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Super Food Oats: 6 Delicious Oats Recipes for Breakfast

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

Super food oats: eat everyday for healthy heart

Super food oats: eat everyday for healthy heart

Oats: The Healthy Option For Weight Management

Recently, an older relative of mine, developed Heart disease and the family doctor advised him to review and make changes in his diet. The nutritionist advised him to include, more of healthy foods in the regular diet, along with walking and low impact exercises.

As we age, we must be careful, regarding what do we eat. Because with age we are more vulnerable to diseases, such as high blood pressure, Diabetes, high Cholesterol levels, low in energy/ stamina, and slower metabolism.

One of the perfect food, as advised by the nutritionists in this regard is, the Oats. Oats are categorised as one of the World's healthiest foods.

When eaten, it forms a gel and delays emptying of the stomach, which makes one fuller for a longer time.

Coronary heart disease is a major killer in the World. The figures are increasing day by day. So, it’s important to watch, what do we eat. Including healthy food in our regular diet, can lead to prevention from such diseases.

Useful information about Oats

*As per the dietary guidelines by the qualified 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 fats.

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

What are Oats?

The Oat or the common oat (Avena Sativa), is a species of cereal grain and is normally referred to, in its plural form, oats.

Oatmeal and rolled oats are suitble for human consumption. Oats are most commonly used for livestock food.

When consumed regularly, oats can help to regulate blood cholesterol.

They are generally grown in temperate regions.

The high nutrition value, high fibre and low fat properties of Oats has led to their acceptance as a regular and preferred food by many people.

Are Oats gluten free?

According to the university of Chicago Celiac Disease Centre, the Oats are gluten free. They are different from the cereals, wheat, rye, and barley; the three groups that naturally contain protein gluten. Even if someone is gluten sensitive, the experts have found no adverse effects in them, while consuming oats.


To know more details about oats consumption, please refer to the sources (references) mentioned at the bottom of the hub. It’s advisable to consult your nutritionist or dietician, if you have food allergies.

Oats cookies

Oats cookies

What are the benefits of eating Oats?

1. To manage the 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 to bring down the bad cholesterol, LDL levels down. High Cholesterol can lead to plaque or blockages in the blood vessels and thus lead to heart disease.

2. To keep the 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 the heart health. To keep the blood pressure normal, one should limit the salt intake in our daily diet, and choose foods, which are low in salt, such as the Oats.

3. To Manage our body weight:

Since Oats are rich in fibre, and it’s filling 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.

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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 porridge with low fat milk and fruits

Oats porridge with low fat milk and fruits

Masala oats by chef Sanjeev Kapoor; source: YouTube

Oats Upma Recipe

Oats Upma Recipe

6 Healthy Recipes made with the Oats:

1. Oats with milk or curd:

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

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

Fresh fruit pieces or nuts can also be added.

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 in Smoothies:

Cook the 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 as per taste and preference.

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

3. Oats cookies and cakes:

Make your cookies and cakes in the usual way, but combine the goodness of the Oats in the batter, of the cakes or the mixture of the cookies. They mix evenly and are perfect for those, who do not like it’s 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’s prepared with Semolina(Rawa/ Suji) or the 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 the colour to light pink. Add the Oats and salt. Cook for 3 to 5 minutes and sprinkle about half cup water.

Stir continuously, till the oats are cooked and it is ready to eat. Decorate with green coriander leaves.

5. Oats in Chapatis, Dosas, or Pancakes:

Oats can be combined with regular cereals and included in the day today cooking, when making the dough for the Chapatis, Pancakes, Dosas, Pakoras, and other foods.

Oats can be combined in the Lentils or the Daal as well.

6. Oats Buttermilk:

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

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

Blend in the 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 in all the ingredients smoothly, in a mixer.

Add crushed ice, if you like.

Garnish with mint leaves and serve.

To Sum up:

  • Happiness and healthy living go hand in hand. It’s important to take care of our diet to avoid chronic health problems, such as the high blood pressure, diabetes, obesity etc. All these can further, 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 the breakfast is an ideal way to start the day.
  • With a little imagination, many nutritious and delicious oats recipes can be created.
  • Oats are quick to cook food and Microwaveable too, which is a boon for today' s busy lifestyle.


