Oats are the all-rounder among cereals. Especially in recent years, oats have experienced a real boom – and rightly so! Oatmeal is becoming increasingly popular due to its healthy nutrients, fatty acids, and all the other benefits it provides.
Almost everyone is already familiar with the health benefits of oats. Nevertheless, it is a mystery to many how oats can be integrated naturally into their healthy breakfast. Probably because the flakes just seem so inconspicuous.
With this blog post, we want to show you how to incorporate oats into your healthy breakfast – so that you too can enjoy all the benefits of this inconspicuous superfood grain.
Oatmeal – the healthy superfood
Everyone has heard at least once that oatmeal and porridge are really healthy. However, only a few people really know why oats are considered a superfood.
Oats – full of unsaturated fats
Fat is an essential part of our diet and should therefore not be missing from any meal. In principle, a distinction can be made between unsaturated and saturated fatty acids. Healthy fats are basically unsaturated fatty acids.
However, this does not mean that saturated fatty acids in smaller amounts cannot also be healthy. Because saturated fatty acids function as messenger substances for our body. But unsaturated fatty acids are particularly healthy, especially when it comes to polyunsaturated fatty acids. However, the body cannot produce polyunsaturated fatty acids. Precisely for this reason, it is particularly important that we do not forget our food intake .
Omega-3 and omega-6 are particularly important fatty acids for our body. Oats contain these two important fatty acids! In addition, oats are probably the most important source of protein among cereals – with more than 13% protein content.
Proteins and oats – the perfect combination
Oats are rich in vegetable proteins. That's why we love them so much! So for people who want to consume their proteins predominantly through plant-based foods, oats are a really great source of protein. Vegetable proteins are often easier to tolerate, low in cholesterol and contain the healthier fatty acids.
Oats – a grain full of complex carbohydrates
Carbohydrates are a no-go for many people. Sugar is usually supplied in the form of simple sugar, which causes the blood sugar level to rise rapidly and only saturates you for a short time. Excessive consumption of simple carbohydrates can therefore lead to unwanted weight gain in the long term.
Nevertheless, carbohydrates are the main source of energy for the human body. So if you eat carbohydrates, you should rather resort to complex carbohydrates , which consist of multiple sugars . The molecular structure is longer for complex carbohydrates than for carbohydrates from single or double sugars and therefore has many positive effects on your body.
Complex carbohydrates keep your blood sugar levels more constant , keep you fuller for longer, and prevent cravings. So why not start your day right at breakfast with oats and complex carbohydrates that keep you full for a long time? This is how you ensure the right start to the day – and this is, as you know, particularly important.
Losing weight with oats
Oats are considered to be the ultimate weight loss aid . The oatmeal diet is considered by experts to be one of the best diets, as the many nutrients and ingredients prevent deficiency. For the oatmeal diet, you should eat about 250g of oats per day.
Thus, the diet promises that you can still lose weight without hunger. It is important that the total number of calories does not exceed a maximum of 1300 calories per day.
Slow carbs are the best carbs
As the name suggests, the slow carbs diet is based on the low carb diet. However, the Slow Carbs diet is not about giving up carbohydrates altogether , but only eating very high-quality carbohydrates . The trick with this diet is that your body then accesses fat reserves for energy.
Oats also fall under this category of slow carbs , because they also contain only the good and very healthy complex carbohydrates.
Oatmeal Breakfast Ideas
1. Porridge
The porridge is probably the most friendly form in which oatmeal is enjoyed today. There are also more and more types and shapes of flakes. The porridge is particularly suitable for breakfast. Not only because oats are generally very healthy, you should consider porridge for breakfast.
We already know from traditional Chinese medicine that warm food is very good for the body. And that also applies to porridge.
Porridge – the healthy breakfast based on oatmeal
The reason oatmeal is considered such a healthy breakfast is because it brings a variety of positive effects to your body and you.
The classic version of the oatmeal not only contains the superfood oatmeal and thus plenty of healthy nutrients, but also satiates you for a long time and keeps your immune system fit .
