OATS: 4 ideas to used them in your breakfast

Oats have become part of my breakfasts since I moved to the UK from Italy. They are satisfying and versatile and are starting to become popular in Italy as well.

Oat has many nutritional properties: it is rich in a soluble fibre called beta-glucan which have been linked to lowering LDL cholesterol (the “bad” one) and may help reduce fat and sugar absorption.

Oat naturally contains low levels of gluten, however, for celiacs it is advisable to choose one which has been certified as gluten-free.

HOW TO INCLUDE OATS IN YOUR DIET?

Porridge

In a pot mix a portion of oat and milk (either dairy milk or an alternative drinks – If you use an alternative drink opt for the fortified version). Cook on a gently heat for 5 minutes, stirring any now and then.

To complete your breakfast add some fresh yoghurt, a portion of fruit, spices (cinnamon, cocoa powder, vanilla) and some nuts or nut butter.

These are some of my favorite combination:

  • Raspberries + peanut butter + chocolate chips
  • Apple + cinnamon + pecan nuts
  • Pear + cocoa powder + almonds
  • Blueberries + hazelnuts + coconut flakes

Overnight porridge

Overnight porridge is perfect if you have little or no time in the morning to make yourself a fulfilling breakfast. It can also be a perfect breakfast on the go.

You simply need to mix the oats with milk or yoghurt in a jar or container with a lid, mix it well and adding some honey or jam for sweetness. Let it sit in the fridge all night and the in the morning you will need to add just some fresh fruit and nuts or anything else you fancy.

For a more thick texture add some chia seeds when preparing it.

Muesli

Muesli is easy to make and last for quite a long time: you simply need to mix your favorite ingredients in an air tight container and then add a few tablespoons to your milk or yoghurt with some fresh fruit.

To the oats you can add:

  • Mixed seeds, mixed nuts, coconut flakes or chocolate chips as a source of fats
  • Dried fruit as a source of sugar
  • Vanilla or cinnamon for extra flavor

Granola

To make the perfect granola you will have to add to oats some honey or maple syrup to get the right texture – big crunch clumps.

What will you need to use?

  • Rolled oats
  • Mixed seeds, mixed nuts, coconut flakes or coconut oil as a source of fat
  • Honey or syrup or sugar as a source of sugar
  • Vanilla or cinnamon for extra flavor

If you want have the perfect crunchy granola, try my Chocolate Granola.

STORAGE

Porridge should be consumed on the same day, while the overnight porridge can last in the fridge for up to 1 day.

Muesli and granola can last for a few weeks if stored in an air-tight container.