1. Oats, via Wikipedia

2. Oats —An overview, via Webmd

3. Are Oats gluten free? Via Health line

Harvesting Oat crop, source: You tube

Oats recipe Idli, source: You tube

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2014 Chitrangada Sharan

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

Chitrangada Sharan (author) from New Delhi, India on February 20, 2018:

Thank You Thelma for reading and commenting on this article!

I am glad you found this information useful. I keep on trying new recipes with oats, because of its immense health benefits.

Thanks for stopping by!

Thelma Alberts from Germany on February 19, 2018:

I love eating oats with milk and cocoa. Delicious and when I ate this for breakfast, I didn´t get hungry until my evening supper. Thanks for sharing the information about the oats.

Chitrangada Sharan (author) from New Delhi, India on December 04, 2017:

Thank You Rajan Ji for reading and commenting! I am glad you liked the article.

Thank You!

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on December 03, 2017:

Oats are very healthy if they are plain oats. Useful recipes and nice health information about oats. Thanks for sharing.

Chitrangada Sharan (author) from New Delhi, India on August 10, 2016:

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!

Diana Abrahamson on August 08, 2016:

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!

Chitrangada Sharan (author) from New Delhi, India on March 11, 2015:

Thank you poetryman6969, for your kind visit and comments!

Glad you liked these ideas of taking oats.


poetryman6969 on March 10, 2015:

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.

Chitrangada Sharan (author) from New Delhi, India on January 09, 2015:

Thank you Nithya, for reading and commenting!

Glad you liked the hub and the recipes!

Nithya Venkat from Dubai on January 09, 2015:

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

Chitrangada Sharan (author) from New Delhi, India on December 01, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on December 01, 2014:

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!

Patricia Scott from North Central Florida on November 30, 2014:

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

Suzette Walker from Taos, NM on November 30, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on November 30, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on November 30, 2014:

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!

Audrey Hunt from Pahrump NV on November 29, 2014:

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

CrisSp from Sky Is The Limit Adventure on November 29, 2014:

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.

Chitrangada Sharan (author) from New Delhi, India on October 22, 2014:

Thank you peachpurple, for reading and commenting!

peachy from Home Sweet Home on October 21, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on September 04, 2014:

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!

Maggie.L from UK on September 03, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on September 02, 2014:

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!

Amanda Littlejohn on September 01, 2014:

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 :)

Chitrangada Sharan (author) from New Delhi, India on August 20, 2014:

Thanks aviannovice, for your visit and comments!

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

Deb Hirt from Stillwater, OK on August 20, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 19, 2014:

Thanks DealForLiving, for your kind visit and comments!

Nick Deal from Earth on August 19, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 19, 2014:

Thanks AudreyHowitt, for stopping by!

I appreciate your comments and share!

Audrey Howitt from California on August 18, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 18, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 18, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on August 18, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on August 18, 2014:

Thanks Michelle, for reading and sharing this hub!

arifur zaman on August 17, 2014:

its nice hub with good information.

Rebecca Mealey from Northeastern Georgia, USA on August 17, 2014:

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

Mary Hyatt from Florida on August 17, 2014:

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.

Michelle Liew from Singapore on August 17, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 16, 2014:

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!

Evelina Zaharieva from Stockholm, Sweden on August 15, 2014:

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. :)

Chitrangada Sharan (author) from New Delhi, India on August 15, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on August 15, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on August 15, 2014:

Thank you teaches12345, for your visit and positive comments!

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

Chitrangada Sharan (author) from New Delhi, India on August 15, 2014:

Thank you peachpurple, for your visit and comments!

Devika Primić from Dubrovnik, Croatia on August 14, 2014:

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.

Kaili Bisson from Canada on August 14, 2014:

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.

Dianna Mendez on August 14, 2014:

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!

peachy from Home Sweet Home on August 14, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

Thank you Nell!

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

Nell Rose from England on August 14, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

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!

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

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

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

Thanks billybuc, for visiting and appreciating the hub!

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

Thank you Ericdierker, for your kind visit and appreciation!

Chitrangada Sharan (author) from New Delhi, India on August 14, 2014:

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!

Suzanne Day from Melbourne, Victoria, Australia on August 13, 2014:

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!

Athlyn Green from West Kootenays on August 13, 2014:

I like oatcakes and use oat flour.

Bill Holland from Olympia, WA on August 13, 2014:

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

Eric Dierker from Spring Valley, CA. U.S.A. on August 13, 2014:

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

Al Wordlaw from Chicago on August 13, 2014:

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!

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