Everyday Oat Bowl

Got oats? If the miraculous whole grain is still not part of your meal, do not wait. Give this incredible grain a chance. Whole grains provide many health benefits, and whole oat is the star of all whole grains. Oatmeal is high in fiber, improves diet quality, reduces cholesterol, is a natural immunity booster, and is rich in vitamins B1, B3, B5, and Folate and minerals like iron, copper, zinc, magnesium, and manganese. Eating oats ensures healthy gut bacteria, controls blood glucose, maintains a healthy weight, and protects against colon cancer. (4) (5)Thanks to beta-glucan fiber, this grain is unique. You can find three types of oats in stores. Steel-cut oats, Rolled oats, and instant oats. Among all these, steel-cut oats have the best taste and texture. Rolled oats are steamed and flattened and can be used for breakfast in a few minutes. Besides, rolled oat is suitable for overnight oatmeal preparation. I grind rolled oats in a blender if I need oat flour for a quick recipe. I avoid using instant oats because they lack both taste and texture. (1) (2) (3)

It's no secret that oats are a great way to start a day, so food manufacturers developed a chemical-laden sweet and savory variety of instant oats. Always check the ingredient list before buying oats. Ensure you purchase non-GMO, Whole grain oats without added preservatives, artificial flavors, and colors. Mostly, all boxes and bags of oats come with cooking instructions. You can always follow the instructions and cook accordingly, and add your favorite toppings of colorful fruits, nuts, and seeds to suit your palate. I love to cook my oats in water. You can use any plant-based milk of your choice. I usually omit sweeteners as fruits like bananas and berries, which naturally sweeten it up. This lovely breakfast is endlessly customizable. Go ahead, explore, and enjoy.

Here is a list of suggested topping and their functions for your everyday oats bowl.

Nuts

1. Almonds: (6) (7)

   • Heart Health: Help lower bad cholesterol (LDL) while providing healthy fats.

   • Blood Sugar Control & Satiety: Slows digestion, preventing blood sugar spikes and keeping you full longer.

2. Nut Butter (Almond, Peanut, Cashew, Sunflower Seed Butter):

   • Protein & Muscle Strength: Provides healthy fats, plant-based protein, and energy.

Seeds

1. Chia Seeds: (8) (9)

   • Protein & Muscle Strength: Packed with protein, fiber, and omega-3s for muscle recovery.

   • Gut Health & Digestion: Help with gut hydration and regularity.

   • Blood Sugar Control & Satiety: Rich in fiber, slowing down glucose absorption.

2. Flaxseeds (Ground): (10) (11)

   • Gut Health & Digestion: Rich in fiber and omega-3s for smooth digestion.

   • Blood Sugar Control & Satiety: Rich in fiber, slowing down glucose absorption.

3. Hemp Seeds: (12) (13)

   • Protein & Muscle Strength: A complete plant-based protein with all essential amino acids.

4. Pumpkin Seeds: (14) (15)

   • Energy & Endurance: Rich in magnesium, supports muscle function and energy production.

Fruits

1. Banana:

   • Gut Health & Digestion: Contains prebiotics that nourish gut-friendly bacteria. (16)

2. Berries (Blueberries, Strawberries, Raspberries): (17) (18)

   • Heart Health: Packed with antioxidants and polyphenols that support cardiovascular health.

3. Dried Fruits (Dates, Raisins, Figs, Apricots): (28)

   • Energy & Endurance: Natural sugars for quick energy.

4. Goji Berries:

   • Immunity & Antioxidant Boost: High in vitamin C and antioxidants. (19)

Spices & Flavorings

1. Cinnamon: (20) (21)

   • Energy & Endurance: Helps regulate blood sugar while enhancing flavor.

   • Blood Sugar Control & Satiety: Helps balance blood sugar levels.

2. Turmeric + Black Pepper: (22)

   • Immunity & Antioxidant Boost: Anti-inflammatory combo that enhances immune defense.

Others

1. Yogurt (or Dairy-Free Alternative):

   • Protein & Muscle Strength: Boosts protein while adding creaminess.

   • Gut Health & Digestion: Rich in probiotics, which can aid digestion.

2. Coconut Flakes (Unsweetened): (23) (24)

   • Energy & Endurance: Medium-chain triglycerides (MCTs) for sustained energy.

3. Dark Chocolate (85%+ Cacao, Unsweetened): (25) (26)

   • Heart Health: Contains flavonoids that improve circulation.

4. Raw Honey or Manuka Honey: (27)

   • Immunity & Antioxidant Boost: Antibacterial and antiviral properties

   
   

Preparation time - 5mins

Cook time – 10 mins

Total time – 15 mins

Serves- 2

Ingredients

Rolled/steel-cut oats - ½ cup

Water/ plant-based milk – For Rolled oats - 1 cup

For steel-cut oats- 2 cups

Cinnamon – ¼ tsp (powdered)

For toppings

Banana – 1 (sliced)

Apple- 2 ( chopped)

Walnuts- 5-6 ( chopped)

Chia seeds – 1 tbsp.

Flaxseed – 1 tbsp. (powdered)

Sweetener

(Maple syrup/ jaggery/ coconut palm sugar/honey) – 1 tsp (optional)

Directions:

1. Boil water.

2. Stir in the oats.

3. Add cinnamon powder.

4. Cook rolled oats for 5 minutes or steel-cut oats for 15 minutes.

5. Serve in a bowl with your favorite toppings.

References

1. A Review of Health-Beneficial Properties of Oats - PMC

2. Nutritional advantages of oats and opportunities for its processing as value added foods - a review - PMC

3. Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products - PMC

4. Effects of oats on gastrointestinal health as assessed by in vitro, animal, and human studies - PubMed

5. The Role of Oat Nutrients in the Immune System: A Narrative Review - PMC

6. Almonds and Cardiovascular Health: A Review - PMC

7. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus - PubMed

8. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review - PMC

9. The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge - PMC

10. The Role of Flaxseed in Improving Human Health - PMC

11. Dietary Flaxseed as a Strategy for Improving Human Health - PubMed

12. Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods—A Review - PMC

13. Hemp seeds: Nutritional value, associated bioactivities and the potential food applications in the Colombian context - PubMed

14. The potential of pumpkin seeds as a functional food ingredient: A review - ScienceDirect

15. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.) - PubMed

16. Effect of banana pulp dietary fibers on metabolic syndrome and gut microbiota diversity in high-fat diet mice - PubMed

17. Review of Functional and Pharmacological Activities of Berries - PMC

18. Berries: emerging impact on cardiovascular health - PMC

19. Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action - PMC

20. Cinnamon: Mystic powers of a minute ingredient - PMC

21. Cinnamon and health - PubMed

22. Turmeric Plus Black Pepper for the Improvement and Remission of Metabolic Syndrome: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial - ScienceDirect

23. The cholesterol-lowering effect of coconut flakes in humans with moderately raised serum cholesterol - PubMed

24. Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration - PMC

25. Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial - PubMed

26. Cocoa and Dark Chocolate Polyphenols: From Biology to Clinical Applications - PMC

27. Honey: its medicinal property and antibacterial activity - PMC

28. Dried Fruits: Bioactives, Effects on Gut Microbiota, and Possible Health Benefits-An Update - PubMed