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Super Food Oats : Easy Oats Recipes for Nutrition Packed Breakfast!

Updated on April 3, 2017
ChitrangadaSharan profile image

Chitrangada has nutrition in mind when cooking for her family.Making nutritious food delicious is a skill she has perfected over the years.

Super Food: Oats for a healthy heart
Super Food: Oats for a healthy heart | Source

Oats: The Healthy Option For Weight Management!

© Chitrangada Sharan

All Rights Reserved.


  • Recently one of my older relative developed Heart disease and was advised by the Doctor to review and make changes in his Diet. He was asked to include more of healthy foods in his diet and of course walking and low impact exercises.
  • As we age we must be very careful about what we eat. Because with age we are more vulnerable to diseases such as high blood pressure, Diabetes, Cholesterol, low in energy and stamina, slower metabolism and so on.
  • One of the perfect food as advised by the nutritionists in this regard happens to be 'Oats'.
  • Oats have also been categorized as one of the World's healthiest foods.
  • When eaten it forms a gel and delays emptying of the stomach, which makes one feel fuller for a long time.
  • Coronary heart disease is a major killer in the world and the figures are increasing day by day.
  • Therefore it is important to watch what we eat. Including healthy food in our diet can lead to prevention from such diseases.

Useful information!

  • As per dietary guidelines by health experts, Oats as part of a diet, may reduce the risk of heart disease, as it contains soluble fibre and is low in saturated fat.

  • Low sodium diets may reduce the risk of high blood pressure, a possible cause of many diseases.

Why Eat Oats?

1. To Manage Cholesterol Levels:

Oats contain beta-glucan, which food and dietary experts have found to lower blood cholesterol. The soluble fiber in Oats and Oats recipes can help bring down the bad cholesterol, LDL levels down. High Cholesterol can lead to plaque or blockages in blood vessels and thus lead to heart disease.

2. To Keep Blood Pressure Level Healthy:

Oats have low salt levels. Eating too much of salt can lead to high Blood Pressure levels, which in turn is not healthy for heart health. To keep blood pressure normal, we should limit salt intake in our daily diet and choose foods low in salt, such as Oats.

3. To Manage Our Weight:

Since Oats is rich in fiber, it keeps you full for a prolonged period. As such you are able to avoid unhealthy foods and binge eating habits. This in turn helps you in weight management.

4. To Have Nutritional Benefits:

Whole grain Oats are filling, full of energy, carbohydrates, proteins, fiber, Iron and Vitamin B. Most appropriate for a perfect breakfast to carry you through the day.

Oats with low fat milk and fruits
Oats with low fat milk and fruits | Source
Oats Cookies
Oats Cookies | Source
Oats Upma
Oats Upma | Source

Healthy Recipes With Oats:

1. Oats With Milk Or Curd:

This is the most common way of taking Oats in breakfast.

30 gms. of Oats(half cup) in 250 ml.( 1 glass approx.) of low fat milk combined together. Boil or Microwave for two to three minutes and its ready to eat.

You can add fresh fruit pieces or nuts if you like.

Some people can not digest milk. In that case Oats can be cooked in water, cooled and then combined with curd or yogurt.

2. Oats as Smoothies:


Cook Oats with low fat milk or water for two to three minutes. Cool and blend with fruit chunks of your choice. Add ice or sugar if you like

Mangoes, Papaya, Pineapple, Strawberries, Bananas go very well in Oats smoothies. You can also combine two or three variety of fruits.

3. Oats Cookies and Cakes:


Make your cookies and cakes the usual way but combine the goodness of Oats in the batter of cakes or the mixture of cookies. They mix evenly and are perfect for those who do not like its taste, if taken as an individual food.

4. Oats Upma:

Upma is an Indian snack recipe, which is good in taste and nutrition but low in fat. Usually it is prepared with Semolina(Rawa/ Suji) or Flattened rice or Beaten rice (Chidwa/ Poha).


For one serving, you will need:

30 gm. Oats; 1 medium sized onion roughly sliced; 1 tsp. cooking oil; few curry leaves; 1/2 tsp. finely chopped ginger; 1/2 tsp. finely cut green chili; 1/2 tsp. mustard seeds; salt to taste

Easy and quick cooking method:

Heat oil, add curry leaves, chili, mustard seeds. When it crackles add ginger and onion. Let them cook till it changes color to light pink. Add Oats and salt. Cook for 3 to 5 minutes and sprinkle about half cup water. Stir continuously till oats are cooked.its ready to eat. Decorate with green coriander leaves.

5. Oats in Chapatis, Dosas or Pancakes:

You can also combine Oats in your day today cooking when making dough for Chapatis, Pancakes, Dosas, Pakoras and other foods.

You can combine Oats in Lentils or Daal as well.

