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Quick and Healthy Breakfast Ideas. DIY Instant Oats.
When it comes to breakfast on a busy morning, sometimes five minutes of making porridge is just four minutes too many. The obvious answer is instant oats, but have you ever thought of making your own version of this supermarket staple? Us neither…until now.
What’s the Difference Between Instant Porridge and Regular Porridge?
Instant porridge is the kind that simply requires you to pour over boiling water (or hot milk) and wait.
Instant porridge is pre-cooked and dried, then rolled even thinner than the regular kind. This extra processing step means they can soak up hot water or milk super quickly. Often sold as a convenience food, these are the single-serve pots that you find at a premium price in the cereal aisle, or that you buy ready-prepared from large chain coffee shops. They tend to come with added milk powder, sweeteners, and flavourings.
Regular porridge oats, which are either rolled or steel-cut, require a bit more time on the stovetop or in the microwave to soften up and become all creamy and delicious. These just come in a bag, without any adulterations.
While both types have their perks, it’s the time-saving convenience of instant oats that often wins the morning rush hour. But, as with most convenience foods, that premium really does come at a price.
Are instant oats and quick oats the same?
Quick oats undergo more processing than traditional rolled oats, making them quicker to cook. They’re rolled thinner than regular oats but not as thin as instant oats. This means they soften up and cook faster than rolled oats, but they still retain a bit more of their texture and nuttiness compared to their instant counterparts.
Like regular oats, quick oats usually just come in a bag. They are designed for preparing your own porridge; just a bit more quickly.
Are Instant Oats Healthy?
Whilst there is nothing wrong with instant oats per se there are a few pitfalls to watch out for. Sometimes, but not always, they may have had some of their bran content removed so can contain less insoluble fibre. As processed convenience foods, they may also contain any number of additives, so it is always wise to check the label.
It is not the instantness which can make them unhealthy, it is more a case of what else goes in it.
Why Choose DIY Instant Oats?
Instant oats may be super convenient, but that is about where the benefits end. DIY instant oats, on the other hand, are a complete game changer. Frankly, we don’t know why we didn’t think of it sooner.
Cost-effective compared to store-bought options
With most instant oats you are paying for the pot. Compared to the price of a bag of oats, these things are crazy expensive. Even with the extra superfood additions, DIY instant oats provide far greater value for money.
Customizable to suit personal taste preferences
When you make your own, you are free to do as you please. Instant oats are pretty standard in their flavour options; none of them particularly enticing and nearly all of them super sweet. Golden syrup anyone?
Free from added preservatives and artificial flavours
And of course, you have full control over what you add. Think natural ingredients like dates, chia, and flax rather than sugar and flavourings.
The Basic DIY Instant Oats Recipe
Whilst you could, theoretically, prepare these with a large chopping knife, you will get far better results with a food processor. Not only will it be quicker and easier, but the resulting oats will be quicker to make and creamier to eat. The point is to make up a big batch so that you have a jar of instant oats ready in the cupboard.
As all the ingredients are dry, you don’t have to worry about shelf-life.
Key Ingredients
Oats
Unsurprisingly, oats are the main ingredient in our DIY instant oats. Feel free to use either standard rolled oats (or Jumbo) or quick cook oats. We don’t use overly processed oats. Instead, we break them down in the food processor to make them finer.
Milk Powder
Full-fat milk powder is ideal, but you could also choose a plant-based powder too. A whey-based protein powder would also work. You could add plant-based protein powder but it may not bring that creamy aspect you are looking for. Failing that, you can just leave it out.
Chia Seeds
Chia seeds are the magic ingredient in DIY instant oats. They are responsible for the thick creamy texture that happens so quickly.
Flax Powder
Flax also helps to create the porridge texture, by helping to speed up the process.
Dates
We use dates to add sweetness rather than sugar.
Dried Fruit
Dried fruit also brings sweetness, as well as textural contrast. You can choose whatever you like depending on your desired flavour profile.
Spices
Adding sweet spices to the mix brings the final flourish of flavour, as well as another element of sweetness. Cinnamon, cardamom, and vanilla powder all work especially well.
Recipe for DIY Instant Oats
This recipe is for our nutty apple and cinnamon porridge. You can switch out the fruit, nuts and spices as you wish.
Makes roughly 10 x 60g portions
2 cups oats
1 cup milk powder
1 cup chopped dates
1 cup dried apple slices
1/2 cup walnuts
1/2 cup almonds
1/4 cup chia seeds
1/2 cup ground flaxseed or LSA powder
1 tbsp cinnamon powder
1/4 tsp cardamom powder
1 tsp vanilla powder
- Place everything in a food processor and blitz until the oats are coarsely powdered.
