Christa Cooks…and Sometimes Bakes

I know you have heard of oat meal, but have you heard of the Blue Zones?

Blue Zones have the world’s longest and healthiest life expectancy, and I am totally obsessed!! Many people believe that the secret to living to be 100 could be eating like we’re in one of these areas.

This recipe, my favorite nutrient-packed breakfast oatmeal recipe, definitely fits into this lifestyle.

With any oatmeal recipe, the possibilities are essentially endless, especially when you look at lifestyles like the Blue Zone, where you want to put as many fruits, nuts, and whole grains as possible.

People who live in Blue Zones generally shy away from processed food as much as they can, so, it’s important when eating like you live in one of these communities to do your best to stick with the same train of thought.

With that in mind, we can prepare a delicious bowl of oatmeal full of fiber, antioxidants, vitamins, minerals, proteins, healthy fats, and more. Let’s start this healthy cooking adventure to live longer!

The History of Oatmeal

Today, oatmeal is seen as a healthy breakfast, but not that oatmeal that we used to eat as kids — i.e. the ones in the packets with all the sugar. Yes, they were freakin’ delicious, but soooo not good for us.

These days, we can see hundreds of oat-based recipes on social media. However, this delicious dish has been around for thousands of years.

The earliest evidence of human consumption of oats dates to over 30,000 years ago, when the Earth was in the grip of an ice age. Records show that people used to ground oats into a porridge-like oatmeal.

Although oat grains were used to feed animals and peasants, it’s said that the Ancient Greeks and Romans knew they were edible.

After they were brought to Britain, oats became an important cereal in Scotland, England, Wales, and Ireland. Shortly after, these grains spread to other countries.

In the United States, oats were primarily used to feed animals. However, this changed when local mills and grocery stores grew in popularity by 1900. At that time, oatmeal became a breakfast food.

Many things happened during this period. In 1888, Quaker Oats Company was born. The original name was American Cereal Company, founded by seven major oat millers. As people started to see oatmeal as a breakfast option, this conglomerate began experimenting with advertising, which resulted in a new brand that produced and promoted oatmeal for human consumption.

The first trial-size boxes were produced in 1890. Over 30 years later, the company introduced quick oats. Later, in 1966, American families could choose between that one or the instant option. Quaker Oats’ first flavored oatmeal (Maple & Brown Sugar) was available in convenience stores in 1970.

This is a fascinating story, isn’t it? The best part? It doesn’t end here. Oatmeal became a popular breakfast that we still eat today. Also, we’ve made hundreds of new versions of this dish. Overnight oats were already popular in the early decades of the 21st century, for example.

Types of Oats

Have you ever walked down the aisle of your local grocery store? There are all types of different oat options —rolled oats, steel cut oats, oat groats, quick oats, instant oats… the list goes on.

How do you know which is best for you? What is the difference between old fashioned oats and quick oats? What happened to plain oatmeal?

Let’s take a look!

Whole Oat Groats

Whole oat groats are the oat grain in its intact form since only the hull is removed. This type of oats takes the longest to cook and has a texture similar to rice or barley.

Steel Cut Oats

To produce steel cut oats, the intact oat groat is chopped into smaller pieces with a steel blade to give them a chewier texture. The cooking time is also long, averaging 20-30 minutes.

Scottish Oats

Although they aren’t as popular as other types, Scottish oats are delicious! Since they’re stone-ground, they only require 10 minutes to cook and are ideal for porridge.

Old Fashioned or Rolled Oats

This is one of the most popular and versatile types of oats. Old fashioned oats, also known as rolled oats, are delicious and can be used in different recipes, whether you want to prepare refreshing overnight oats or cook a warm bowl of oatmeal.

The process of producing old fashioned or rolled oats begins by steaming the whole oat groat. After that, it’s rolled flat or pressed between steel rollers. Although all of the alternatives have the same flavor, you can find different thickness options.

