Rolled Oats: Breakfast of Champions
I have eaten the same thing for breakfast for pretty much the past two years. And I’m not even close to being sick of it. I’m a little over drinking so much juice every day, I am really craving some variety in the spice department, and I would probably slap you in the face if you were to wave a glass of sauv blanc under my nose, but rolled oats are one element of my healing therapy that I would be happy to keep around forever.
Many weight watchers out there are so afraid of carbs that they don’t give oats a chance. This is a shame. Oats are not to be feared. In fact, they can actually help you lose weight.
Unlike other refined carbs, oats digest slowly, are packed with fibre and have little impact on your blood sugar. Oats are also a great source of manganese, selenium, vitamin B1, dietary fibre, magnesium, protein and phosphorus.
Oats, thanks to their high fibre profile, are great for clearing the gunk out of your digestive system. Part of this gunk is cholesterol, that would otherwise end up in the bloodstream. Oats will also stabilise your blood sugar levels and help prevent type 2 diabetes and cardiovascular disease.
Buying oats
It’s important to buy the natural, non-refined type though. “Instant” oatmeal doesn’t have the same effect. It doesn’t take that much longer to prepare oats on the stove, but they are worth the wait. Oats don’t naturally contain gluten, either. It’s just that when they are processed with the same equipment as wheat and other gluten containing products, cross contamination occurs. So it’s important to source organic, natural oats.
Oats come in many forms …
• Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing.
• Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
• Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
• Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
• Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Sugar, salt and other ingredients are usually added to make the finished product.
• Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
• Oat flour: used in baking, it is usually combined with wheat or other gluten-containing flours when making leavened bread.
How to cook oats
Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take about 15 minutes to cook, while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.
Oat products are also super versatile! Check out these tasty healthy oat recipes …
The Wellness Warrior breakfast
Do you love oats? Have you noticed the benefits of eating them? Or, do you have issues with oats? Let me know in the comments section below.
Positive affirmation for the day: By constantly affirming what I want, I am able to create the life of my dreams.
I have oats every morning for breakfast! Warm in winter and room temp in Summer. I soak my overnight with some water and almond milk. My favourite right now is having a date chopped up in it with some cinnamon. The great thing about this breakfast is the options for combos are endless. Some sliced up fruit or some sultanas or a few nuts. Also great for making Bircher museli as a treat
Hi, Jess! I’m having oats every morning on Gerson, too, with a banana. I don’t mind them either! How much do you have in the morning? And of what kind? Do you do the steel cut? I’m doing about a half cup, sometimes 3/4 if I’m super hungry (i.e. around PMS time lol).
Hi Maria,
I have about 1/2 to 3/4 of a cup as well and have them with sultanas, apple and kiwi fruit, and a little raw honey. We just have organic natural rolled oats.
Best breakfast ever!
x
Mmmm sounds great! I’ll have to add some apple tomorrow morning.
Love oats!! And I give them to the dogs too. Lots of times I buy the groats & cook them in the slow cooker for the whole family. They are cheap! So easy to buy organic. Like the idea of Oats & Potatoes on Gerson.
Can you have banana? I didn’t know you could have any sweet fruit-I had the Gerson book but gave it to someone who went another route. I wish he would have given it a go, but I know it’s not for everyone.
Yep, we can have one banana per day. There isn’t really any restrictions when it comes to fruit on the Gerson diet – just no berries or pineapple.
Oh yes. BIG fan of the oat.
I cook my porridge (in 1/2 water, 1/2 organic oat milk), then tip it into a bowl containing:
1/2 teaspoon organic cinnamon
1 teaspoon maca powder
1 tablespoon organic butter
1 tablespoon chia seeds
1 tablesppon maple syrup
Stir the hell out of it then enjoy.
YUM!!!
I buy the rolled oats from Coles. Is there much difference between these and steel cut oats? Price wise also?
It depends on where and how the oats are processed. To be sure they don’t contain gluten, or any other additives, it’s best to buy organic natural oats. There is a bit of a difference in price, but not too much.
I use 1/2 cup natural organic oats, boil on stovetop, and add some Rice milk, 1 teaspoon sesame seeds, 1 teaspoon LSA, 1 date chopped, 1/2 bannana chopped & 3 strawberries chopped.
Amazing! i am seriously addicted!!! keep me going right until 1pm. x
That sounds so good Nadine, i’ll give it a try xx
Have homemade oat museli with yoghurt every day. Generally a mix of oats, flaxseeds, sunflower seeds, shredded coconut and pepitas. Sometimes I add chia, depends what is in the pantry.
Love your blog,
Oats are great and i change what fruit i mix with them every now and again so that i feel that i am not eating the same thing all the time. I have also been naughty and put some chocolate in the middle and mixed it through when runny. Naughty but yum. Thanks for the reminder of just how wonderful oats are Jess. xxx
Love the oat groats soaked overnight add with avocado,
Hemp seeds and raw honey mixed in food processor. Chunky and yummy.
My dog loves the rolled oats with raw honey, papaya, banana and apple-
All organic
Thanks Jess for your lovely blog
Right here with you in the USA. My husband’s oncologist recommended that he eat oats; unfortunately he hates them. I can’t understand it. I eat steel cut oats–organic 3 or 4 times a week. My favorite breakfast summer or winter.
Love steel cut oats! Eat them almost every day.
On a side note, I just finished reading China Study and Food Revolution. Both amazing books. Do you have any books you’d recommend? I’ve read several books by Gerson institute as well.
John in LA
Hi John,
Yes! These are my favourite must-reads: http://www.thewellnesswarrior.com.au/store/must-reads/
oh yummy!!! i love porridge! I have it most mornings with a banana, chia seeds, flax seeds, wheat germ, rice milk, a little bit of honey, cinnamon and walnuts. DELICIOUS!
jess your blog is so inspiring – thank you for all the positive energy you put into this site. it shines through.
xoxo
Jess, help me!
I eat rolled oats a few times a week, following the intructions on the pack to cook in the microwave… is that the same thing? Gxx
Hey Gabby! Noooo, not the same thing I’m afraid. Are these instant oats (like Uncle Toby’s etc.)? Cooking rolled oats in the microwave will destroy any goodness that is available. They are super easy to cook on the stove, just follow these instructions: http://www.thewellnesswarrior.com.au/2010/09/recipe-of-the-week-the-wellness-warrior-breakfast/
xx
Gabby a tip – I put mine on low while i jump in the shower – by the time i’m out they’re done! Good time-saver for busy mornings…
x M
Thanks Jess and Monique! I double-checked and they’re definitely called ‘rolled oats’ (rather than quick or instant etc)
This particular packet of rolled oats has instructions for both cooking on stove top AND microwave.
I will try the stove top option and see how that goes.
Thanks. Keep the blogs, a’coming xx
Hi Jess,
You say not to microwave your oats, however I have to eat breakfast at work, and only microwave is available. Is it still ok?
Thanks
Hi Sally,
I would love to be able to say yes but I’m really not a fan of using microwaves at all (you can read why here: http://www.thewellnesswarrior.com.au/2010/04/10-reasons-to-throw-out-your-microwave/). However if there is no other option, there isn’t much you can do. It’s still better than eating processed cereals etc. Unless you were to eat your oats cold or eat them at home.
x
Gabby,
I have a rice cooker and use it to cook oatmeal for my husband. It says it takes 12 minutes, but I think it’s quicker. I probably feel it’s quicker because I can put the oatmeal and water in it and walk away to brush my teeth, get ready for the day, etc. and when it’s done it automatically shuts off and keeps it warm! It’s fantastic!