Apart from being the ultimate convenient breakfast food for busy mornings, oats offer a never-ending list of health benefits. Before they were consumed as food, they were actually used for medicinal purposes and can help sooth dry skin, fight inflammation, reduce cholesterol re-absorption and make it easier to keep blood sugar levels and cravings under control throughout the day. Studies have shown they can even cure a hangover and increase your libido!
Nutritionist and Founder of Nutritional Edge, Zoe Bingley-Pullin, says “If you’re not eating oatmeal for your breakfast, you’re missing out on a delicious way to boost your health. Not only do oats help stabilise your blood sugar levels, making you feel full for longer, they’re low in calories which is great for weight loss. They contain a soluble fibre called beta-glucan as well, which actively helps lower bad (LDL) cholesterol. What many people don’t know is if you cook your oats with oatmilk, you get your daily-recommended intake of beta-glucan in one sitting!”
She continues, “For that extra heart health kick try sprinkling cinnamon on top of your porridge instead of sugar. Half a teaspoon of cinnamon a day has been proven to help lower cholesterol and it tastes great. If you have a sweet tooth, try adding blueberries and take advantage of their antioxidant capacities. Or you could add nuts for a protein hit.”
To help you love a daily bowl of porridge, we’ve rounded up our top five oats recipes.
Cinnamon Porridge with Banana Pecan Topping
Prep Time: 2 minutes
Cooking Time: 35 minutes
- 3 cups Vitasoy Oatmilk original
- 2 tsp vanilla extract
- 1/2 cup traditional rolled oats
- 1 tbsp brown sugar
- 1 tsp cinnamon
- 1 banana, sliced
- 1 tbsp chopped pecans
- 1/4 cup golden syrup or maple syrup
1. In a medium saucepan, heat 2.5 cups oatmilk and vanilla extract over medium-high heat until almost boiling. Turn heat down to medium low and add oats and brown sugar.
2. Stir continuously for 25-30 mins until all oatmilk is absorbed. Stir through cinnamon. Set aside.
3. In a small frypan over medium heat, add golden (or maple) syrup and warm through. Add banana slices and pecans and heat, tossing gently until banana and pecans coated in syrup and warmed through.
4. Serve porridge evenly into bowls and top with pecan and banana. Add extra oatmilk to serve.
Recipe credit: Dr Sue Shepherd
Chai Porridge with Banana
Prep Time: 10 minutes
Cooking Time: 10 minutes
- 2 cups traditional rolled oats
- 500ml Oatmilk
- 2 chai tea bags
- 2 tablespoons maple syrup
- 2 bananas, peeled and diced
- Ground cinnamon, for dusting
1. Place the chai tea bags into a large measuring jug. Boil the kettle and then pour in enough boiling water to fill to 500ml. Allow to steep for 10 minutes.
2. Meanwhile, place the oats into a saucepan and pour over the oatmilk. Allow to sit for 10 minutes to soften the oats.
3. Pour the chai tea into the saucepan with the oats, and add the maple syrup. Stir over medium heat for 5-10 minutes until oats are tender and porridge is thickened to your desired consistency.
4. Top with diced banana and dust with cinnamon. Serve hot with extra milk, if you like.
Recipe credit: Christie Connelly
Baked Oatmeal with Strawberries and Milk
Prep time: 10 min
Cooking time: 40 min.
- 3 cups quick-cooking oats
- 1 cup packed brown sugar
- 2 teaspoons baking powder
- 1 teaspoon salt
- 2 punnets fresh strawberries
- 1 teaspoon ground cinnamon
- 2 eggs
- 1 cup milk
- 1/2 cup butter, melted
- Additional milk
- Preheat oven to 350°. In a large bowl, combine oats, brown sugar, baking powder, salt and cinnamon. In another bowl, whisk eggs, milk and butter. Stir into oat mixture until blended.
- Spoon into a greased 9-inch square baking pan. Bake 40-45 minutes or until set.
- Cut portions of baked oatmeal into desired servings
- Wash strawberries and cut into halves
- Serve baked oatmeal with strawberries and warm milk
Oatmeal with Sauteed Mushrooms, Garlic and Thyme
(Serves 2 to 4)
Prep time: 10 minutes
Cooking time: 20 minutes
- 2 cups water
- 1 cup oatmeal
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 6 to 8 ounces crimini mushrooms, sliced
- 3 to 5 sprigs fresh thyme
- 1/2 cup finely grated smoked gouda
- Flaky sea salt to taste
- Cracked black pepper to taste
- 2 to 3 sprigs fresh thyme leaves, for garnish
1. Bring water to a boil in a pot. Pour in oatmeal, reduce heat to a simmer, and cover. Cook for 25 to 30 minutes, until oats have reached desired tenderness.
2. Meanwhile pour oil into a saucepan over medium heat and bring to a simmer. Add garlic and saute for 3 to 5 minutes. Add mushrooms and thyme sprigs and saute until mushrooms turn golden brown, about 5 to 7 minutes. (If liquid dries too soon, add 1 teaspoon oil at a time.) Remove thyme sprigs.
3. When oatmeal finishes cooking, remove from heat and fold in gouda. Scoop into pan with vegetables and mix thoroughly. Transfer to serving bowls and add olive oil, salt, and pepper to taste. Garnish with fresh thyme leaves.
Vegan Overnight Blueberry Oats
Prep Time: 3 minutes
Cooking Time: 0 minutes (6 hours refrigeration)
- 2/3 cup rolled oats
- 1 cup Oatmilk Original
- 1 tablespoon maple syrup
- 1/3 cup blueberries
1. Add all ingredients to a bowl or jar and stir until combined.
2. Refrigerate for at least 6 hours until thickened and the rolled oats have softened.
3. Eat straight from the bowl/jar and be amazed by the ease and deliciousness of overnight oats. Enjoy!
* This recipe is for basic blueberry oats. Feel free to add any of the following to liven up your delicious breakfast: nuts, chia seeds, dried fruit, banana, vanilla extract or spices such as cinnamon.
Recipe credit: Veggieful
Visit our online Education Hub RESCU Me Academy for our courses, free ebooks and resources.