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Cooking with Oats: Benefits and How-To

Oats are one of the simplest, most versatile and inexpensive ways to get your fill of whole grains.

What are they?

Oats are a whole grain primarily grown in cool-temperate climates; more than half of the world’s growth occurs in the northern hemisphere. Oats are typically grown in the summer or autumn months; after the oat seeds are planted, they stay dormant throughout the winter and harvesting usually takes place mid-summer. Farmers use a machine called a combine to harvest the oats, which separates the stem of the plant from the oats. Thus, oats are milled and husked and prepared for consumption.

What are the potential health benefits?

In 1997, the United States Food and Drug Administration (FDA) approved a health claim for Beta-glucan, a type of soluble fiber in oats, was found to reduce blood cholesterol levels and risk of heart disease. A growing body of research continues to support that oats may decrease the risk of type 2 diabetes and provide fiber, helping to slow the spike of sugar in the blood.

How do you cook with them?

Oats are extremely versatile and delicious—they can take on any flavor and can be used in many different forms. As a gluten-free* whole grain, you can use them in a variety of dishes ranging from meatloaf to power bites, breakfast bars, granola, pancakes and even savory oats. My favorite and most unique way to eat oats is my savory “time-crunch” oatmeal recipe. I use a ½ cup of oatmeal, cheddar cheese, bacon bits, scallions and one sunny-side-up egg with a pinch of salt and pepper. Sometimes I’ll mix in riced cauliflower to sneak in another vegetable.

*Some oats are processed in facilities with gluten. Please ensure to check the label if avoiding gluten.

A few tips and tricks:

1. Add chia seeds for thicker oats with a little more texture.

2. Toast your oatmeal in a little bit of butter before adding liquid. Toasting the oats adds a nutty flavor. 

3. It can help to slightly undercook oats. They will continue to absorb moisture and thicken so that by the time they’re cool enough to eat, the oats will be at the right consistency.