When the weather turns chilly, there’s nothing quite like a warm bowl of porridge to start the day. But with so many types of oats available, how do you choose the right one for you? Nikki Birrell explains.
From steel-cut, also known as groats, to quick-cooking, each variety of oats offers its own unique blend of texture, nutrition and convenience. Here’s a quick guide to help you find your perfect winter breakfast.
Steel-cut oats (aka oat groats)
- Processing: Whole oat groats cut into pieces
- Nutritional profile: Highest in fibre and nutrients
- Texture: Chewy and nutty
- Cooking time: 30-45 minutes
- Cooking method (stovetop): Simmer 1 cup oats with 4 cups water/milk for 30-45 minutes
- Microwave: Not recommended due to long cooking time and risk of uneven cooking
Wholegrain rolled oats (sometimes called jumbo oats)
- Processing: Steamed and rolled flat, retaining all parts of the grain
- Nutritional profile: High in fibre and nutrients
- Texture: Coarser than regular rolled oats
- Cooking time: 10-15 minutes
- Cooking method (stovetop): Simmer 1 cup oats with 2 cups water/milk for 10-15 minutes
- Microwave: Combine 1 cup oats with 2 cups water/milk in a large microwave-safe bowl. Microwave on high for 5-7 minutes, stirring halfway through. Ensure the bowl is large to prevent overflow.
Rolled oats
- Processing: Steamed and rolled flat, some parts of the grain may be removed
- Nutritional profile: Slightly less fibre and nutrients than wholegrain rolled oats
- Texture: Soft and creamy
- Cooking time: 5-10 minutes
- Cooking method (stovetop): Simmer 1 cup oats with 2 cups water/milk for 5-10 minutes
- Microwave: Combine 1 cup oats with 2 cups water/milk in a large microwave-safe bowl. Microwave on high for 2-3 minutes, stirring halfway through. Ensure the bowl is large to prevent overflow.
Quick cooking oats (or instant oats)
- Processing: Pre-cooked, dried, rolled thinner
- Nutritional profile: Retain most nutrients, but slightly reduced due to processing; flavoured versions may contain added sugars and salts
- Texture: Soft and mushy
- Cooking time: 1-2 minutes
- Cooking method (stovetop): Add boiling water/milk to 1 cup oats and let sit for 1-2 minutes, or microwave with water/milk for 1-2 minutes
- Microwave: Combine 1 cup oats with 2 cups water/milk in a microwave-safe bowl. Microwave on high for 1-2 minutes, stirring halfway through. Ensure the bowl is large to prevent overflow.
Benefits of soaking oats overnight
1. Improved digestibility: Soaking oats overnight breaks down phytic acid, a compound that can inhibit nutrient absorption. This process can make the oats easier to digest.
2. Reduced cooking time: Soaked oats cook more quickly. This can save time in the morning if you prefer a warm breakfast without the lengthy stovetop cooking.
3. Creamier texture: Soaking oats overnight can result in a creamier texture when cooked, especially for steel-cut or wholegrain oats, which tend to be chewier.
4. Enhanced nutrient absorption: By reducing phytic acid, soaking may increase the bioavailability of certain nutrients, such as iron, zinc, and magnesium, found in oats.
Tip: Soaking may soften oats more than some prefer. Experiment to find your preferred texture.
How to soak oats overnight
To soak oats overnight, follow these simple steps:
Ingredients: Use your preferred type of oats (steel-cut, rolled, etc.) and water or milk in a ratio of approximately 1:2 (oats to liquid).
Method
- Place the oats in a bowl or container.
- Pour enough water or milk over the oats to cover them completely.
- Cover the bowl or container with a lid or plastic wrap.
- Leave the oats to soak at room temperature or in the refrigerator overnight, for at least 8 hours.
- In the morning, simply heat the soaked oats on the stovetop or in the microwave until warmed through, and add additional toppings as desired.
Exploring alternative grains
For a twist on traditional oats, consider adding alternative grains such as quinoa and chia seeds to your porridge. Quinoa, known for its high protein content, adds a nutty flavour and extra nutritional boost. Chia seeds, rich in omega-3 fatty acids and fibre, contribute a thickening texture and subtle crunch. Buckwheat, despite its name, is not wheat but a gluten-free seed packed with antioxidants and minerals. When cooked, it offers a hearty, earthy flavour that complements oats wonderfully.
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