• Janice Tracey

Oats - the King of Breakfasts


Oats are one of the most versatile foods in my cupboard.

Hot creamy porridge, portable overnight oats, pancakes, baked oats, muffins, porridge bread - the list is endless. The fibre and protein content is so good, and the fat content isn't high. While a one cup serving is usually the go-to, remember that you can reduce your portion and pair it with fruit, flaxseed, chia seeds, or other healthy options.

Oats contain soluble fibre, the type that has been shown to help lower cholesterol, which is why I recommend starting your day with a filling bowl of oatmeal.

They are also a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose.

Lastly, oats are a good source of protein, iron, magnesium, zinc, and selenium and help balance your blood sugars. For a dish that you usually enjoy in the morning, that's a pretty impressive way to start your day.

Here's two of my favourites:


Baked Oats If you've got a bit of time in the morning, are so cosy and comfy - a cross between rice pudding and bread and butter putting. 40gms oats, 1 egg, 150mls yogurt, pinch of cinnamon, small handful of berries and a few sliced almonds (optional). In a dish, in the oven (180) for 20-30 minutes depending on how soft or dense you like it.


Porridge Bread - the most amazing use for porridge that I have come across. And it works every time.

1 x 500ml tub of good quality yogurt such as Yeo Valley , Fill the tub twice with oats, add 2 tsps baking soda, 1 tsp salt and 1 egg. Mix well and spoon into a lined 2lb bread tin and bake for 40-50 mins. I top with a mix of pumpkin and sunflower seeds (optional). Every oven is different - check if it's ready if a skewer or cocktail stick comes out clean,

#Porridge #solublefibre #oats #protein #breakfast #antioxidant #lowercholesterol

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