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5 Unique Ways to Enjoy Oats and Their Nutritional Benefits

Oat my! The possibilities of what you can do with oats is truly incredible! From baked goods to risottos, and many more dishes in between, oats are highly versatile, offering countless possibilities to get more taste and nutrition out of what we eat each day. 

This post was created in partnership with The Quaker Oats Company. As always all opinions are my own and I appreciate your support! 

I don’t know about you, but to me the fall is synonymous with cozy oatmeal bowls, pumpkins (of course!) and lots of warm, hearty dishes that warm the belly and the soul. Today I am celebrating oat week, which happened all week on Instagram

From savory to sweet, hot to cold, oats can provide goodness any time of day. I like to think of them like a blank canvas to inspire culinary creativity, which is exactly how I hope you feel about all of these unique, and nutritious recipes that use oats! 

Oats have a unique nutrition profile with a balance of both insoluble and soluble fiber (2 grams of each per serving). A ½ cup serving of oats is also a good source of essential vitamins and minerals our bodies need, including vitamin B1, magnesium, phosphorus and manganese. Oats are a good source of fiber and can help support a healthy digestive system. Experts recommend we get 25-38 grams of fiber per day, and unfortunately most of us are not getting enough. A diet rich in whole grains like oats, fruits and vegetables can help us meet our fiber goals for the day. 

how to use oats

For more than 140 years, Quaker has been the leading expert in oats, committed to combining science, scale, passion and expertise, and dedicated to researching all that this powerful grain has to offer. Their high-quality, nourishing oats are produced with high standards of quality, nutrition, taste and safety. That’s why I trust that blue canister that I see at the store and it’s definitely one of my pantry staples that I always have on hand. 

savory oatmeal bowl

Each variety of Quaker Oats – Instant, Quick, Old Fashioned and Steel Cut – are 100% whole grain, and ounce per ounce, they all provide similar amounts of fiber, vitamins and minerals.

You definitely can’t go wrong with a bowl of oatmeal topped with seasonal fruit and nuts or seeds, but I also challenge you think outside the oat bowl and use oats in these recipes below that provide taste, texture and nutrition to every bite! 

Print

Steel Cut Oat Risotto with Butternut Squash and Spinach

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings

Ingredients

 

  • 2⁄3 cup Quaker® Quick 3-Minute Steel Cut Oats

  • 1 cup low sodium chicken stock (vegetable stock can be substituted)

  • 1 shallot, diced (roughly 2 tbsp.)

  • 2 cloves garlic, minced

  • 1 1/2 cup spinach 

  • 2 tbsp. Parmesan cheese 

  • 1/2 cup butternut squash, roasted or frozen 

  • salt and pepper to taste


Instructions

  1. Cook oats in the microwave according to package directions, swapping chicken or vegetable stock for water. 

  2. Meanwhile, mince the garlic and shallot. Add to a sauté pan and along with butternut squash (if using frozen, butternut squash will have to cook longer, if already roasted this step is simply to get it crispy). 

  3. Add spinach until just lightly sautéed. 

  4. Remove from heat and fold into oats. Top with parmesan cheese and salt and pepper to taste.


Print

Fall in a Bowl

  • Author: Maggie Michaczyk, RDN
  • Prep Time: 3 minutes
  • Cook Time: 5 minutes
  • Total Time: 8 minutes
  • Yield: 1 serving

Ingredients

  • 1/2 cup Quaker® Old Fashioned Oats

  • 3/4 cup plain unsweetened almond milk

  • 1/4 cup pumpkin puree 

  • 1/4 cup apples, diced

  • 1/2 tsp. coconut oil 

  • 2 tsp. pumpkin pie spice

  • 1/2 tsp. vanilla extract

  • 1 tbsp. pecans, chopped 

  • 1 tbsp. maple syrup


Instructions

 

  1. Cook oats according to package directions, using almond milk instead of water.

  2. Once cooked, stir in pumpkin puree and vanilla extract

  3. In a small sauté pan add diced apples, coconut oil and pumpkin pie spice. Stir together and toast until apples are fragrant. 