6. Oats Buttermilk:

Roast half cup Oats for 5 minutes. Cool and grind.

Soak the Oats in 3/4 cup hot water for 2 to 3 minutes.

Blend Coriander or Mint leaves, about 1/4 cup, 1/2 teaspoonful grated ginger, 1/2 teaspoonful roasted jeera or cumin seed powder, 1/2 teaspoonful sugar, black salt (a pinch or as per taste) and 1 cup low fat curd or yogurt.

Blend smoothly in a mixer.

Add crushed ice, if you like.

Garnish with mint leaves and serve.

How do you like to take Oats in your diet?

See results

To Sum up:

  • To lead a happy life, we must be healthy. It is important to take care of our diet to avoid chronic health problems, such as high blood pressure, diabetes, obesity etc. All these further can lead to heart disease.
  • Along with quality, quantity is equally important. Healthy nutritious food in correct portions, along with long walks, exercises or Yoga leads to sound health.
  • Having Oats in your breakfast is an ideal way to start your day.
  • With a little imagination, you can create as many recipes as you can.
  • Oats are quick to cook food and Microwaveable too, which is a boon for today' s busy lifestyle.

© Chitrangada Sharan 13th August 2014

All Rights Reserved.

PROTECTED: PLEASE DO NOT COPY!

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Harvesting Oat crop, source: You tube

Oats recipe Idli, source: You tube

© 2014 Chitrangada Sharan

Do you include Oats in your daily diet? Please share how, in the comments section.

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    • word55 profile image

      Word 2 years ago from Chicago

      Hi ChitrangadaSharan, Oats are in my diet daily. That's one reason why I no longer take cholesterol meds. I eat a variety of oat dishes but oatmeal will suffice as a wonderful morning meal if no other style is used. I feel like new. Shorter hours of rest gives me longer time and energy to enjoy the day. Thank you so much. This is a great hub and voted up!

    • Ericdierker profile image

      Eric Dierker 2 years ago from Spring Valley, CA. U.S.A.

      Well done and very interesting. I will increase my oats intake, thank you.

    • billybuc profile image

      Bill Holland 2 years ago from Olympia, WA

      Wonderful heath tips my friend, and we do eat oats here at our home.

    • Athlyn Green profile image

      Athlyn Green 2 years ago from West Kootenays

      I like oatcakes and use oat flour.

    • Suzanne Day profile image

      Suzanne Day 2 years ago from Melbourne, Victoria, Australia

      Sounds like oats are a must have - because as I get older, I feel hungrier, hence the overeating! I like the look of the Upma, might give it a try. Voted useful!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you word55, for your kind visit and comments!

      It is so nice that you take good care of your Diet. We can certainly see the difference gradually, by making healthy changes in our diet.

      Thanks for appreciation and voting up!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Ericdierker, for your kind visit and appreciation!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks billybuc, for visiting and appreciating the hub!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Athlyn Green, for your kind visit and comments!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks Suzanne, for your kind visit and comments!

      Yes, Oats definitely controls hunger pangs and has many other nutritional benefits which is required by our body as we age.

      Thanks for voting up!

    • Nell Rose profile image

      Nell Rose 2 years ago from England

      Great hub Chitrangada, yes oats are really good for your health, I tend to eat them every day for breakfast, nell

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Nell!

      Its always a pleasure to have your comments! Glad you liked the hub!

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      my dad started to have oats when he had high blood pressure.

    • teaches12345 profile image

      Dianna Mendez 2 years ago

      I believe it to be one of nature's perfect foods. I eat a bowl often for the health benefits you list but also because I grew up with it as breakfast food. Great memories are worth keeping!

    • Kaili Bisson profile image

      Kaili Bisson 2 years ago from Canada

      Wonderful hub. I eat more oats in winter; nothing like a bowl of hot oatmeal with fruit and a splash of milk or cream to start the day.

    • DDE profile image

      Devika Primić 2 years ago from Dubrovnik, Croatia

      A helpful health tip and an informative hub on oats. I like on oats on certain days and did not know most of what you have mentioned here.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you peachpurple, for your visit and comments!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you teaches12345, for your visit and positive comments!

      You are right, this is one of Nature's perfect foods. Thanks!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Kaili Bisson, for your kind visit and valuable comments!

      Good to know that you include the healthy Oats in your diet. I do the same.

      Thanks and have a good day!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Devika, for stopping by!

      Its always a pleasure to have your comments and support. Glad you liked this hub and have a great day!

    • evegan profile image

      Evelina Zaharieva 2 years ago from Stockholm, Sweden

      Hi ChitrangadaSharan, I'd like to point just a few things regarding oats. I know many many people like oats and many nutritionists proclaim it to be one of the best grains to eat. But I'd challenge a bit that thought since I'd delved really deep in the healthy food mania, and I've been like that for about 10 years. I am not a doctor, nor a medic, etc, but I read personal experiences by other people and I consider mine just as important.

