Why do we love oats? Well, where to begin! Oats are one of the few foods that don’t lose their nutritional profile in processing. They contain 70% of your daily manganese, a vitamin that is vital for bone health. They’re full of vitamin B1 and magnesium and their high fibre content regulates your blood sugar and keeps you feeling full and satisfied for longer, as well as helping to lower cholesterol. Oh, and they are such a versatile ingredient there’s no way they’ll ever leave you bored! So save time and money with these 3 delicious, nutritious oat recipes and join us in loving this little superfood.
Pear & Raspberry Overnight Oats
1 Serve ~ 10 min prep ~ 279 cal/serve
Ingredients
- ¼ Cup Rolled Oats (22g)
- ½ Green Pear (83g), chopped
- 60g Raspberries
- ⅓ Cup Low Fat Milk (90g)
- 60g Low Fat Natural Yogurt
- 1 Teaspoon Maple Syrup (5g)
- ¼ Teaspoon Vanilla Essence (1g)
- ¼ Teaspoon Ground Cinnamon (1g)
- 2 Teaspoons Walnuts (4g), toasted & chopped
Method
- Place the oats, pear, raspberries, milk, yogurt, maple syrup, vanilla and cinnamon in a bowl. Fold together to gently combine.
- Serve mixture in a bowl (or jar is you want to have it on the go) and cover. Refrigerate overnight.
- Just before serving, stir in the walnuts.
Mish Tips
- Swap the pear for apple if you like, or substitute the raspberries for blueberries or strawberries.
Breakfast Berry Smoothie
1 Serve ~ 5 min prep ~ 296 cal/serve
Ingredients
1 Cup Low Fat Milk (240g)
100g Frozen Mixed Berries
1 Teaspoon Honey (5g)
½ Cup Rolled Oats (44g)
Method
- Place milk, frozen berries, honey and oats into a blender. Blend until smooth and well combined.
- Pour into a glass to serve
Mish Tips
- If you don’t want your smoothie chilled, simply thaw berries before blending (about 20 minutes).
- For a dairy-free smoothie, use almond, rice, or soy milk.
Healthy Banana Bread
16 Serves ~ 15 min prep ~ 45 min cooking ~ 255 cal/serve
Ingredients
- 125g Rolled Oats
- 3 Cups Wholemeal Self-Raising Flour (450g)
- 2 Teaspoons Baking Powder (7g)
- 135g Brown Sugar
- 2 Bananas (303g)
- 150g Butter, No Added Salt, melted
- 1 ½ Cups Low Fat Milk (375g)
- 2 Teaspoons Vanilla Essence (10g)
Method
- Preheat oven to 180 C. Lightly spray two 17.5cm x 8.5cm (base measurement) loaf tins with olive oil spray. Line bases with non-stick baking paper.
- Combine oats, flour, baking powder and sugar in a large bowl. Make a well in the centre. Mash bananas until almost smooth. Add banana, butter, milk and vanilla essence to dry ingredients. Fold together until evenly combined; do not overbeat.
- Divide mixture between lined pans. Bake for 40-45 minutes or until a skewer inserted into centre comes out clean. Leave in tins for 10 minutes before transferring to a wire rack to cool.
- Cut banana bread into slices to serve.
Mish Tips
- A light spray of oil just helps to hold the paper in place while you put the mixture into the tin.
- To store, wrap any uneaten slices in plastic wrap and freeze.
There’s more where that came from! Our recipe index has over 1000 mouth-watering recipes just waiting for you to try! Visit us here to learn about our 12WBT nutrition plans.
