Oats are most definitely a staple in my pantry for a variety of reasons and recipes. Oats are a hearty, naturally gluten-free grain filled with fiber, minerals, and starchy goodness. Oats are incredibly versatile and can be used from morning porridges, cookies, cakes, breads, pancakes, and much more. Oats are also very soothing on the skin and have been used for centuries to calm sensitive skin (oat baths).
How to use | oats are incredibly versatile, I love using them as a hot cereal, in Nourishing Muesli, granola, breads, muffins, cakes, brownies, desserts, truffles, smoothies (as a thickener), overnight oats (a.k.a. a cold cereal), or as a gluten free breading. My favorite recipes are Simply Oat Pancakes, Nourishing Nut & Seed Bread, and Coconut Ginger Cookie Crisps.
Nutrient breakdown of OATS | *per 1 cup dry, 81g
Thiamine | 25% DV
Folate | 6% DV
Iron | 19% DV
Magnesium | 28% DV
Phosphorus | 33% DV
Zinc | 20% DV
Copper | 16% DV
Manganese | 147% DV
Selenium | 33% DV
Oats have been known and studied for their cholesterol lowering effects due to their fiber content, mainly in the form of beta-glucan (soluble) fiber. Studies have shown that consuming this type of soluble fiber helps reduce overall cholesterol (especially LDL), decreases the risk of heart disease, and aids in digestion! Oats also help maintain stable blood sugars to keep your energy nice and steady. Fiber isn’t the only key player in oats, antioxidants also have been shown to help with the cardiovascular benefits and immune health along with oats magnesium content, which aids in secretion of insulin and glucose (among enabling many other enzymatic functions) . Oats and whole grains in general are overall heart healthy for all groups of people including those with celiac disease (just be mindful of the processing center and be sure it’s certified gluten free).
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers.
Tips and tricks | Try oats in a new way! Soak overnight in almond milk versus cooking them on the stove, for an easy breakfast that takes care of itself while you sleep. The almond milk soaks into the oats for a nice porridge consistency.