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Oats on-the-go: Healthy Recipes and Benefits of Oats

Oats on-the-go: Healthy Recipes and Benefits of Oats

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From promoting healthy digestion to reducing the risk of chronic diseases, oats are truly a superfood that should be included in everyone’s diet. Not only are they delicious, but they are also packed with many benefits. In this article, we explore the many benefits of oats and how they can help us lead healthier and happier lives. Whether you enjoy a bowl of oatmeal for breakfast or use oats in your baking, there’s no denying the many benefits that this humble grain has to offer. So, sit back, relax, and let’s dive into the world of oats!

Low in Calories

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Oats are a nutritious and popular breakfast option that offers a range of health and wellness benefits. Besides being low in calories, oats are packed with fibre, protein, and other essential nutrients. A half-cup serving of dry oats typically contains around 150 calories, making it a great option for those watching their calorie intake. Additionally, oats are a great source of complex carbohydrates that are slowly digested by the body, keeping you feeling full and satisfied for longer periods.

Some Oatmeal recipes

Oatmeal is a versatile and nutritious breakfast option that can be incorporated into a variety of recipes. Here are some oatmeal recipes that are not only delicious but also offer a range of health benefits:

Overnight oats

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Overnight oats are a simple and nutritious breakfast that can be customized with your favourite toppings. Here’s an easy recipe:


  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • Your favourite toppings (such as berries, nuts, or honey)


  1. Combine oats, almond milk, chia seeds, and vanilla extract in a jar or container with a lid.
  2. Shake or stir well until evenly mixed.
  3. Refrigerate overnight or for at least 4 hours.
  4. Before serving, add your favourite toppings and enjoy!

Oatmeal smoothies

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This oatmeal smoothie recipe is a delicious and healthy breakfast option that’s perfect for a quick and easy meal on the go.


  • 1/2 cup rolled oats
  • 1 banana, peeled and sliced
  • 1 cup almond milk
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon honey (optional)
  • 1 handful of ice cubes


  1. Add the oats, banana, almond milk, vanilla extract, and honey to a blender, and blend until smooth.
  2. Add the ice cubes and blend again until they’re fully incorporated.
  3. Pour the smoothie into a glass and enjoy!

You can also add other ingredients to this recipe, such as frozen berries, protein powder, or peanut butter, to customize it to your liking.

Oatmeal pancakes

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These oatmeal pancakes are a healthy and filling breakfast option that will keep you satisfied until lunchtime.


  • 1 cup rolled oats
  • 1 cup all-purpose flour
  • 2 tablespoons sugar
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 1/4 cups milk
  • 2 large eggs
  • 1/4 cup vegetable oil


  1. In a large mixing bowl, whisk together the oats, flour, sugar, baking powder, and salt.
  2. In another mixing bowl, whisk together the milk, eggs, and vegetable oil.
  3. Add the wet ingredients to the dry ingredients and stir until just combined (don’t overmix).
  4. Heat a non-stick skillet or griddle over medium heat.
  5. Using a 1/4 cup measure, scoop the batter onto the skillet and cook until bubbles form on the surface of the pancake, about 2-3 minutes.
  6. Flip the pancake and cook for another 1-2 minutes, until golden brown.
  7. Repeat with the remaining batter, adding more oil to the skillet as needed.
  8. Serve the oatmeal pancakes with your favourite toppings and enjoy!

Oatmeal energy balls

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These oatmeal energy balls are easy to make and are a great snack for when you need a little boost of energy.


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  • 1 cup rolled oats
  • 1/2 cup peanut butter
  • 1/4 cup honey
  • 1/4 cup mini chocolate chips


  1. In a mixing bowl, combine the rolled oats, peanut butter, honey, and mini chocolate chips.
  2. Stir the ingredients together until well-mixed.
  3. Cover the bowl with plastic wrap and refrigerate for 30 minutes.
  4. After the mixture has chilled, use a tablespoon to scoop out portions and roll them into balls.
  5. Store the oatmeal energy balls in an airtight container in the refrigerator.

These energy balls are a delicious snack that you can enjoy any time of day. They’re packed with protein and fibre, and the mini chocolate chips add a sweet touch.

Oats Nutrition Benefits

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Oats are often hailed as a superfood and for good reason. These tiny grains pack a nutritional punch, making them a healthy addition to any diet. Oats are naturally gluten-free and can be consumed in a variety of forms, such as oatmeal, granola, energy bars, and more. Here are some of the many health benefits of oats:

Rich in fibre: Oats are an excellent source of both soluble and insoluble fibre. Soluble fibre helps to lower blood cholesterol levels, while insoluble fibre promotes healthy digestion. A 1/2 cup serving of rolled oats contains about 4 grams of fibre, which can help keep you feeling full and satisfied for longer.

Helps regulate blood sugar: The fibre in oats can also help to regulate blood sugar levels, making them a great choice for people with diabetes. The slow-digesting carbohydrates in oats release energy gradually, which can help maintain steady blood sugar levels.

Good source of protein: Oats are also a good source of plant-based protein. A 1/2 cup serving of rolled oats contains about 5 grams of protein, making it a great addition to a vegetarian or vegan diet.

Packed with vitamins and minerals: Oats contain a variety of vitamins and minerals, such as iron, magnesium, and zinc. These nutrients are important for maintaining a healthy immune system, regulating energy metabolism, and promoting overall health and wellness.

Helps reduce inflammation: The beta-glucan fibre in oats has been shown to have anti-inflammatory effects. Inflammation has been linked to a variety of chronic diseases, such as heart disease, diabetes, and cancer.


Overall, adding oats to your diet is a simple and effective way to boost your health and wellness. Whether you enjoy a bowl of oatmeal for breakfast or add rolled oats to your smoothie, you can reap the many benefits of these nutrient-packed grains.


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