Quick Oats

They’re essentially a variation of rolled oats because they go through a similar steaming process. However, they’re rolled flat and chopped into smaller pieces, which reduces cooking time and gives them a mushier texture. We can make a healthy breakfast in just three minutes if we use this type of oats!

Instant Oats

This version is the most processed one. Oat groats go through a process of steaming and rolling. After that, they’re pre-cooked, dried, and cut into small pieces. Instant oats cook the quickest since they only need to be soaked in hot water.

Blue Zone Breakfast Oatmeal Recipe

Eating a warm bowl of oatmeal on a cold winter morning is an incomparable experience. Every nutty-flavored bite will warm our bodies and comfort our souls as we watch the beautiful sunrise.

However, there’s much more to it. Oatmeal offers many science-backed benefits, making it a whole-grain powerhouse that provides many nutrients to our daily diet and helps us get energy.

With my oatmeal version, I’d like to show you how easy it is to cook oatmeal and take advantage of all the nutrient powerhouses of this breakfast food.

Let’s learn how to prepare a delicious bowl of oatmeal to eat as if we lived in one of the Blue Zones!

What We’ll Use

While we don’t need more than old fashioned rolled oats, water, and salt to make oatmeal, we can take this recipe to the next level by using other ingredients to add flavor and, most importantly, more nutrients! Let’s go over the ones I usually use:

• Old fashioned rolled oats: Although we can use some alternatives, steel cut, instant, and quick-cooking oats would change the consistency of the base recipe because they don’t absorb the liquid. However, old fashioned rolled oats are ideal because they add creaminess and make the dish more filling.
• Water: We need some liquid to cook oatmeal. Personally, I think water is the best option to make this recipe. It works great, helps me control calories, and allows the oats to shine on their own.
• Salt: Adding just a pinch of salt can help bring out the inherent nutty flavor and sweetness of oats, but this is optional.
• Banana: Bananas and oats are a nutritious and delicious combination! This fruit will add sweetness and creaminess even if we don’t use sugar or milk, which makes this recipe super healthy. Also, bananas are an excellent source of potassium.
• Flax seeds: Since they’re rich in fiber and omega-3 fatty acids, flax seeds offer countless health benefits, including improved digestion, better gut health, and stabilized blood sugar levels. Additionally, they provide good amounts of protein and add crunchiness to our oatmeal.
• Pepitas: By adding pumpkin seeds or “pepitas” to our oatmeal, we’re combining high-quality carbs with healthy fats and protein, which will keep us full for longer. Plus, they’re an excellent source of vitamins, minerals, and antioxidants that will boost our immune system and overall health.
• Raw honey: We can use honey as a natural sweetener to give more flavor to our bowl of oatmeal. However, this ingredient also acts as an antioxidant and anti-inflammatory agent and has antibacterial properties!

Ingredients and Quantities

For one serving:

• ½ cup of old fashioned oats
• 1 cup of water
• 1 whole banana, cut into slices
• 1 TBSP flax seeds
• 1 TBSP pepitas
• Raw honey (to taste)

Cooking Instructions

1. In a saucepan, add ½ cup of old fashioned oats with 1 cup of water. A sprinkle of salt is a nice addition, too, but you definitely don’t need it, especially if you’re watching your sodium intake.

2. Give the oats and water to stir, and then start cooking over medium heat until it begins to thicken.

3. Add the sliced ​​banana and stir. Transfer to a bowl.

4. Add your flax seeds and pepitas, and then drizzle with raw honey for a kiss of sweetness!

Tips for Making the Perfect Bowl of Oatmeal

• Choose the right type of oats: Since quick-cooking oats get mushy, and steel cut oats take much longer to cook, always use old fashioned rolled oats for this recipe. It’s the ideal option for the best results!
• Pay attention to the ratio: We should use the correct oat-to-liquid ratio to prevent our oatmeal from becoming too watery or too thick. I always use a 1:2 ratio for this recipe, but this can vary from product to product. Check the oats packaging to find this information.
• Experiment: If you want to experiment and try new flavors, you can toast your oats in butter. It’ll add a deep flavor. You can also add a splash of vanilla extract for the same purpose.
• Be creative: Few breakfast foods are as versatile as this one. If you’re considering meal prepping but get bored of eating the same thing every day, you can create a new and delicious dish using this recipe for the base and adding other toppings. There’s a whole world of flavors to discover!

