
Oatmeal
Oatmeal, also known as rolled oats or simply oats, is a versatile and nutritious whole grain food made from oat groats that have been dehusked and either rolled, steel-cut, or ground. In its raw form, oatmeal is typically beige or light tan with a slightly nutty aroma. When cooked, it transforms into a creamy, slightly chewy breakfast porridge or can be incorporated into a variety of baked goods. This breakfast staple is prized for its mild, subtly sweet flavor and its ability to absorb liquids, making it an excellent base for countless sweet and savory recipes. It's a fantastic source of soluble fiber and other beneficial nutrients. Oatmeal comes in different forms, including quick oats, rolled oats (old-fashioned oats), and steel-cut oats, each with varying cooking times and textures.
Common Uses
- Used to prepare creamy, comforting hot oatmeal breakfasts. Cook rolled oats or steel-cut oats with water, milk, or plant-based alternatives to create a hearty and nutritious morning meal.- Ground into oat flour for baking gluten-free goods. Replace wheat flour with oat flour in muffins, breads, pancakes, and cookies for a healthier, subtly sweet twist.- Added to smoothies and shakes for texture and fiber. Blend oatmeal into your favorite beverages to create a thicker, more satisfying drink and boost the nutritional value.- Used as a binding agent in meatloaf, veggie burgers, and other ground meat dishes. Rolled oats help hold the ingredients together while adding moisture and a chewy texture.- Sprinkled as a topping for crumbles and crisps. Combine oatmeal with butter, sugar, and spices to create a crispy, flavorful topping for fruit desserts.- Included in homemade granola bars and energy bites. Combine oatmeal with nuts, seeds, dried fruit, and honey to create portable and healthy snacks.
Nutrition (per serving)
Nutrition (per serving)
Calories
389.0kcal (19.45%)
Protein
16.9g (33.78%)
Carbs
66.3g (24.1%)
Sugars
1.0g (1.98%)
Healthy Fat
4.6g
Unhealthy Fat
1.2g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
389.0kcal (19.45%)
Protein
16.9g (33.78%)
Carbs
66.3g (24.1%)
Sugars
1.0g (1.98%)
Healthy Fat
4.6g
Unhealthy Fat
1.2g
% Daily Value based on a 2000 calorie diet
Health Benefits
- May help lower cholesterol levels and reduce the risk of heart disease.
- Excellent source of soluble fiber, promoting healthy digestion and preventing constipation.
- Provides sustained energy due to its complex carbohydrates, helping to regulate blood sugar levels.
- Rich in antioxidants, such as avenanthramides, which may protect against cell damage.
- Can contribute to weight management by promoting feelings of fullness and reducing appetite.
- May support healthy gut bacteria and improve overall gut health.
Substitutes
Storage Tips
To maintain freshness, store oatmeal in an airtight container in a cool, dry place away from direct sunlight and strong odors. Properly stored, uncooked oatmeal can last for up to two years. Cooked oatmeal should be refrigerated promptly and consumed within 4-5 days. You can also freeze cooked oatmeal in individual portions for longer storage; thaw in the refrigerator overnight before reheating.
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