- You will have a coarse powder, with larger pieces of nuts, fruit and dates.
- Store in an airtight jar and use as required.
To make your porridge, add 60g (roughly 4 tablespoons) of mix to a bowl. Pour enough boiling water over to cover. Leave to stand for 1 minute, or blast in the microwave for 30 seconds.
There’s no end to the variations you could make on this basic recipe. Experiment with different dried fruits, or even fruit powders, or maybe switch up the seeds you use.
Have you discovered our range of healthy cereals yet? Find out more about the benefits of a healthy breakfast.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Blog”.
See original article:- Quick and Healthy Breakfast Ideas. DIY Instant Oats.
quick and healthy breakfast ideas. diy instant oats.
Top Tips for Crafting the Perfect Overnight Oats
If you are looking for a nutritious, easy-to-prepare, yet still delicious breakfast option, then overnight oats could be just what you need. Packed with goodness, highly customizable, and incredibly convenient, overnight oats are the perfect solution for those busy mornings when you need a quick yet healthy start. Read on to uncover the secrets behind crafting your perfect bowl of morning oats.
Why Overnight Oats?
Overnight oats are a fantastic choice for several reasons.
Number one, they are super good for you. Rich in fibre and protein, they keep you satiated for a longer period, aiding in weight management and promoting digestive health. They’re also packed with essential vitamins and minerals that contribute to overall well-being.
Number two, they are gonna save you a ton of time. You simply mix the ingredients the night before, and by morning, you have a ready-to-eat, healthy breakfast waiting for you. This makes them an ideal option for those rushed, early mornings.
Number three, you can totally make it your own. Overnight oats are incredibly versatile; you can customize them to suit your taste preferences, dietary needs, or even the season. Whether you like them sweet, fruity, or nutty, there’s an overnight oats recipe out there for you.
Oh, and did we mention delicious?
What’s not to love.
The Basic Recipe
The basic recipe for overnight oats requires just a few key ingredients. At its core lies rolled oats, which are the foundation of this dish.
These organic rolled jumbo oats are ideal for making classic overnight oats.
Next is a liquid, usually milk or a dairy-free alternative like almond or soy milk, to soften the oats and create a creamy texture. A sweetener such as honey or maple syrup can be added for a dash of sweetness. Finally, a bit of yoghurt can be included for a tangy flavour and extra creaminess. These ingredients form the base of your overnight oats, to which you can add a variety of toppings and mix-ins for flavour and a nutritional boost.
So, in a nutshell, here’s what you do. Remember, this process starts the night before. The clue is in the name.
- Choose your container: First, select a container to make your overnight oats in. This could be a jar, a bowl, or a Tupperware container with a lid.
- Mix the base ingredients: Add 1/2 cup of rolled oats, 1/2 cup of your preferred liquid (milk or dairy-free alternative), and a scant pinch of salt into your container. Add your chosen sweetener as desired. If you like, mix in 1/4 cup of yoghurt as well. Give everything a good stir to combine.
- Add your mix-ins: This is where the fun begins. Feel free to add your favourite fruits, nuts, seeds, or spices. But don’t forget that the texture will change. Nuts, for instance, will lose some of their crunch. Grated apple will add liquid back into the oats. So think about not just the flavour, but the final textures that you want to achieve.
- Let it rest: Once all the ingredients are combined, cover your container, and place it in the fridge overnight. The oats will absorb the liquid, soften, and develop a beautiful, creamy texture all on their own.
- Enjoy: The next morning, give your oats a good stir and add a little extra liquid if needed. Top with more of your favourite fruity, nutty, seedy bits, and enjoy your healthy, filling breakfast.
The basic overnight oats recipe
For 1 serving
1/2 cup rolled oats
1/2 cup milk
a pinch of salt
Sweetener, as required (sugar, honey etc)
Fruit, nuts or seeds
- Combine, cover and place in the fridge overnight. That’s it!
All you need to remember is that the overnight oats ratio is equal parts of oats to milk. And that half a cup is an ample serving for one person. After that, it’s up to you how you make your overnight oats.
Getting Creative
Now’s the fun part. There is just no end to the possibilities of your bowl of overnight oats.
Here are a few healthy breakfast ideas to get you started.
Fruity overnight oats
Apple Cinnamon: Grated fresh apple, a dash of cinnamon, and a sprinkle of brown sugar. Top with chopped walnuts. Don’t be afraid to mix up your base either. Give our 5 grain porridge blend a go, instead of regular oats.
