Health

Amazing Oats

3 February 2021

Oats are one of the cheapest, most nutritious, and most versatile ingredients in the vegan pantry. They are naturally plant-based, incredibly filling, and can be used in everything from porridge to pancakes to homemade oat milk. Here is why oats deserve a permanent place in your kitchen.

Nutrition

Oats are a whole grain powerhouse. A 40g serving provides around 5g of protein, 4g of fibre (including beta-glucan, which helps lower cholesterol), iron, magnesium, phosphorus, zinc, and B vitamins. They are naturally low in fat and contain no added sugar. The beta-glucan fibre is particularly impressive — studies show it can reduce LDL cholesterol by up to 10 per cent when consumed regularly.

Types of Oats

  • Rolled oats: The most common type. Steamed and flattened. Cook in 5 minutes. Perfect for porridge and baking.
  • Steel-cut oats: Chopped rather than rolled. Chewier texture and nuttier flavour. Take 20-30 minutes to cook. Excellent for a hearty breakfast.
  • Instant oats: Pre-cooked and dried. Ready in 2 minutes with hot water. Convenient but softer texture.
  • Oat groats: The whole, unprocessed grain. Take 45-60 minutes to cook. Dense and chewy. Great in grain bowls.

Overnight Oats

The easiest breakfast you will ever make. Combine equal parts rolled oats and plant milk in a jar (about 40g oats to 120ml milk). Add a tablespoon of chia seeds for thickness. Stir, refrigerate overnight. In the morning, top with fruit, nuts, and a drizzle of maple syrup. Variations are endless:

  • Peanut butter and banana
  • Mango and coconut
  • Mixed berries and maple syrup
  • Apple, cinnamon, and walnuts
  • Chocolate (add a tablespoon of cocoa powder)

Other Uses

  • Oat milk: Blend 80g oats with 1 litre of water for 30 seconds. Strain through a nut milk bag. Done.
  • Baking: Use oat flour (just blend oats into powder) in pancakes, muffins, and cookies.
  • Smoothie thickener: Add 2 tablespoons of oats to any smoothie for extra fibre and creaminess.
  • Vegan crumble topping: Mix oats with flour, sugar, and coconut oil for a perfect fruit crumble.

At under a pound per kilogram, oats are proof that eating well on a vegan diet does not have to be expensive. For more budget tips, read being vegan doesn't have to be expensive.

Back to Blog