Breakfast oatmeal is a nutritious and satisfying meal. Learn how to cook quick-cooking, old-fashioned, and steel-cut oatmeal, and add flavor without adding a lot calories.
Breakfast oatmeal is satisfying and healthy. Whole grains are something that Americans do not consume enough of. This whole grain is rich in fiber which can help reduce “bad” LDL blood cholesterol. It also contains 6 grams of protein per 1-cup serving according to the USDA.
Oatmeal can also help you control your blood sugar levels. Bonus: A review published in Obesity Reviews for 2019 suggests that a low GI diet is helpful for weight loss.
All oats are nutritious, no matter which type you choose quick-oats , steel-cut or rolled oats . Add your favorite fruit for more fiber, and nuts to give it a crunchier texture and healthy fats.
The most common types and cooking methods of oatmeal are listed below. Follow the instructions on the package to prepare one portion of oatmeal. According to the USDA a serving of each of the oatmeals below has about 150 calories when prepared with water. However, steel-cut oatmeal contains much more fiber.
How to make oatmeal with quick-cooking oats
The quick-cooking or quick oats have been precooked and then dried, rolled, and packaged. They are often called “instant oats”, “instant oatmeal” or “instant oats”, as their name implies.
Stovetop:
1. Bring 1 cup milk or water to a boil with a pinch (if desired) of salt in a small pan.
2. Reduce heat to medium and cook for one minute. Stir in 1/2 cup oats.
3. Cover and leave the food for two to three minutes.
Microwave:
1. Mix 1 cup water (or low-fat or nonfat milk) with 1/2 cup oats (and a pinch of sea salt if desired) into a 2-cup microwaveable bowl.
2. Microwave at high for between 1 1/2 and 2 minutes.
3. Stir well before serving.
How to make Oatmeal from Old-Fashioned Oats
The oats in old-fashioned oats are steamed, then rolled. Sometimes they are called “rolled oats.” Use milk to make oatmeal creamier.
Stovetop:
1. Bring 1 cup water (or low-fat or nonfat milk) to a rolling boil in a small pan. Add a pinch of sea salt if you like.
2. Stir in 1/2 cup oats, reduce heat to medium, and cook for 5 minutes, stirring every few minutes.
3. Cover and leave the food for two to three minutes.
Microwave:
1. Mix 1 cup water (or low-fat or nonfat milk) with 1/2 cup oats (if desired). Place in a microwaveable 2-cup bowl.
2. Microwave at high for 2 1/2 to three minutes.
3. Stir well before serving.
How to make oatmeal with steel-cut oats
Steel cut oats is toasted, then sliced into oat groats (the oat kernels that have been removed from their husk). Steel-cut oats are not difficult to prepare, but it does take more time. Sometimes they are called “Irish oats.”
Stovetop:
1. Bring 1 cup water or milk to a boil with a pinch (if desired) of salt in a small pan.
2. Stir in 1/4 cup oats, reduce heat to low, and cook stirring occasionally for 20-30 minutes, or until oats reach the desired texture.
Oatmeal Toppings
Add-ins can make oatmeal taste better and make it healthier. Fiber is increased when you top oatmeal with your favorite fruits. Nuts are a healthy source of fat and can make your breakfast filling.
Fruit:
- Dried fruits (such as raisins or cranberries or chopped dates or apricots)
- Fresh or frozen berries
- Applesauce
- Jam or preserves
- Fresh fruit, such as apples or bananas, can be chopped or sliced.
Nuts and Seeds
- Peanut butter, almonds, pecans and walnuts
- Ground flaxseeds, sesame seeds or chia seeds
Sweeteners:
- Maple syrup
- Brown sugar
- Honey
Spices:
Spices like cinnamon, nutmeg and ginger can give your oatmeal a boost in antioxidants. Spices like ginger, nutmeg, and cinnamon can boost antioxidant.
- Cinnamon
- Nutmeg
- Ginger
- Cardamom
Dairy and Alternatives to Dairy:
- You can add more calcium to your oatmeal by adding a bit of yogurt or calcium-fortified plant-based milk.
How to make the best bowl of oatmeal
1. Use Steel-Cut Oats
They take longer to cook, but it’s worth the wait. Steel-cut oatmeal has a texture that is both creamy and chewy.
2. Flavored Instant Oatmeal: Avoid it!
Sugar is added to most instant oatmeal flavors. Over time, too much sugar can have negative effects on health. This includes weight gain and inflammation. You can control the amount added sugar to your oatmeal while still enjoying your favorite flavors.
3. Liquid to At Ratio: Be Mindful
To avoid a sticky, pasty mess or soupy mush, read the instructions on your oatmeal container. The ratio for steel-cut oatmeal is 3/4-1 cup liquid per 1/4 cup oats. If you’re using quick-cooking oats or rolled oats the ratio is one cup of liquid for every 1/2 cup of oats.
4. Think Beyond Water
Instead of using water, use low-fat or plant based milk to boost calcium and add a creamy taste. You can also add apple cider to the mix for an extra flavor boost. This is because the ratio of liquids to oats remains the same. You may never make oatmeal again with water alone.
5. Take it Ahead
What could be better than a warm, delicious bowl of oatmeal to start your day? What about having it ready to go when you get up in the morning? On a Sunday, make a large batch of Steel-cut Oats and store it in the fridge. Simply spoon a portion into a microwave-safe dish, add water, and microwave for 1 to 2 minutes. This is a quick and easy way to make your favorite breakfast available any day of week.
Try making overnight oatmeal. Mix equal parts of old-fashioned (not quick-cooking oats) and water with a pinch salt in a glass jar. Cover and refrigerate for up to 3 days. You can either eat the oats cold in the morning or heat them up using the microwave.
How to store your Oats
You can determine the freshness of oats by using the “use by” and “best before” dates on the package. Uncooked oats can be stored in their original packaging for up to a year before they become stale. Uncooked oats will also keep for a year in the freezer.
Bottom Line
Whole grain oatmeal will help you maintain a more stable blood sugar level. It will also keep you fuller for longer than cereals made from refined white flour. Mix-ins can be added to the oatmeal for more flavor and nutrition. A bowl of oatmeal is the perfect way to start your day, no matter what you add or how you cook it.