Tropical Delight: Mix in dried coconut shavings and chunks of pineapple. Finish with a topping of toasted coconut flakes and a splash of coconut milk.
Banana Nut Crunch: Add mashed banana and almond butter into your oats mix. Top with sliced bananas and crushed almonds.
Berries Galore: A medley of fresh or frozen berries like strawberries, blueberries, and raspberries. Add a dollop of Greek yoghurt on top.
Feeling something different?
Spiced Pumpkin: Mix in pumpkin puree and a sprinkle of pumpkin pie spice. Top with pecans and a drizzle of maple syrup.
Chocolate Lovers: Blend in cocoa powder and a dollop of nut butter. Top with dark chocolate chips, and for an added crunch, some granola.
Peanut Butter Jelly: Mix in a spoonful of peanut butter and a swirl of your favourite jam. Top it off with a sprinkle of crushed peanuts.
Or, you could go with a seasonal theme that not only suits your seasonal ingredients but your style of eating and mood too.
Seasonal overnight oats
Autumn Harvest: Try adding roasted pumpkin cubes, a dash of cinnamon, and a drizzle of honey to your oats. Top it off with crunchy pumpkin seeds.
Winter Warmer: Mix in stewed apples with a touch of vanilla and clove. Sprinkle over some toasted pecans for added warmth.
Spring Fling: Incorporate fresh strawberries and a dollop of light, creamy yoghurt. Finish with some chopped mint leaves for a refreshing touch.
Summer Zest: A combination of fresh blueberries, a swirl of lemon zest, and a sprinkle of chia seeds make a vibrant and tasty mix. Top it off with a spoonful of honey for a touch of sweetness.
Mix things up even further by experimenting with different grains and ready-made muesli mixes for your base.
Try this classic organic original bircher mix or our hinterland bircher muesli which is already packed with nuts and fruit.
Remember, these are just ideas to get you started. Feel free to experiment with what you have, what’s in season, and what you love!
Our Top Tips for the Perfect Overnight Oats
The right oats to use
Opt for old-fashioned rolled oats when making overnight oats, as they soak up the liquid well and offer a creamy, chewy texture, unlike instant oats which can become too mushy.
The ideal ratio of oats to liquid
The ideal ratio for overnight oats is typically 1:2, meaning that for every one part of oats, you should use two parts of liquid; this ensures your oats are well-soaked and achieve a creamy consistency without being overly soggy.
To sweeten or not to sweeten?
When it comes to sweetening your overnight oats, it’s entirely a matter of personal preference; you can choose to add natural sweeteners like honey or maple syrup or rely on the natural sweetness of your chosen fruits and toppings. Remember though that oats, and many milks especially dairy, have their own inherent sweetness too.
What is the ideal refrigeration time for overnight oats?
For the perfect texture and flavour, allow your overnight oats to refrigerate for at least 8 hours, but not more than 24 hours. This allows the oats to fully absorb the liquid and soften, creating a creamy and delicious breakfast treat. If left longer than 24 hours, the oats might become overly mushy. Always keep them covered to prevent your fridge flavours from mingling.
We think that overnight oats are a great choice for breakfast that is not just super convenient and time-saving, but versatile and nutritious too. The different combinations of oats, liquids, sweeteners, and toppings, mean you can make it your own without getting stuck in a rut. Whether you like your oats slightly chewy or creamier, sweet or fruity, there is tons of room for creativity. So why wait? Try making your own batch of overnight oats tonight! Who knows, you might discover your new favourite breakfast dish.
Our top tip? Making the perfect overnight oats is all about finding the right balance that works for you!
Have you discovered our full range of healthy cereals yet? Don’t forget, that if you still aren’t sure about what goes into a healthy breakfast, then check out this in-depth guide.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Cereal Manufacturers”.
See original article:- Top Tips for Crafting the Perfect Overnight Oats
Why Oats are Still the Backbone of a Healthy Cereal
What with keto, and the controversial avenin/gluten content debate, oats have begun to get as much bad press as wheat. Yet the truth is that its very low in gluten and unless you have clearly identified that avenin causes you problems, then you should strongly consider including oats as a regular part of your diet.
The Heart of a Healthy Cereal
At Opera Foods we take our breakfast pretty seriously. We spent a long time considering ‘what makes a healthy breakfast‘ and reached the conclusion that wholegrain cereal is the healthiest breakfast of them all.
