Fit Food Focus: Oats

Fit food focus is inspired by healthy ingredients that could use a fresh look. There’s no denying that oats and oatmeal fit the bill!

Did you know that January is National Oatmeal Month?

Even though 75% of Americans have at least one container of Quakers finest in their cupboard, I’m willing to bet most people have a hard time thinking beyond stirring up a pot of boring porridge breakfast. But this high fiber, heart-healthy grain deserves a spotlight. At just 15 cents a serving, whole oats have an incredibly valuable spot in a fit foodie’s pantry.

Player Stats

In a 100 gram (3.5 ounce) serving of oats you get:

• 389 calories
• 16.9 grams of protein
• 0 grams of sugar
• 10.6 grams of fiber
• A variety of minerals from manganese, phosphorous and magnesium to B1, iron and zinc.

3 Major Benefits of Oats

When buying oats, the least processed the better when it comes to health benefits. Yes, you have to cook them a bit longer, but the nutrient density of steel cut and whole oats far outweighs the wait.

Oats Can Lower Your Cholesterol

Oats have more insoluble fiber than most other whole grains. One form of soluble fiber called beta glucan, is known to lower cholesterol levels (especially LDL – bad cholesterol), and reduce blood sugar levels after a carb-rich meal. Oats are 2.3-8.5% beta glucan.

Lower cholesterol levels help to reduce your risk of heart disease, the leading cause of death worldwide.

They May Lower Blood Pressure

Oats contain powerful antioxidants and polyphenols (natural compounds found in plant foods), with major health benefits. Avenanthramides specifically are a type of antioxidant almost exclusively found in oats. Studies show avenanthramides increase the production of nitric oxide, a gas molecule that helps dilate blood vessels and improve blood flow.

They’ll Keep You Fuller, Longer

Oats contain both soluble and insoluble fiber. These fibers work together to slow digestion and keep you feeling full. That sense of fullness and satiating reduces your appetite so for long-term weight loss and maintenance, oats are a fantastic choice.

Oatmeal Kitchen Must-Haves

To get started, these staple kitchen items make oatmeal recipes so much easier to create.

• Slow cooker
• Instant Pot
• Wooden spoons
• Measuring cups
• Measuring spoons
• Medium sauce pan
• *Spurtle – a traditional Scottish stick used to stir oats (maybe not necessary, but it does make a difference!)

Recipe Roundup

I’m all for tradition and a big bowl of hot oatmeal with sliced bananas and real, Vermont maple syrup is delicious enough to do the trick for me. But oatmeal recipes go far beyond a sweet bowl of tasty in the morning. Here’s a roundup of some creative takes on this simple ingredient.

Traditional Healthy Morning Oats

Servings: 1

Ingredients
1/2 cup rolled oats
¾-1 cup water or unsweetened almond milk
1/4 teaspoon vanilla extract (optional)
pinch of salt

Instructions
Combine all ingredients into a small saucepan and turn heat to medium/high.
Bring to a boil. Then, turn heat down to low/medium and continually stir for around 3-5 minutes as the oatmeal cooks and thickens.
Once oatmeal is at desired consistency, remove from heat and serve immediately.

Stove Top Recipes

No fancy equipment required.

• Strawberries and Cream Oatmeal  by Apple of My Eye
• Apple Steel Cut Oatmeal by Cookie and Kate
• Hot Chocolate Banana Nut Oatmeal by The Food Network

Baked Recipes

Baked oatmeal is a great, make-ahead breakfast option for a crowd (or a busy week).

• Baked Cinnamon Roll Oats by Eat with Clarity
• Savory Baked Oatmeal with Bacon, Mushrooms and Caramelized Onions by Savory Simple
• Mixed Berry 1-Bowl Baked Oatmeal by Sally’s Baking Addiction

Overnight Oats

An easy, healthy meal prep option!

• Pumpkin Pie Overnight Oatmeal by Ambitious Kitchen
• Mocha Overnight Oats by Cozy Peach Kitchen
• Maple French Toast Overnight Oats by Fit Foodie Finds

And last but not least: Dessert!

No Bake Peanut Butter Bites!

On another note, I’m looking to do a bit more experimentation in the kitchen in 2020 so I’m looking for suggestions! What kind of recipes are YOU looking for? What kind of healthy eating suggestions, tools and help can I offer to make your life easier? Drop a comment below!