Discover the nutritional power of oat groats over flakes

As the name suggests, oat groats are made from heat-processed oat grains. In shops, you can find broken groats, which involve crushing the grain, and whole oat groats made from whole grains. Both types are rich in nutrients and ought to be included in your diet.

Think you're sorted with oat flakes and don't need groats? That's a misconception, as there's space for both in your meals. Groats are made from whole oat grains, which are always roasted at low temperatures. This gives them more nutritional value than oat flakes, which undergo a process of steaming, rolling, steaming again, and finally roasting.

Oat groats stand out from other groats because they are particularly rich in dietary fibre, containing several types of it, including the exceptionally valuable beta-glucan. This fibre occurs naturally in few foods, such as shiitake mushrooms, oyster mushrooms, and seaweed. Some grains, including oats, also contain it. Beta-glucan may help prevent many lifestyle diseases, such as cancer, heart and circulatory diseases, cataracts, and bone system diseases. It also supports gut health, helps control blood sugar, and reduces "bad" cholesterol levels. Given their low-calorie content, oat groats are ideal for weight-loss diets.

Oat groats are also a good source of vitamins and minerals. They contain B vitamins and vitamin E, known as the "vitamin of youth." Minerals found in them include iron, phosphorus, zinc, magnesium, calcium, and copper.

Oat groats are incredibly easy to use in the kitchen and suitable for sweet and savoury dishes. Porridge is the most popular way to use oat groats for breakfast. You can cook it with milk, water, or plant-based beverages, adding your favourite fruits, nuts, or seeds. Oat groats also work well in thick soups and stews, where they add flavour and thicken the dishes. You can also make patties by mixing them with your preferred spices and vegetables.

Ingredients:

• A cup of oat groats
• A small courgette
• Red bell pepper
• 2-3 stalks of celery
• A few cherry tomatoes
• Salt, pepper, and paprika to taste
• A tablespoon of oil
• Parsley or dill for serving
• Unrefined oil for serving

Instructions:

1. Rinse the groats, then cover them with 470ml (roughly two cups) of water, add salt, and cook on very low heat. The groats should absorb the liquid and be soft after about 30 minutes.
2. Chop the vegetables into smaller pieces and sauté them in oil.
3. Arrange them beside the cooked groats, sprinkle with greens, and drizzle with unrefined oil.