Breakfast Oat Groats
Have you heard of oat groats? They are the whole oat. A long, but meaty looking grain, like a cross between spelt and rice. Oat groats are the whole form of the oat, before it is cut to make ‘steel cut oats’ and before it is rolled to make ‘rolled oats’.
The texture of this breakfast oat is more hearty then a batch of steel cut oats. Oat groats (also known as whole oats) retain the beneficial bran and germ when harvested. If you are looking for a way to change up your morning breakfast routine, this may be it.
WHERE TO FIND OAT GROATS
I purchase mine for local health food markets like Mother’s Market. Some Whole Foods Markets may carry them in the bulk isle or in the hot cereal section.
Oats are available in for basic forms:
- Instant Oats or Quick Oats
- Rolled Oats
- Steel-Cut Oats (Scotch & Irish Oats)
- Oat Groats (Whole Oats)
OATS FOR MEAL PREP
A batch (or two) of oat groats holds well in the fridge for 5-7 days. If you are looking for a way to prepare your breakfast in advance for an easy grab-and-go option, this is it.
I make a triple batch for one of my clients every week. I portion the oats out into a serving of ¾ of a cup, in individual glass containers. I top each portion with the following:
- 1 Tbsp ground flax seed
- A drizzle of flax seed oil
- 1 Tbsp slivered almonds
- 1 Tbsp unsweetened dried cranberries
- 2 Tbsp fresh blueberries
Enjoy them cold or re-heat them on the stove with a little water. Your choice. They are delicious either way.
BENEFITS OF OATS
Oat groats (also known as whole oats) retain the beneficial bran and germ. Just like with any grain, the more processed oats are, the more their flavor and nutrients are compromised.
If you are looking for more health supportive nourishment and more flavor in your breakfast, reach for oat groats.
MEDICINAL BENEFITS OF OAT GROATS
- Oats are a blood and chi (life force energy) tonics
- Supports overall chi circulation in the body
- They support kidneys, stomach, heart, lung and large intestines
- High in protein, they have an amino acid content similar to that of wheat
- Naturally high in fat, they support high stamina and warmth in the body
- Oats retain more of their original nutrients than refined wheat products
- Considered an adaptogen grain, they improve resistance to stress and support being in a healthy state of balance
- Oats help stabilize blood sugar, regulate thyroid, soothe the nervous system & digestive system, and reduce cholesterol
You can learn more about the benefits of oats and other whole foods from books like The New Whole Foods Encyclopedia by Rebecca Wood.
WASH YOUR GRAINS
Just like with preparing rice, quinoa and other grains, it is important to wash your oat groats before cooking. All you need is a small sieve (a fine mesh strainer). You can get them anywhere kitchen utensils are sold and they are relatively cheap. It will become a staple in your kitchen.Print
The texture of this warm breakfast whole oat oatmeal is more hearty then a batch of steel cut oats. Oat groats (also known as whole oats) retain the beneficial bran and germ when harvested. If you are looking for a way to change up your morning breakfast routine, this may be it.
FOR THE OATS
- 1 cup of organic oat groats
- 3 cups of water
FOR THE TOPPINGS
- 1 banana, sliced
- 1 Tbsp raw, chunky almond butter
- 1 Tbsp ground flax seed
- ½ Tbsp flax seed oil
- 2 Tbsp sliced almonds
- 1 teaspoon local bee pollen
- Add 3 cups of water to a medium pot and bring to a boil. Meanwhile, wash your oat groats in a sieve and set aside.
- Once the water is boiling, add oats. Stir well and bring to a slow simmer. Place the lid slightly ajar so steam can escape. Simmer for 25 minutes, stirring occasionally.
- After 25 minutes, turn of stove and cover pot with lid. Let sit for 10 minutes to finish cooking.
- Remove lid, stir well and serve or set aside and store in airtight glass container for breakfast all week. Oats are good for 7 days in the fridge.
- Adding the oats after the water is boiling will make for a chunkier, separated and texturized breakfast oatmeal, which is what I prefer.
- Looking for a more creamy breakfast oatmeal? Simply add the oats to the pot with the cold water, then bring to a boil, and down to a simmer. Stir frequently till just about done, then cover with a lid and let stand for 10 minutes.
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Adding the oats after the water is boiling will make for a chunkier, separated and texturized breakfast oatmeal, which is what I prefer.
Looking for a more creamy breakfast oatmeal? Simply add the oats to the pot with the cold water, then bring to a boil, and down to a simmer. Stir frequently till just about done, then cover with a lid and let stand for 10 minutes.
ABOUT THE AUTHOR
Whitney Aronoff is a Natural Foods Chef based in Laguna Beach, California. She graduated from Southern Methodist University with a degree in Communications, and went on to culinary school at The Natural Gourmet Institutein New York. She works as a personal chef and teaches cooking classes, with a focus on healthy, whole foods cooking. You can follow her food and travel adventures on Instagram at @WhitneyAronoff or on her website www.WhitneyAronoff.com.