Oatmeal Toppings and Ingredient Swaps

There are endless ways to prepare oatmeal. We can see this recipe as a blank canvas and add other ingredients for new flavors, textures, and nutrients. Below are some of my favorite options:

Fresh Fruit

I often use bananas to add creaminess to my oatmeal, but you can skip that step and use it as a topping. Other fruits are excellent, too, such as berries, apples, and mangoes.

If you like frozen or dried fruits, you can also add some. My favorites are apricots, raisins, dates, coconut, and cranberries.

Spices

Spices are great because they give more flavor to our oatmeal without changing its consistency or adding calories. Also, they have many health properties. These are some options:

• Ginger (you can use grated fresh ginger on top or add it to the recipe while cooking)
• Cinnamon
• Nutmeg
• Pumpkin spice

Nuts and Seeds

Adding whole or chopped nuts to our bowl of oatmeal can help us experience new textures while nourishing our bodies with healthy fats and proteins. There are many options, but I often choose the following:

• Walnuts
• Pecans
• Peanuts
• Chia seeds
• Sunflower seeds

Sweeteners

If we want to reduce our sugar consumption, we can consider other sweeteners. As I mentioned, I use honey for this recipe. However, there are other options, such as maple syrup, brown sugar, and agave syrup.

Dairy

We can use milk instead of water to cook oats. This will make our oatmeal creamier. Yogurt can also be a great option to add creaminess, but I prefer to use this delicious ingredient as a topping. Both will help us if we want to increase our protein consumption, too!

Cooked Grains

Whether we cook them separately or with our oatmeal, cooked grains offer many health benefits and will help us stay full for longer. Quinoa, wheat germ, and amaranth are great choices.

Nut Butter

If we choose a healthy option, nut butter could also be an incredible topping for our oatmeal. It’s loaded with heart-healthy monounsaturated fats, vitamins, and other nutrients that will benefit our health. These are some options:

• Peanut butter
• Almond butter
• Pistachio butter
• Sunflower seed butter
• Cashew butter

Other Healthy Oatmeal Recipe Ideas

Although this recipe is my comfort zone, I like to vary up my oatmeal and swap some ingredients to create new dishes. Here are some ideas:

• Banana nut: I use this recipe as a base for this banana but oatmeal, but I slice the banana and add it as a topping. I also add walnuts for a crispy bite.
• Maple brown sugar: This homemade version of the classic oatmeal packet is the best option when we’re craving something sweet. We just have to add maple syrup or brown sugar (or both), cinnamon, and pecans.
• Tropical: I love tropical fruits, so I also add some of them sometimes to flavor my oatmeal. Pineapple and mango are my favorites!
• Strawberry and cream: This dreamy combination only needs some cream or yogurt and fresh sliced ​​strawberries. It’s delicious!
• Chocolate and nut butter: When I’m craving chocolate, I add some cocoa powder to the oatmeal mixture, stirring occasionally. Then, I garnish my bowl with sugar-free chocolate chips and a spoon of nut butter.

Frequently Asked Questions

Are Oats Gluten-Free?

Oats aren’t considered a gluten source, but not all commercially available oats are gluten-free, as contamination with rye, wheat, or barley may occur in some manufacturing or processing plants.

Can I Cook Oatmeal in the Microwave?

Yes, you can! Just put the ingredients in a microwave-safe bowl with plenty of room. Microwave for a minute first and stir. Then, microwave at 30-second intervals until it has the consistency you want.

Is Oatmeal Good for Weight Loss?

Oatmeal can be a healthy breakfast because it offers many nutrients and contains fiber, which can keep us full for longer. Consequently, this can help us eat less throughout the day and lose weight.