  4. Add apples to oats, along with pecans and a drizzle of maple syrup. 


Print

Pumpkin Oat Bars

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: 12 servings

Ingredients

  • 2-1/2 cups Quaker® Old Fashioned oats, divided

  • 1 cup unsweetened almond milk 

  • 1/2 cup pumpkin puree

  • 1/3 cup pure maple syrup

  • 1/4 cup vegetable oil 

  • 1 egg

  • 1 teaspoon vanilla

  • 2 Tablespoons chia seeds

  • 1 teaspoon pumpkin pie spice

  • 1/2 teaspoon baking powder

  • 1/4 teaspoon baking soda

  • 1/4 teaspoon salt

  • 1/3 cup pecan halves, roughly chopped (optional)


Instructions

  1. Preheat oven to 350 degrees then spray an 8×8″ baking pan with nonstick spray and set aside.

  2. Add 1 cup old fashioned oats to a food processor or blender then process until oats have turned into flour, or use oat flour. 

  3. In a medium bowl add milk, pumpkin puree, maple syrup, vegetable oil, egg, and vanilla to a large bowl and whisk to combine. Add 1 cup of oat flour plus 1-1/2 cups oats, chia seeds, pumpkin pie spice, baking powder, baking soda, and salt then stir to combine. Fold in chopped pecans then pour batter into prepared baking pan.

  4. Bake for 45 minutes, or until the edges are golden brown and the center has set. Remove and let cool before cutting into squares. Store in an airtight container in the fridge for up to a week.


Print

Savory Turmeric Oats with Chickpeas and Soft-Boiled Egg

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 1 serving

Ingredients

  • 1/2 cup Quaker® Quick Oats or Old Fashioned Oats 

  • 1/2 cup unsweetened almond milk

  • 1/4 cup chickpeas, cooked

  • 2 tbsp. pumpkin puree 

  • 1/4 cup arugula 

  • 1 egg, soft boiled 

  • 1/4 tsp. turmeric

  • 1/4 tsp. black pepper

  • pinch of salt


Instructions

  1. Soft boil an egg (I place the egg into a small pot with boiling water and a teaspoon of baking soda and bake for 6-7 minutes. Then I transfer it to an ice bath for a few minutes before peeling) 

  2. Cook oats according to package directions, using almond milk instead of water. 

  3. Meanwhile, toast the rinsed and drained chickpeas on a sauté pan. Season with turmeric, black pepper and a pinch of salt. Sauté until crispy, about 2-3 minutes.

  4. Stir pumpkin puree into oats until all is combined. Top with arugula, chickpeas and soft-boiled egg.


Print

Sweet Potato Casserole with Maple Walnut Oat Topping

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 45 minutes
  • Cook Time: 10 minutes
  • Total Time: 55 minutes
  • Yield: 10 servings

Ingredients

  • 2 lb sweet potatoes (about 5-6) 

  • 2 tbsp butter, melted

  • 1 cup unsweetened applesauce

  • 2 tsp. ground cinnamon

  • 1 tsp. salt 

  • pinch of ground nutmeg

  • 1/2 cup chopped pecans

  • 1/4 cup Quaker® Gluten Free oats

  • 1/2 tsp. ground cinnamon

  • 1/2 tsp. salt

  • 1/4 tsp. ground allspice

  • 3/4 cup gluten free flour (made from Quaker® Gluten Free oats)

  • 1/3 cup coconut sugar

  • 3 tbsp. chilled unsalted butter or ghee, cut into 1/2-inch cubes


Instructions

 

  1. Preheat oven to 450 degrees. Use a fork to poke holes all around each sweet potato. Bake in the oven for 45-50 minutes until the potatoes are tender. Remove from the oven and let cool. Turn the heat down to 375 degrees F.

  2. Remove the sweet potato skins and place in the bowl of a food processor along with the applesauce. Blend until smooth. 

  3. Add butter cinnamon, nutmeg, and salt. Blend once more until combined. 

  4. Transfer to a 9X13 baking dish and prepare the oat crumble by adding all of the ingredients to a small bowl and mixing together. 

  5. Sprinkle the topping onto the sweet potatoes and bake uncovered for 25 to 30 minutes until the top is lightly browned. 

  6. Let cool, and serve. 

  7. Store in an airtight container in the fridge for 3-4 days.


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Carly

"Maggie did a great job of listening to my needs and offering practical, cost-effective, and sustainable solutions."
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