So what does that mean? Certainly not all wholegrain cereals are equal. Staying away from the big commercial brands, especially those marketed towards children, is probably a good start. When choosing a healthy cereal, muesli, granola, and porridge, are at the top of most people’s lists.
Speciality blends (such as keto or Paleo ) aside, most of these breakfast cereals have one thing in common. And that is oats. If wholegrains are truly the heart of a healthy cereal, then oats are most definitely the backbone.
Oats in Granola
The entire point of granola is those crunchy, possibly even chewy, clusters. It is one of the things that sets granola apart from muesli. Btw, which side are you on? This may help; muesli vs granola.
We have lots of lovely oat based granola blends for you to try. As well as a few that aren’t.
Oats in Muesli
When Mr Bircher first created his restorative recipe, he didn’t reach for the buckwheat or the quinoa. He choose to base his easily digestible breakfast around the restorative power of oats.
Have you tried our premium muesli blends?
Oats in Porridge
Likewise, generations of Scots have started their day on a warming bowl of porridge oats, which are a staple ingredient in Scotland. Granted, this is largely because they grow really well there and traditional foods do tend to evolve through availability. Yet oats behave in a certain way when cooked in liquid that makes porridge so appealing. They have a certain creaminess, even when cooked in water, that is inherently easy to eat. A bowl of porridge at breakfast will certainly see you through to lunch, and possibly all the way though to dinner. It is just that good.
Our five grain porridge blend is based on organic jumbo oats.
The Health Benefits of Oats
Oats have a ton of beneficial properties and can be considered a true superfood. Which is why we recommend that you only eliminate them from your diet if the downsides outweigh the good.
In short, oats can…
- help lower cholesterol
- help control insulin secretion
- help lower anxiety
- prevent blood sugar spikes
- soothe your gut
- supercharge your skin
Which is quite a lot for an unassuming and often misunderstood little grain. So how do oats manage to provide all these benefits. What supercharges this super grain?
Beta – glucan; heart healthy fibre
Beta-glucan is a soluble fibre found in many grains, yet is particularly abundant in oats.
Soluble fibre dissolves in water to form a gel, unlike insoluble fibre that passes straight through. Although both are types of fibre, they actually have the opposite effect on the body. Together they provide powerful protection for your gut.
The mucus-like gel coats and lubricates the gut lining, slowing down digestion and keeping you fuller for longer. This, in turn slows down the absorption of sugar and helps to stabilise blood sugar levels as well as improve overall blood sugar regulation.
Beta-glucan has been shown to to drastically lower LDL (unhealthy) cholesterol levels, leading to a marked improvement in total cholesterol.
Essential mineral magnesium
Things rarely work in isolation, especially when it comes to health and nutrition. Oats are known to be one of the best foods for helping to control blood sugar levels. Not only does the beta glucan help with blood sugar regulation, but oats are also a rich source of magnesium that helps to regulate insulin secretion. A diabetic double whammy, if you like.
Gramine; nature’s sedative
Oats are a traditional remedy for insomnia, depression and anxiety. We now know that they contain the alkaloid gramine, that acts as a natural sedative.
Water loving polysaccharides
Oats are also well known for their skin softening properties, and again feature highly in traditional beauty remedies. Their excellent moisturising properties are down to the sugars that they contain, which attract and hold water to lubricate the skin.
Silica; skin care’s best kept secret
The mineral silica is involved in the making of collagen and elastin, which provides the structure for firm youthful looking skin. It is also found in hyaluronic acid (yes, that one) which helps to keep the skin matrix supple.
Tocotrienol; skin soothing vitamin E
Oats are very soothing for the skin. They contain a compound known as tocotrienol, which is actually a member of the vitamin E family. As well as its skin soothing properties, it is thought to offer some protection against UV damage too.
Zinc; for problem skin and hair
As if all of this were not enough, oats also contain zinc, which is helpful in controlling sebum production. Greasy hair and breakout skin are often caused by out of control sebum production, and zinc can certainly help with this.
So that’s the lowdown on why oats are such a valuable part of a healthy diet, unless of course you do have issues with avenin sensitivity. Oats are very low in Gluten. In the USA they allow it to be called Gluten Free. Including them in your diet may reap more rewards than excluding them so we believe it is well worth serious consideration.
As always, feel free to explore our range of premium healthy cereals, available to buy online in bulk today.
This article was reproduced on this site with permission from operafoods.com.au the “Australian Breakfast Cereal Manufacturers”.
See original article:- Why Oats are Still the Backbone of a Healthy Cereal