What we choose to eat first thing in the morning can have a massive impact on the rest of our day. If we go for protein rich eggs or slow release carbs like porridge oats, we will feel ready to take on the day. However, if instead we opt for a sugar laden cereal, it is highly likely that we will soon find ourselves raiding the biscuit tin in a bid for a quick fix of energy. Whichever category you fall into, there is no mistaking the fact that breakfast is the most important meal of the day, after all it is the meal that ‘breaks the fast’ and so what you choose to break that fast with is actually really important. In this article, I will share 5 ways you can eat porridge oats as a healthy morning staple.
Why You Should Eat Porridge Oats?
One of the great things about oats is that they are a slow release carbohydrate. This means that it takes more time for your body to digest them and so energy is released more slowly and more evenly. In addition, they don’t cause any blood sugar spikes. This makes them a great breakfast choice if you need to fuel up before any morning exercise or if you know you have a particularly busy morning coming up.
Nutritionally speaking, oats are a fantastic source of fibre and protein. Also, they contain high levels of thiamine (vitamin B1) which helps to turn food into energy and is good for the body’s nervous system, as well as many other important vitamins and minerals.
Now that you now the reasons why you should eat porridge oats, I will now share 5 ways you should eat porridge oats.
Smoothies
You can pretty much put anything in a smoothie. But if you want it to be healthy and to keep you going through the morning, you might want to think about throwing in a handful of oats to bulk it up. As long as you have a decent blender the oats will grind down so that you barely know they are there. However, if you prefer you can use oatmeal which has a smoother consistency.
A good smoothie base comprises banana, natural yogurt, porridge oats and milk of your choice. If you are looking for some inspirations, below are some ideas:
- Tropical – Fresh or frozen mango, pineapple and papaya.
- Choco Nut – Coconut milk, cacao powder and a good-sized spoonful of your favourite nut butter.
- Cherry Bakewell – Almond milk and frozen cherries.
- Eat Your Greens – Frozen Spinach, kiwi, and vanilla protein powder.
Smoothies are a great to have on the go or for that post gym fuel up.
Breakfast Muffins
Who said you couldn’t have cake for breakfast? Maybe a whopping great slice of chocolate fudge cake isn’t exactly going to set you on the right track for the day, but how about some oaty breakfast muffins.
The interesting thing is that you can make these in advance and most recipes usually make 12 muffins. So, that is a good amount of breakfasts sorted for you and the family. However, try to keep the sugar content down by switching out refined white sugar and replacing it with honey, coconut sugar, dried fruit or mashed banana. The oats can be added as part of the muffin mix, or they can be sprinkled on top to give the muffin a bit more crunch.
Overnight Oats
Overnight oats are literally the easiest thing you can make with porridge oats. This is because you basically just mix a load of ingredients together and then bung it in the fridge overnight. You can achieve this by using 1 part oats, 1 part milk, and 1 part yogurt. Pour these three ingredients into a container and then decide the flavours you want to go with it.
Here are some suggestions to get you going:
- PBJ – Mix in a spoonful of peanut butter (or your other favourite nut butter) and then layer up with slices of fresh strawberries or some homemade strawberry chia jam.
- Banoffee – Drizzle some maple syrup in with the oats, milk and yogurt and then layer up with mashed banana and top with extra slices of banana.
- Mocha – Add a teaspoon of cacao powder and 1/2 a teaspoon of espresso powder to the oat mixture, then top with grated dark chocolate.
Whether you want to eat on the go or enjoy at home, this is a luxury breakfast that requires absolutely minimal effort.
Flapjacks
Flapjacks are tasty, versatile, and you can eat them on the go. In addition, they are easy to make. The beauty of flapjacks is that you can make then in advance and unless you have got a couple of hungry snack stealing kids living with you, just one batch will sort you out for breakfasts for the week. This is perfect if you love the snooze button or ideal if you are always in a hurry in the morning. So, this week, grab a flapjack and a flask of coffee and that is your breakfast sorted.
Pancakes
Pancakes are not necessarily the healthiest option especially when drizzled with golden syrup or lathered in chocolate spread. However, they are definitely more of a weekend treat than a quick and easy week day breakfast. You can make pancakes healthier by replacing the flour with oats and the sugar with mashed over ripe bananas. Cook up a big batch on a weekend and then freeze any leftovers. You can either defrost them the night before you want them, or pop them in the toaster or the microwave for a little bit.
To enjoy it, you can serve it with a big dollop of natural yogurt and berries. However, if you fancy something a little bit more savoury, leave out the mashed banana in the pancake mix and try topping with smashed avocado and a poached egg, smoked salmon and cream cheese, or bacon and maple syrup.
As you can see, there is more to oats than a simple bowl of porridge. And when breakfast looks this tasty, there is really no reason to skip it.
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