      When I ate oats as a morning breakfast some 10 years ago, I never lost weight, on the contrary, I was still hungry about 1-2 hours later, although I ate a healthy portion per day. In addition, oats is grains, and recently a few daring medics start to prove that grains are in fact not a food we should eat daily, like people some decades ago ate bread, just because they didn't have anything else cheep to buy and eat. Bread filled them up, but didn't provide enough nutrients. Sorry. That's a fact, and it includes most grains. Oats and other grains do not give enough nutrients like fruits, chia, hemp seeds, leafy greens, veggies, etc. I eat eggs every day and have no problem with cholesterol, so it depends on what you eat and what your food choices are in order to consider oats a help against high cholesterol levels. From all types of grains I put on weight and that's according to my feelings not a very nice reaction. We put on weight when the body is not given enough nutrients to satisfy the body's needs. A simple example, junk food. I know it's not only because of that, there's a lot of transfat, and all things artificial, but the lack of any nutrients in junk food, tells the body 'You ate food, but I don't get any nutrients, sorry, but I'm still hungry, give me food'. And you keep eating. Same thing with grains. My advice is, eat them if you really want to, after all it's your choice, but know that you're not giving yourself as much nutrients as a fruit bowl would. Grains are there for harsh times, with lack of more nutritious food, and for those who cannot afford to buy such food.

      I am writing this comment because it's time we question what all the world's medics and doctors and dietitians tell us is good for us. We take everything for a given fact, when usually facts are statistically wrong after 5 years of their discoveries. Decades ago smoking was considered good for the lungs and nerves, but today it's not so.

      I still wish for everyone to be healthy, thinking , researching and experimenting, and then the world would be a more happy and healthy place to live in. :)

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks evegan, for reading and sharing your opinion!

      I believe different people may have different tolerance to a particular food. Some people digest milk easily--a very common health food, while others may not be tolerant to milk.

      As you said, each one must understand their health and plan their diet accordingly. Talking about Oats, it has helped me and many of my relatives in weight management. It also has been beneficial to some of my relatives having High BP and Cholesterol issues.

      However I agree with you that people should make their own research, considering their own body and health before taking some food. Because what is good for one, may not suit them.

      Thanks and have a good day!

    • midget38 profile image

      Michelle Liew 2 years ago from Singapore

      I'm not such an oat fan but my hubby is a great oat lover. I'm sharing this with him!

    • mary615 profile image

      Mary Hyatt 2 years ago from Florida

      I grew up on Oatmeal! I still love it. I like to use honey to sweeten mine. If I eat a bowl of Oatmeal for breakfast at 6 AM, I'm good to go until at least noon. It really "sticks to your ribs"!

      Excellent article. Voted UP, etc. and shared.

    • rebeccamealey profile image

      Rebecca Mealey 2 years ago from Northeastern Georgia, USA

      Hmmmm. I never thought of using oats in smoothies. Thanks!

    • arifur zaman profile image

      arifur zaman 2 years ago

      its nice hub with good information.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks Michelle, for reading and sharing this hub!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you mary615, for your kind visit and positive comments!

      I also eat Oats in breakfast and it keeps me full till a long time.

      Thanks for voting up and sharing!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you rebeccamealey, for your visit and comments!

      Quite often I include Oats in smoothies or pancakes for my children, since they do not admire the taste of Oats. And they don't even realize that they had a breakfast with the health benefits of Oats!

      Thanks again!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you arifur zaman, for your kind visit and appreciation!

    • AudreyHowitt profile image

      Audrey Howitt 2 years ago from California

      A good reminder! I forget how good oats are for me!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks AudreyHowitt, for stopping by!

      I appreciate your comments and share!

    • DealForALiving profile image

      Sam Deal 2 years ago from Earth

      I'm going to try an oat smoothie this weekend!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks DealForLiving, for your kind visit and comments!

    • aviannovice profile image

      Deb Hirt 2 years ago from Stillwater, OK

      I do like cooked oats, but never found them very filling for some reason. I usually eat a double portion.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks aviannovice, for your visit and comments!

      Yes, it may differ from person to person. Thanks!

    • stuff4kids profile image

      Amanda Littlejohn 2 years ago

      Lovely hub and very informative.

      I've been a fan of eating oats for many years. When I was a child, on cold winter mornings, our mother would always prepare us a steaming bowl of hot porridge to get us set up for the day.

      I use oats quite a lot now in cooking and even enjoy them raw in muesli.

      I have an Italian friend who thinks it is very strange that I eat oats as in her culture, they are considered to be food for horses only!

