I’m a die-hard oatmeal eater. Really: I eat it nearly 365 days a year for breakfast. It may sound a little crazy, but it always seems to be the best way to start my day. The soluble fiber in oats may help slow digestion and the release of glucose into the bloodstream, which provides lasting energy. Plus, oats supply 4 grams of fiber per serving, along with phosphorous, magnesium and the B vitamin thiamine.
[See: Here’s What People Eat for Breakfast in 9 Other Countries.]
If I think back, my obsession with oatmeal probably began with my mother. She also has been eating it every day for breakfast as long as I can remember. When I was growing up, she also used to bread our chicken cutlets with oatmeal and wheat germ. Of course, back then, I wished my mom used regular breading like all the other moms. Who would have known that today I would be following in her footsteps? Not only do I use oats to bread chicken cutlets; I also use them to bread flounder and filet of sole. I simply ground the oats into a flour-like consistency and then mix in chia seeds instead of wheat germ. Spices vary depending on my mood.
Indeed, there are countless ways to eat oatmeal. Here are some others, courtesy of my nutritionist pals:
1. Pancakes
“People think of oats for breakfast in traditional oatmeal, but oats can also be the base of a protein-filled pancake. My favorite are spiced protein pancakes made with 2 tablespoons each of quick cooking oats, unflavored whey protein powder and applesauce. Combine that with 1 tablespoon ground flax, an egg white and a pinch of baking powder and cinnamon. The oats add a fiber boost that, along with the extra protein, helps keep you feeling full all morning long. ”
— Regan Jones, registered dietitian and founding editor at HealthyAperture.com
[See: High-Protein Breakfast Ideas.]
2. Meatballs and Meatloaf
“I always use rolled oats in place of breadcrumbs in meatballs and meatloaf. I add the oats to the recipe as is, but you can also grind them in a blender to a breadcrumb consistency. Oats are sodium-free, contain more fiber [than breadcrumbs] and have iron and protein. They’re also an intact whole grain, making them a healthier choice than white breadcrumbs. The oats help bind the meat mixture together just as well as breadcrumbs.”
— Michelle Dudash, registered dietitian nutritionist, Cordon Bleu-certified chef and author of “Clean Eating for Busy Families”
3. Savory Breakfast Bowl
“Most people cook their oats in water and then sweeten it with things like brown sugar. I prefer my oats cooked with milk and then turned into a savory bowl with things like grated Parmesan cheese, sauteed baby spinach and mushrooms, and a hard-boiled egg. We’re often so conditioned to eat sweetened oats when they’re just as great — if not better — savory.”
— Liz Weiss, registered dietitian nutritionist and host of “Liz’s Healthy Table” podcast and blog
4. One-Dish Casserole
“I love making savory baked oatmeal for an easy and balanced one-dish dinner that also makes for great lunch leftovers. I combine quick cooking or old-fashioned rolled oats with low-sodium stock, an egg, baking powder, sauteed vegetables, herbs, cheese and/or beans. Spread it in a baking dish and bake it in the oven for 30 to 40 minutes. It’s a twist on a frittata or casserole.”
— Jessica Levinson, registered dietitian nutritionist and founder of Small Bites by Jessica
5. Vegetable Fritter
“Just take 3 cups of any finely chopped veggies, 1/2 cup blended oats, 1 can pureed white beans and seasoning. Make them into small fritter-like patties and brown them in a pan with a little oil. This is an easy way to use veggies in your fridge before they spoil and get a dose of nutritious 100-percent whole-grain oats. It’s a simple way to get more taste, less waste.”
— Dawn Jackson Blatner, registered dietitian nutritionist and author of “The Superfood Swap”
6. Side Dish With Dried Fruit
“Most people think of oatmeal as a breakfast food, but oats (like barley and buckwheat) can be enjoyed any time of day. I like oatmeal in a sweet and savory side dish combined with dried fruit like cranberries, nuts and a variety of spices. Cranberries add fiber and antioxidants, and nuts provide heart-healthy fats and protein to keep you feeling full for longer. Seasonings and spices, such as oregano and parsley, provide antibacterial properties, and my favorite Turkish seasonings containing turmeric, cumin and coriander can fight inflammation.”
— Bonnie Taub-Dix, registered dietitian nutritionist, creator of BetterThanDieting.com and author of “Read it Before You Eat It”
7. Risotto
“I love to use steel-cut oats to make ris- oat-o! You make it just like you would regular risotto — saute the grain with onion or garlic in a little olive oil, then gradually stir in hot broth so it becomes tender and creamy. The risotto is also delicious with sauteed mushrooms, herbs and Parmesan cheese.”
— Ellie Krieger, registered dietitian nutritionist, award-winning cookbook author and host of “Ellie’s Real Good Food” on public television
8. Turkey Burgers
“If I’m having a cookout (or a “grill out/eat in” gathering) and plan to serve turkey burgers, I usually include oats in the lean mixture kind of like it’s meatloaf. For instance, I might gently combine a pound of ground lean organic turkey, 1/2 cup old-fashioned oats, a big handful of finely chopped fresh spinach, small grated onion, minced garlic clove, organic egg, a spoonful of Dijon or lemon zest, and salt and pepper to taste. The result is a bigger, more succulent turkey burger!”
— Jackie Newgent, culinary nutritionist and author of “The All-Natural Diabetes Cookbook”
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
9. Granola
“While there are loads of packaged granola options in stores, many of them have a lot of added sugar and just don’t come close to the taste of homemade granola. In my maple berry granola recipe, you combine instant oats, sliced almonds, unsweetened coconut, oil, salt, cinnamon and a little maple syrup. You simply spread it on a sheet pan and bake for about 15 minutes until golden brown. I’ll toss in a dried berry medley and it’s a delicious, totally healthy comfort food that makes your kitchen smells like warm cookies!”
— Patricia Bannan, registered dietitian nutritionist and author of “Eat Right When Time is Tight”
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9 Unusual Ways to Eat Oatmeal originally appeared on usnews.com
