Oats are a food derived from grains, so they are highly nutritious and ideal for daily consumption. In addition to their high nutritional value, they also promote better health and boost the immune system thanks to their antioxidant content. With so many benefits, processing versatile oats has become a trend in healthy lifestyles.
However, among the various types of oats available, rolled oats, also known as traditional oats, are the most commonly used due to their faster processing time and softer texture when cooked. Nevertheless, how to cook rolled oats properly?
What Are Rolled Oats?
Oats are a food derived from grains, so they are highly nutritious and ideal for daily consumption. In addition to their high nutritional value, they also promote better health and boost the immune system thanks to their antioxidant content. With so many benefits, processing versatile oats has become a trend in healthy lifestyles.
However, among the various types of oats available, rolled oats, also known as traditional oats, are the most commonly used due to their faster processing time and softer texture when cooked.
Are Rolled Oats Healthy?
Rolled oats, also known as old-fashioned oats, are whole oat groats that have been steamed and flattened with large rollers. The advantage of rolled oats is that they cook quickly without reducing the nutrients in the oats. Rolled oats also have a soft texture that can absorb liquid or dairy milk quickly without leaving a mushy texture. Therefore, they are ideal for use as a base ingredient in overnight oats and oatmeal, providing a soft texture. However, they are also suitable for processing into porridge, pancakes, oat-based cakes, and other dishes.
Can You Eat Rolled Oats Raw?
Rolled oats are a very healthy food because they are highly nutritious. They are packed with rich beta-glucan, high fibre, minerals, protein, and high carbohydrates. Traditional oats also have naturally low sugar content, enhancing the overall flavour without the need to add unhealthy refined sugar. Additionally, consuming rolled oats regularly will help you stay healthy and meet your nutritional needs. However, rolled oats are best suited as a breakfast food because they provide sufficient energy for a full day of activities. You can combine them with various ingredients and toppings, such as peanut butter, fresh fruits, and chia seeds.
How to Cook Rolled Oats
There are countless ways to enjoy rolled oats, which are very interesting to make at home because the cooking process is simple and easy! Here are some foods that use rolled oats as the main ingredient.
Easy overnight oats
Rolled oats are the best type of oats for making overnight oats because the process involves soaking the oats in liquid and leaving them in the refrigerator for about 6-8 hours. If you use other types of oats, such as steel-cut and quick oats, they will be slightly mushy and not as soft as rolled oats.
Additionally, the texture of rolled oats is ideal for fresh toppings, such as overnight oats with banana and chia seed overnight oats, among others. You can enhance the nutritional value of rolled oats by combining them with healthy ingredients, so other ingredients should be considered when making overnight oats.
Classic creamy porridge
For a warming diet food option, classic rolled oatmeal with a creamy texture is the best solution. This warming breakfast is perfect for cold mornings and can be adapted to suit various dietary needs. It has a soothing taste, is filling, and is rich in nutrients without causing a sudden drop in blood sugar. For added protein, mix in peanut butter or yogurt.
Homemade oat milk
You can also use old-fashioned oats as oat milk. Homemade oat milk can be used in a variety of drinks and foods, making it a versatile option. You’ll get creamy oat milk with no seed oils, gums, or preservatives. For maximum flavour, you can add salt, vanilla, or cinnamon without refined sugar to make the oat milk healthier.
Banana & oat pancakes
Banana and oat pancakes are a dessert that many people love because they taste good and are a perfect breakfast meal. By using rolled oats, banana oat pancakes become healthier and more nutritious. Moreover, the advantage of rolled oat pancakes is that you don’t need to use sugar because they already have a sweet taste. So, banana oat pancakes can be a low-calorie and healthy homemade dessert for people on a diet.
Peanut butter oatmeal cookies
Peanut butter oatmeal cookies are high in protein and have a chewy texture when eaten. They are perfect as a post-gym snack or a healthy dessert to maintain a healthy lifestyle. For added nutrition, consider adding chia seeds or almond butter for extra fibre and to enhance the overall flavour.
Frequently Asked Questions
How much time do rolled oats take to cook?
Rolled oats typically take 5–10 minutes to cook on the stove, depending on how creamy or firm you like your porridge. Microwave versions can be ready in 3 minutes. For overnight oats, no cooking is required because they can be soaked in your liquid of choice for 6–8 hours. If you’re making baked oats or oat-based cookies, the cooking time will vary depending on the recipe. Always check for texture, as rolled oats should soften while still retaining a slight bite. Their quick cooking time makes them ideal for daily meal prep.
What is the ratio of rolled oats to water?
A good starting ratio is 1:2, which means that there is 1 part oats to 2 parts liquid (water, milk, or a mix of both). For thicker oats, reduce the liquid slightly. For creamier results, use full-fat coconut milk or a blend of milk and water. When making overnight oats, a 1:1 ratio often works best, as they don’t absorb as much liquid. Keep in mind that rolled oats absorb liquid as they rest, so if they seem runny at first, give them a few more minutes or a gentle simmer.
Can you toast rolled oats?
Yes, toasting rolled oats enhances their nutty flavour and adds a delicious crunch. Spread them on a dry pan or baking tray and toast over medium heat for 5–10 minutes until they turn golden. Use them in granola, as a crunchy topping for yoghurt, or to add depth to baking. Toasting also helps reduce the raw taste if you’re using them in smoothies or muesli. Just keep an eye on them, and oats can burn quickly if left unattended.
Conclusion
Rolled oats are a staple worth celebrating because they’re versatile, affordable, and packed with nutrition. You can create many variations of healthy food options using rolled oats. By learning how to cook rolled oats, you open the door to endless healthy meals that nourish your body and support your day.
However, you can easily find overnight oats at Oats My Goodness with many variations of flavour that are free from wheat, rye and barley, vegan-friendly, high in protein and fibre, and contain no nasties. One humble ingredient, so many possibilities!