      Thanks for highlighting the health benefits of oats and for sharing the tasty recipe for Umpa which looks great.

      Bless you :)

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you stuff4kids, for your kind visit and wonderful comments!

      I am glad that you approve of the benefits of Oats. It may be possible that everyone may not like it or may not be eating it, but that can happen.

      I do include it in my diet and find it beneficial too.

      Thanks a lot!

    • Maggie.L profile image

      Maggie.L 2 years ago from UK

      Great information about the benefits of oats. I try to get my kids to have oats in some form or another. One of them likes porridge in the morning which gives her a good start to the day. Your picture of upma looks delicious. I'm posting it on Pinterest. I must try out the recipe!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Maggie.L, for your kind visit and positive comments!

      I am glad you liked this hub. Like you I also add Oats in different recipes, so that the children are able to eat this.

      Thanks for sharing it on pinterest!

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      I eat oats everyday except last month since i am out of oats

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you peachpurple, for reading and commenting!

    • CrisSp profile image

      CrisSp 2 years ago from Sky Is The Limit Adventure

      Very useful and informative hub. My hubby was diagnosed with high cholesterol on his last medical check up and was recommended to incorporate oats as well in his breakfast. He's been religiously eating this wonder food and has been feeling good since then. I must say, it really works wonder.

      For a quick variation, I'd boil it and add a drop (or two) of nestle low fat chocolate syrup. It's very satisfying!

      Voted up, useful and sharing the goodness.

    • vocalcoach profile image

      Audrey Hunt 2 years ago from Nashville Tn.

      I have oatmeal with almond milk and honey at least 3-5 days each week. I find that it is filling and satisfying and provides me with energy.

      Thank you for confirming the benefits of oatmeal.

      This is an excellent hub! Vote up and across, except funny, and will share.

      Good health to you my friend. ~ Audrey

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you CrisSp, for your kind visit and positive comments!

      I am so happy to learn it has worked for your husband. Even I have seen its wonderful benefits to many of my relatives.

      And thanks for suggesting another interesting way to include Oats in our diet. Thanks again!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thanks Audrey Hunt, for your kind visit and comments!

      Your Oatmeal, almond milk and honey drink sounds very nutritious and I would try this for sure.

      Very thankful for appreciating the hub, voting up and sharing it.

      Thanks again!

    • suzettenaples profile image

      Suzette Walker 2 years ago from Taos, NM

      LOL! I am eating my breakfast oatmeal as I read this. This is a fantastic hub as oats are great to eat for health reasons as well as taste. Your hub is interesting and informative and you give so many ways to eat oats. I also add flax seed to my oatmeal and I love it. Thanks so much for sharing your knowledge with us about oats. Fine hub!

    • pstraubie48 profile image

      Patricia Scott 2 years ago from sunny Florida

      Oatmeal is favorite food of mine. I have it almost every morning even in the summer. I like it with a dab of brown sugar sometimes but always with raisins.

      Of course oatmeal cookies are a must and there are tasty ways to make them with no butter.

      Baked oatmeal too is delicious

      Thanks for showcasing such a versatile food. Pinned

      Angels are on the way to you ps

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you suzettenaples, for your kind visit and wonderful comments!

      I am so glad to know that you liked this hub and that you are already taking this wonder food. I have written a hub on Flaxseed benefits as well. How nutritious to combine the two! Thanks for sharing this idea.

      Thank you and have a good day!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you pstraubie48, for your kind visit and lovely comment!

      I am glad you liked this hub and thanks for suggesting another interesting way to include Oats in our daily diet.

      Thanks for pinning it!

    • Vellur profile image

      Nithya Venkat 2 years ago from Dubai

      Oats are good for health and is delicious too. Great recipes, thank you for sharing.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Nithya, for reading and commenting!

      Glad you liked the hub and the recipes!

    • poetryman6969 profile image

      poetryman6969 2 years ago

      Love oats in cookies and cakes. Oatmeal is okay if you have enough raisins or brown sugar.

      You have some creative ways to use oats.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you poetryman6969, for your kind visit and comments!

      Glad you liked these ideas of taking oats.

      Thanks!

    • Diana Abrahamson profile image

      Diana Abrahamson 10 months ago from t Francis Bay

      Oats is one of my favourite foods for breakfast. I usually grate apple into a bowl of oats and eat it cold with a little sugar over the top. Thanks for your great hub. Love to try your round cookies with fruit chunks!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 10 months ago from New Delhi, India

      Thank you Diana, for reading and commenting on my hub!

      Glad to learn that you liked this hub and take Oats regularly. Oats cookies are delicious . You may also try Oats pancake, sweet or salty according to your choice.

      Thanks for your kind words of appreciation!

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