Oatmeal Flakes: Properties And 5 Breakfast Recipes

Oatmeal flakes are one of the many ways of eating this cereal, and there are thousands of recipes for this type of food, especially for breakfast as it is the perfect time of the day to have it.

If you don't know how to make oatmeal, then you are in the right place as we're about to introduce you to 5 scrumptious breakfast recipes with oatmeal flakes. Enjoy this popular food, often recommended in diets, and discover the main properties and benefits of oats. 

What are oatmeal flakes?

Oatmeal flakes or rolled oats are the two most common options of oats on the market. Nevertheless, this cereal can also be consumed in other ways such as oat milk, oat bran, or oat flour. 

The manufacturing process is extensive as the oats need to be separated from the husk, the dry outer covering of some fruits and seeds, then they have to be steamed to soften them.

The next step is rolling or cutting the oats.  The standard version is steel-cut oats, oats are run through a machine with razor-sharp knife blades, while rolled oats are processed into flat flakes under heavy rollers and stabilized by being lightly toasted. Quick-cooking oats are rolled between cylinders to produce a flatter, lighter flake. 

This food is considered extremely nutritious and necessary for a balanced diet. It can be consumed safely by people with gluten intolerance as well as those with diabetes. 

Sometimes, oatmeal flakes are used in weight loss diets due to their  high content of fiber and nutrients, as well as antioxidants. 

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Properties and Benefits

Oatmeal flakes are rich in vitamins B5, B1, B6, and E, which strengthen the immune system with Omega 3 fatty acids. They also contain zinc, calcium, and iron which help the development of our musculoskeletal system. 

Another benefit of oatmeal is that it  contains slow release carbs brimming with fiber and amino acids. This helps avoid constipation and facilitates intestinal transit, as well as allow for better absorption of cholesterol and lowering it in natural ways. A secondary benefit of the fiber content is a low appetite,  oatmeal creates a feeling of satiety and favors the elimination of fat and toxins. 

Additionally, oatmeal flakes are known for their antioxidant properties which protect our immune system as well as reduce blood pressure. 

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Oatmeal porridge is a high-protein breakfast. 

Five breakfast recipes with oats

Oatmeal's high energetic value makes it a perfect option for breakfast, and luckily there is a plethora of recipes available to choose from. Oat flakes can be cooked in many ways, with milk, yogurt, in pancakes, cookies, or in bread. 

We will have a look at five of the most common and easy to make oatmeal recipes.  

1. Oatmeal porridge

To prepare porridge, we only need the following ingredients:

• 4 or 5 spoonfuls of oatmeal flakes
• 1 glass of milk (animal or vegetal) / water 
• pinch of cinnamon 
• dry fruit/jam/honey to taste 

After the liquid has started boiling, add the oatmeal flakes and keep mixing for two minutes.  As you boil the porridge the consistency will get thicker, continue cooking for 5 to 6 minutes. Turn the fire off and wait for the porridge to cool down at room temperature or serve hot. 

You can also make oatmeals in a microwave by mixing the oatmeal flakes and the milk in a safe microwave bowl and warming them for 2 minutes; you can add the cinnamon and fruit afterward. 

2. Fruit and oatmeal parfait 

If you want a tasty and simple to make oatmeal breakfast,  a parfait is your best option. You will need the following:

• 1 greek yogurt
• oatmeal flakes
• fresh juice (your choice)
• bits of strawberry
• bits of pear
• bits of peach
• fresh cherries
• honey

First, you need to put butter in a pan and add the chopped fruit and fruit juice. Let simmer for a while and then stop cooking. 

Finally, in a bowl, add the yogurt, the oatmeal flakes, honey, and fruit until filled up. You're all set, enjoy! 

3. Chocolate and oatmeal milkshake 

Chocolate enthusiasts will love this oatmeal recipe. The only ingredients you'll need are:

• milk
• 4 spoonfuls of oatmeal flakes
• chocolate spread 

Pour the milk in a bowl, add the oatmeal and the chocolate spread and mix well in a blender until you get the desired consistency. 

Once ready, we recommend that you  leave the shake to rest in the fridge for a few minutes before serving. 

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Banana and oatmeal pancakes are another version of an oatmeal flakes breakfast. 

4. Banana and oatmeal pancakes

Banana and oatmeal pancakes are a healthy and delicious breakfast option  that you can enjoy every weekend. To make this recipe, you will require the following ingredients: 

• 3 ripe bananas
• 2 eggs
• 120 gr ground oatmeal flakes
• vanilla essence
• 1 teaspoon butter
• 2 teaspoons brown sugar 
• 2 teaspoons agave syrup
• chopped fruit - optional

Mix the bananas, with the eggs, oats, sugar, and vanilla until you get a creamy paste.

Next, warm up a pan, add the butter and when it's hot add two spoonfuls of the paste and leave cook until you can flip them over. Stack your banana and oatmeal pancakes on a plate with fruit and agave syrup and voila! 

5. Oatmeal green juice

Shakes and green juices are types of food rich in nutrients and antioxidants. This juice can be made with or without oatmeal flakes and you will need: 

• 6 spinach leaves
• water 
• 1/2 cucumber
• 1 slice of pineapple
• 1/2 apple
• 1 teaspoon flax seeds
• 3 teaspoons oatmeal flakes

You have to wash and cut the fruit and vegetables, add the oatmeal, seeds, and water and blend. Pour in a glass and enjoy!

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References:

Judd, P. A. & Truswell, A. S. (1981). The effect of rolled oats on blood lipids and fecal steroid excretion in man. The American journal of clinical nutrition, 34 (10): 2061-2067.