful of blueberries

• Handful of cranberries

• 3 tbs of rolled oats

The common mistake people make with smoothies is packing it with sugar, which will only cause a rapid increase in blood sugar, causing you to crash later leaving you feeling tired and hungry. An easy way to avoid this is by not using juice as a base, and including fat and protein in your smoothie, like yogurt, avocados, oats and nut butters.