TIMES SHOPPER | Easy ways to add oats to your diet

IN our previous article, we explored how oats are a nutritional powerhouse that should be a staple in a healthy diet. They are an excellent source of complex carbohydrates, protein, dietary fibre, vitamins, and minerals. Rolled or whole-grain oats also have a low glycaemic index (GI), which helps maintain stable blood sugar levels.

The standout feature of oats is their high fibre content—specifically beta-glucans. These fibres help reduce total and LDL (bad) cholesterol levels.

Beta-glucans are also believed to help lower blood pressure and reduce the risk of cardiovascular disease.Furthermore, regular fibre consumption promotes satiety (the feeling of fullness) – which helps prevent obesity – and supports healthy digestive and immune systems.

Nutrition aside, let’s talk about taste. Here are five delicious ways to incorporate more oats into your daily meals:

1. Porridge;

Oats are a classic breakfast choice. You can quickly whip up a wholesome porridge to give you energy and keep you full until lunch.

For a natural touch of sweetness, add some fresh fruits like pawpaw or banana.

2. Overnight oats;

If you are short on time in the morning, overnight oats are the perfect solution. My go-to recipe involves mixing 60g of rolled oats in a jar with cinnamon, chia seeds, dried sultanas and soy milk.

Simply combine the dry ingredients, add the milk, and shake well. Leave it in the fridge overnight, and in the morning, just add your favourite fruit.

3. Baked goods;

Oats are a fantastic addition to bread, biscuits or cakes.

You can blend oats to create your own flour and use it to replace a third of the wheat flour in your recipes. This gives the bake a “rustic” texture and a satisfying, nutty flavour.

4. Energy balls;

For a nutrient-packed snack, try adding oats to energy balls. Mix ground nuts (or natural peanut butter) with date paste, pure cocoa powder, oats, and some almond milk.

You can also use mashed kumala or legumes (like chickpeas or red beans) as a base.

5. Vegie patties

Adding oats to your veggie patties, balls or burgers will help make them stick together without using eggs since oats act as an excellent natural binder.

Simply add oats to your mixture until it no longer sticks to your hands.

Not only does this improve the texture, but it also makes your meal much more filling and balanced.