Rich in a wide variety of beneficial nutrients, oats are some of the healthiest whole grains on the planet. We are, of course, referring to rolled oats or steel cut oats and completely ignoring the existence of flavored oatmeal packets. Those are full of sugar, processed ingredients, and eating one of those does not equate to eating a bowl of rolled or steel cut oats.
Oats are great sources of healthy carbs, dietary fiber, and contain more protein than most grains. A half-cup of dry rolled oats contains the following percentages of the recommended daily intake (RDI) of these nutrients:
- Phosphorus: 41%
- Copper: 24%
- Zinc: 20%
- Manganese: 191%
- Magnesium: 34%
- Iron: 20%
- Folate: 11%
- Vitamin B1: 39%
- Vitamin B5: 10%
Digestive Support
Oats contain unique fibers called beta-glucans, which help the digestive tract in two ways. First off, beta-glucans help food to move through the digestive tract at a regulated pace, which helps with nutrient absorption and digestion. Second, when oats enter the large intestine the beta-glucans encourage healthy bacteria production. They also release short chain fatty acids, which provide energy for intestinal cells.
Cardiovascular Support
Recent studies have shown that the beta-glucans in oats work to lower LDL cholesterol levels (the bad kind). This is due to the improved digestion and nutrient absorption. Magnesium, zinc, and B-vitamins, all of which support cardiovascular health, are in oats and absorbed during the digestive process. Another study reported that the antioxidants in oats, in combination with vitamin C, work to prevent LDL oxidation, which can inflame the arteries and damage tissues.
Recipe #1: Basil Stone Fruit Overnight Oats
Ingredients:
- 2 tablespoons chia seeds
- ¾ organic cup rolled oats
- 1 cup organic unsweetened almond milk
- ½ peach, sliced
- ½ plum, sliced
- 2 fresh basil leaves, sliced
- 2 teaspoon pumpkin seeds
- 2 teaspoons hemp seeds
Instructions:
- Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
- Refrigerate overnight for chia seeds and oats to absorb the almond milk.
- Top with the fruit, basil, and seeds in the morning, or when ready to eat.
Recipe #2: Tropical Overnight Oats
Ingredients:
- 2 tablespoons chia seeds
- ¾ cup organic rolled oats
- 1 cup organic unsweetened almond milk
- ¼ cup fresh mango, peeled and cubed
- 1 banana, sliced
- ½ avocado
- 2 teaspoons freshly squeezed lemon juice
Instructions:
- Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
- Refrigerate overnight for chia seeds and oats to absorb the almond milk.
- When you are ready to eat, add the mango, avocado, banana, and lemon juice to a blender and blend until smooth.
- Top the overnight oats with the avocado fruit puree. Enjoy!
Recipe #3: Berry Overnight Oats
Ingredients:
- 2 tablespoons chia seeds
- ¾ cup organic rolled oats
- 1 cup organic unsweetened almond milk
- ¼ cup fresh blueberries
- 3 fresh strawberries, sliced
- ¼ cup fresh raspberries
Instructions:
- Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
- Refrigerate overnight for chia seeds and oats to absorb the almond milk.
- Once you are ready to eat, top the overnight oats with the fresh berries and enjoy.
