Your Next Oat-Standing Brunch Party or Re-Inventing Oatmeal
I am happy to return home from traveling and get back to my routine. While visiting a new place is exciting, my digestion always takes a toll.
But I have got a solution.
For the next few days, I will focus on high-fiber foods, drinking water, and getting back to movement.
My favorite fiber food, you may guess it right, is oatmeal.
Many will be surprised that I grew up a very picky eater. I refused to eat mushy foods with little flavor, including my cultural foods like cabbage soups.
With time I have grown to love healthful food because of how it makes me feel.
Isn't that the goal of waking up refreshed, energized throughout the day, and feeling good in your body?!
Food has that power!
I want to share an idea of simple and healthful ingredients such as oats and make it into delicious, filling, and fun breakfast and brunch dishes.
Oats have been to have several health benefits by, preventing heart disease and diabetes, aiding in weight control, and digestive health. It contains soluble fiber, beta-glucan, that helps slow digestion, increase satiety, and suppress appetite.
Whole oats also contain antioxidants that reduce the damaging effects of chronic inflammation.
Oats are sometimes used to soothe inflammatory skin conditions such as eczema and are a popular ingredient in facial masks.
All states above would easily qualify oats as a "superfood."
Side note: "superfood" term is often used as a marketing strategy for expensive green powders and juices. All fruits, vegetables, and grains are "superfoods," but they won't make much money for food manufacturers.
Time-oat!
If you ever host brunch parties, I highly suggest adding this recipe into rotations between classic cinnamon rolls, pancakes, and avocado toasts. It will require less time and effort; you can also include the entire family or friends in the preparation.
Which oats to choose?
Whole Oat Groats. This is the oat grain in its most whole, intact form, except for the hull. This oast takes the longest to cook – anywhere from 30-45 minutes. The texture of oat groats is similar to rice or barley and is great in savory applications, such as grain-based salad.
Steel-Cut / Irish Oats. Steel-cut oats are exactly as the name implies: steel-cut. They are produced by chopping the whole oat groat into 2-4 pieces with a steel blade. It has a chewier texture than the whole oat groat and also takes between 20-30 minutes to cook. Don't attempt to use it in the microwave unless they are pre-soaked in hot water for at least 1hr.
Rolled / Old-Fashioned Oats. This is one of the most popular forms of oats because of its versatility. The oats are steamed first and then rolled flat into a variety of thicknesses (thicker ones have a chewer texture). Rolled oats can be used in various applications, including stovetop oatmeal, overnight oats, pancakes, baked goods, muesli, granola, granola bars, energy bites, or smoothies. Rolled oats are best cooked on the stovetop and typically take 5-10 minutes to cook.
Quick Oats is a variation of rolled oats but rolled into thinner pieces, therefore, a shorter cooking time. Quick oats cook in 1-3 minutes in the microwave and are great for quick breakfasts, as well as baked goods, overnight oats, smoothies, granola, energy bites, and pancakes. Quick oats usually have a mushier texture, so keep this in mind.
Instant oats are the most processed version of rolled oats. After steaming and rolling, they are often pre-cooked, dried, and chopped into smaller pieces. Instant oats cook the quickest and only need a soak in hot water or a quick zap in the microwave to be ready for consumption. Instant oats are often found in processed foods, so they are sometimes packaged with unnecessary additives and sugars. When purchasing instant oats, look for nutrition labels that only contain one ingredient: oats.
This list is structured based on the decrease in nutritional value. Whole oats grains win the day, but it is not so good for porridge. Therefore, I recommend focusing on steel cut or old fashions, or even a mixture of both for breakfast foods. Both of them are higher in fiber but also in protein, vitamins, and minerals. The last two from the list are great for baking when you don't have to worry about nutritional value at all. Enjoy the oatmeal cookies for pleasure, not for fiber.
So here is how to perfect your next OAT-rageous brunch party
Mix old-fashioned oats, water, and a pinch of salt.
Bring to a boil, reduce heat to a minimum, and cook until it looks mushy but with a bit of bite to it.
Add 1 tbsp of butter.
Topping stations to make anyone happy (don't go overboard, but offer savory and sweet options):
Cheddar cheese (make it spicy by adding some jalapeño).
Sautéed mushrooms, or sautéed carrots and peas
Garlic chile oil. Some of my favorite ones are Gloria's Shito, Hot Garlic by Mama Teav's, Chile Morita salsa with peanuts by Taco Maria.
Fried eggs, soft-boiled eggs, or hard-boiled eggs.
Cooked breakfast sausage, chopped bacon bits like this this one.
Avocado. I live in Cali; that's a must.
Don't forget sriracha on the table.
Plain greek yogurt.
Fruits and berries of your choice.
Honey, cinnamon, jam, chocolate chips.
Nuts and maybe even dry fruits, such as raisins
Nuts toasted, flavored, and unflavored.
Ask your family to help chop fruits or bring some of their favorite toppings. Cooking together nurtures the soul, while oatmeal takes care of your health.
In solidarity of wellness,
Your dietitian, Anna.
That picture of the oatmeal with the egg, hot sauce and crispy onions looks AMAZING!