Oats & Overnight Oats
oats and overnight oats

Oats & Overnight Oats

Oats (Avena sativa) nutrient-rich, simple to make, easy to store, and delicious!

Starchy (resistant starch) important source of energy

Eating Oats Benefits

Oat benefits reducing the risk of coronary artery disease, lowering levels of cholesterol, lowering blood pressure, Diabetes,  and lower risk of colorectal cancer.​​

Oats contain a number of minerals, vitamins, and antioxidants.

Oats offer prebiotic fiber which is so very important for gut health.

Dietary fiber — Rich fiber called beta-glucan. Help lower levels of bad cholesterol daily recommended intake below for one cup (80g) oats:

51% Thiamine
8% Riboflavin
5% Niacin
6% Vitamin B6
14% Folate
13% Pantothenic Acid

26% Iron
44% Magnesium
52% Phosphorus
12% Potassium
26% Zinc
31% Copper
246% Manganese

Different Types of Oats

Whole Oat Groats:  Whole intact just hull has been removed
Cooking – 30-45 minutes long cooking

Steel Cut / Irish Oats: Steel blade cuts whole oat groat into 2-4 pieces.
Cooking – Longer cooking 20-30 minutes

Scottish Oats: Stone ground whole oat groat,  makes amazing porridge.
Cooking – 10 minutes stovetop cooking or microwave

Rolled / Old-Fashioned Oats: Steamed oat groat, which are then rolled flat between steel rollers.
Cooking – 5-10 minutes stoveto

Quick Oats: Variation of rolled oats
Cooking – 1-3 minutes in the microwave

Instant Oats: Most processed version of oats.
Cooking – Quickest need to just soak in hot water or a short time in a microwave 

Oats and Gluten

Gluten describes a prolamin fraction protein that affects those with Coeliac disease and gluten-sensitivity.

Oats contain avenin, which is a type of protein similar to gluten.
Wheat – Gliadin 
Barley – Hordein 
Rye – Secalin 
Oats – Avenin

Cross-contamination is why oats need to be purchased as “gluten free” so not contaminated with wheat, rye, and barley.

Knowing this information is essential if you follow a gluten free diet.

Cooking Oats or Overnight Oats Breakfast

There are two simple ways to eat porridge oats for breakfast. Cooking warm porridge oats in the morning or cold over night oats.

Cooking Old Fashioned Porridge Oats – 60g oats – 400g water or milk. I add boiling water and let it sit for a while before cooking.

Basic Overnight Oats – 60g oats – 240ml water or milk

Overnight Oats Summer Berries

Overnight Oats Summer Berries

60g Organic Gluten Free Oats
Organic Chai Seeds
Frozen summer Berries
240ml Pea and Oat Milk
Vanilla Essence
Maple Syrup ( sweetness if required) or optional 1 table spoon of Biscoff
Topped with a sprinkle of a blend of sunflower, pumpkins seeds, brown flaxseeds and light flaxseeds

Snickers Overnight Oats

Snickers Overnight Oats

60g Organic Gluten Free Oats
Organic Chai Seeds
I dessert spoon Peanut Butter (Palm oil free)
1 dessert spoon Cocoa Powder
Maple Syrup (sweetness if required)
Frozen Raspberries
Topped with a sprinkle of a blend of sunflower, pumpkins seeds, brown flaxseeds and light flaxseeds

Oats / Avena Sativa Research

Louise Burton-Payne

Passionate about feeding my body a plant-based vegan food to benefit my health, save the planet and protect animals.

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