7 wholesome and scrumptious oat-based breakfast recipes which have helped me drop some weight and get robust

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There is much more to oats than oatmeal – try them in pancakes and smoothies. Rachel Hosie

Oats are incredibly good for you, but you can do a lot more with them than prepare oatmeal.

Rachel Oat Smoothie.JPG

I love oats in smoothies. Rachel Hosie

Oats are incredibly versatile – yes, you can eat them as oatmeal with lots of yummy toppings, but you can also turn them into cake-style baked oats, cookies, pancakes, and more.

Oats in various forms have provided me with a staple food for years that has helped me lose fat by eating in a slight calorie deficit and building muscle by boosting my workouts.

“Oats are an excellent source of a type of fiber called beta-glucans, which has been linked to lowering cholesterol and controlling sugar levels in people with type 2 diabetes,” registered nutritionist Kimberley Neve previously told Insider. “This type of fiber is especially good for making you feel satisfied longer after breakfast, so oats are a good option if you’re trying to lose weight but are often hungry.”

It is very important to keep your protein intake high whether you are looking to gain muscle or lose fat. That’s why I always make sure I’m getting a good serving at breakfast, usually in the form of Greek yogurt or protein powder, both of which go great with oats.

1. Blueberry and oat pancakes

While there’s nothing wrong with regular flour, grinding your oats with a food processor or mixer can turn into a flour if you like the taste of oats. I love using oat flour in my pancakes and sometimes I make half oat, half plain flour.

Ingredients:

  • 1 large banana, mashed

  • 30 g of oat flour

  • 150g liquid egg white

  • 15 g vanilla protein powder

  • 1/2 teaspoon baking powder

  • Sprinkle with cinnamon

  • A dash of vanilla extract

  • Handful (approx. 50 g) blueberries

  • Maple syrup, fruit or toppings of your choice

Method:

The story goes on

1. Place a non-stick pan on the stove over medium heat with a little oil, butter, or cooking spray to heat it up.

2. Whisk the mashed banana with the egg white and stir in the rest of the ingredients with the exception of the blueberries.

3. Drop large spoons of batter into your pan and place a few blueberries on top of each. Once the edges have tightened and bubbles appear, turn them over and cook on the other side for about a minute.

4. Stack them, add your toppings and enjoy.

2. Oats with banana bread

Baked oats have been growing in popularity lately, and for good reason: it’s basically cake for breakfast, but super good for you. I like making all kinds of flavor combinations, from carrot cake to chocolate brownie batter, but you can’t go wrong with plain banana bread (which makes your kitchen smell amazing too). I use a 6 “x 4” single serving baking dish, but any small bowl will do – keep an eye on them in the oven and adjust your cooking time accordingly.

Ingredients:

  • 1 banana, mashed

  • 40 grams of dry oats (about half a cup)

  • 1 scoop of vanilla protein

  • 1 teaspoon Baking powder

  • Sprinkle with cinnamon

  • Dash vanilla extract

  • pinch of salt

  • 1/2 cup almond milk

  • Handful of chocolate pieces or pecans (optional)

  • Chocolate spread or peanut butter for drizzling

Method:

1. Preheat the oven to 350 degrees Fahrenheit and grease an ovenproof bowl.

2. Mix all ingredients except the topping in a bowl and save a few slices of banana for the top.

3. Bake in the oven for about 20-25 minutes, until the top is golden brown (keep in mind that it will become firmer after removing).

4. Sprinkle whatever you like and dig in it!

3. Chocolate chips oat biscuits

Chocolate Chip Cookies for Breakfast? I don’t mind if I do. No, these cookies won’t be the same as classic sugary shortbread biscuits (which still have a place in a balanced diet if you enjoy them), but they’re great for breakfast – I like to have a couple alongside some yogurt and fruit . This recipe makes eight.

Ingredients:

Method:

1. Preheat the oven to 350 degrees Fahrenheit. Mix everything except the chocolate pieces until they are thick, sticky, and well blended.

2. Pour the mixture into eight dabs on a parchment-lined baking sheet. Stud with the chocolate pieces.

3. Bake in the oven for about eight minutes – do not bake, otherwise they will be dry. Sprinkle with a little sea salt. Let cool slightly and put in!

4. Oats overnight

The great thing about overnight oats is that it’s so convenient – whip everything up the night before and you’re good to go in the morning. You can even do it in bulk and have your breakfast sorted for a couple of days.

You can customize the flavors and combinations to suit your needs: my base is always oats, Greek yogurt, protein powder, and almond milk, and then I mix the add-ins and toppings. Mix in grated apple, mashed bananas, sultanas, poached plums, peaches, chia seeds or cinnamon. For toppings, try nut butter, banana, berries, or nuts.

Ingredients:

  • 40 g of oats

  • 100 g Greek yogurt

  • 1 scoop of protein powder

  • Almond milk

  • Grated apple, mashed banana or fruit of your choice

  • Nut butter, nuts or toppings of your choice

Method:

1. Mix everything except your toppings and add enough almond milk to thicken overnight (especially if you added chia seeds).

2. Cover and refrigerate overnight.

3. Take out of the fridge in the morning, add your toppings and dig in.

5. Peanut butter oat smoothie

Oat smoothie

Adding oats to a smoothie is a great way to make it plump. Rachel Hosie / Insider

I love smoothies on warm mornings, but if they’re just fruits and vegetables, they won’t be very filling or provide you with essential fats and proteins. That’s why I love adding ingredients that fill me up, like Greek yogurt, nut butters, protein powder, and of course, oats. This smoothie is always just the thing.

Ingredients:

  • Add about 200 ml of almond milk (or milk of your choice) more or less for your preferred consistency

  • 1 banana, ideally frozen

  • Handful of raspberries (fresh or frozen)

  • 150g Greek yogurt

  • 20 g of oats

  • 15 g peanut butter

  • 1 teaspoon honey

  • Sprinkle with cinnamon

Method:

1. Mix everything in a mixer until smooth, pour into a glass and enjoy.

6. Chocolate protein oatmeal

Much like overnight oats, you can make oatmeal any flavor you prefer – one of my favorites is chocolate banana. I add protein to my oats to make them more filling and delicious. The trick, however, is to make the protein powder into a paste by mixing it with some water and then stirring in – this will keep it from becoming powdery and lumpy.

Ingredients:

  • 40-50 g of oats

  • Milk or water

  • 1 measuring spoon of chocolate protein powder, made into a paste

  • 1/2 banana, mashed

  • 1 tbsp cocoa powder

  • Fruit, dark chocolate, and chocolate sauce or nut butter on top

Method:

1. Cook your oats with almond milk, banana and cocoa powder in the microwave or on the stove, stirring occasionally, for a few minutes until they thicken.

2. Stir in your protein paste, add your toppings and enjoy.

7. Muesli with yogurt and fruit

Muesli, yoghurt and fruit are a classic combination that is always popular. Opt for Greek yogurt or Skyr for a protein boost, or try whipping some protein powder into plain yogurt. Muesli with milk alone doesn’t make the most balanced meal, but there is nothing wrong with including muesli in your diet. If you have the time, you can even make your own, which allows you to keep an eye on sugar levels, like Minimalist Baker’s banana bread granola.

Ingredients:

Method:

1. Put everything in a bowl. Eat.

Read the original article on Insider