What Are Oat Groats? (And The Healthiest Oatmeal Recipe)
Oat groats make the healthiest oatmeal because they’re the purest form of oats. This recipe may reduce blood sugar levels and cholesterol.
Servings: 4 servings
Calories: 109kcal
Ingredients
- 1 cup whole oat groats
For overnight oat groats:
- 4 cups boiling water or enough to cover by at least 2 inches high
- 3 tablespoons tahini (optional)
- Non-dairy milk to taste
For stovetop oat groats:
- 4 ½ cups water
- 2 medium bananas (optional)
- 1 cup non-dairy milk or to taste
Instructions
Overnight oat groats:
- Rinse the whole oat groats in a fine mesh sieve.
- Transfer the rinsed oat groats to a heatproof container with a lid. Add the boiling water. Cover and set aside for at least 5 hours, or overnight. Refrigerate if leaving overnight.
- Drain the oats in a fine mesh sieve and rinse. Transfer to a bowl or container and add the tahini, if using. Add the desired amount of nondairy milk and toppings.
- To serve warm: Heat the soaked and drained oat groats with optional banana and tahini plus nondairy milk, in a medium saucepan over medium-low heat.
Stovetop oat groats:
- Rinse the whole oat groats in a fine mesh sieve.
- Transfer the oat groats and water to a medium saucepan and bring the contents to a boil. Once boiling, reduce the heat to medium-low and cover with a lid. Stir occasionally, adding more water as needed. The oat groats are done when soft enough to eat but with a chewy texture. If you like them a little chewier, simmer for 45 minutes. For softer oat groats, simmer for up to 60 mins. They should still have a bit of a chew.
- Then add the mashed banana and non-dairy milk to the saucepan and heat for about 3 minutes more, or until warm. Remove from the heat. Add desired toppings for serving.
Notes
-
- To serve warm, heat the soaked oat groats in milk or water on the stovetop. Simmer for about 5 minutes or until the desired temperature and texture. Add mashed, banana, tahini, and more non-dairy milk to taste for serving.
- When simmered for a long time, all the water may get absorbed. If this happens, the grains will start burning at the bottom of your saucepan, so add about one-half cup more water.
- Toppings - Try one of my healthy vegan and gluten-free oatmeal toppings.
- For Longevity Oats- Add 2 teaspoons of barberries, 1 tablespoon of flaxseed meal, 1 tablespoon of wheat germ, and 1 teaspoon of amla (dried gooseberry) powder per serving.
- For more protein, add hemp hearts, PF Fit Peanut Butter Powder, protein powder, or cooked red lentils
Nutrition
Calories: 109kcal | Carbohydrates: 16g | Protein: 5g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 36mg | Potassium: 171mg | Fiber: 3g | Sugar: 1g | Vitamin A: 126IU | Calcium: 96mg | Iron: 1mg