2. Muesli
Muesli is the classic breakfast option. Nutritious, easy to prepare and generally very tasty . What more could you ask for? Especially with the right cereals, you can sweeten your morning quite a bit – without having to eat sugar. 😉
3. Overnight Oats
Overnight oats are oatmeal soaked overnight . The basic overnight oats recipe consists of oatmeal (oats), milk or water and fresh fruit. This porridge is prepared in a glass and simply goes into the fridge overnight. Cold porridge, so to speak. Perfect for morning bums – all those who have little time in the morning and still want a healthy breakfast.
4. Biscuits and muffins
Cookies and muffins are likely to set alarm bells ringing for some people . Sugar, fat, chocolate – just to use a few keywords. But it's not quite like that, because there are also low-sugar and equally vegan options for muffins and cookies.
Recipe: Bircher Porridge biscuits
Ingredients
- 100 g Verival Bircher Porridge
- 40 g flour
- 50 ml milk or plant drink
- 50 g honey or agave syrup
- 1 pinch of salt
- 1 tsp vanilla sugar
- 1/2 teaspoon baking soda
- Choice of chocolate chips
Preparation
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Preheat the oven to 180 degrees.
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For the dough, mix all the ingredients together.
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Place the dough in small portions on a baking tray with baking paper.
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Bake the cookies for about 20 minutes.
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Let cool and enjoy.
Nutritional values
3 breakfast recipes with oats
But so that you can take a little inspiration with you, we'll give you a few delicious recipes right here. This is how your healthy breakfast with oats works:
Oat Hazelnut Biscuits
Ingredients
- 125 g soft butter
- 1/2 tsp vanilla sugar
- 100 g sugar
- 30 g honey
- 1/4 tsp salt
- 1/2 egg
- 60 g flour
- 1/2 teaspoon baking soda
- 50 g fine oatmeal
- 50 g ground hazelnuts
Preparation
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Preheat oven to 180 degrees.
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Stir the butter with the vanilla sugar.
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Mix in sugar, honey, salt and egg.
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Add flour, baking powder, oatmeal and hazelnuts as well.
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Mix everything well and distribute in small portions on baking paper.
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Bake the cookies for about 15 minutes.
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Allow the finished biscuits to cool.
Nutritional values
Oatmeal breakfast with strawberries – super TASTY!
Ingredients
- 40 g oatmeal
- 180 ml plant-based drink
- 15 g coconut flakes
- 100 g strawberries
Preparation
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First, take a bowl and add the oatmeal together with the plant drink.
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Then mix in the coconut flakes and mix everything together well.
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Then put the oatmeal breakfast in the fridge for about 3 hours or overnight.
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When the oatmeal has dissolved in the liquid, remove the bowl from the refrigerator.
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Next, puree a few strawberries and pour them over your overnight oats.
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Now you can refine the overnight oats with toppings of your choice. For example, you can use nuts, various seeds such as flaxseed, psyllium (psyllium husks) or chia seeds, and of course, fruit.
Nutritional values
Low calorie porridge with zucchini and oatmeal
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally with flavor)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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Grate the zucchini first. It's best to grate them directly into the pot.
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Then add the oatmeal and the protein powder.
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Next, add the water to the pot and another teaspoon of coconut flour. The coconut flour ensures that the porridge is nice and creamy and helps with binding.
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Now put your porridge on the stove and cook it for about 7 minutes on medium heat. Stir well from time to time.
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If your porridge is already creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge is ready without a lot of calories.
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Of course, you can now refine your porridge with toppings of your choice, such as fresh fruit, nuts or seeds.
Nutritional values
Oats always play a big role for us at Verival. Not only are our oats always locally grown , but we also attach great importance to sustainability when selecting the varieties. In our products such as the strawberry chia porridge, the local superfood is in good hands.
Our porridges are without added sugar – that means we do without unnecessary industrial sugar in our porridges and that makes them so healthy. They are also vegan, gluten-free and lactose-free. In addition, our porridge is rich in vegetable proteins! So if you are looking for healthy protein sources, you will find what you are looking for with our porridge.
Our Sport Protein Porridge cocoa banana is perfect for athletes. With our Sport Porridge, you already cover 20% of your daily protein needs. Thanks to gluten-free oat bran, sunflower protein, pumpkin seed protein, and flaxseed, you are well supplied with vegetable proteins.
