My Vegan Oatmeal Recipe Guide
Let me just start off by saying oatmeal is one of my personal favorites. Its a great source of carbs, protein, vitamin A, B6, calcium, magnesium, iron, and fiber. It is also a very versatile. The problem with oatmeal is that it tastes pretty bland on its own. In this recipe guide I’m going to dive into a few points.
- What type of oatmeal to get
- How to cook oatmeal
- what to add to oatmeal
What Type Of Oatmeal To Get
When you get your oatmeal from the grocery store, make sure that its not mixed with sugar and other added sweeteners. The idea when you’re choosing your oatmeal is to get the most nutrient dense and least processed form. Here are my top picks.
Steel Cut Oats
Nutrition (serving size ¼ cup dry): 170 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 29 g carbohydrates, 5 g fiber, 0 g sugar, 7 g protein
Steel cut oats are the most nutrient dense type of oatmeal. They are also the least processed. They take the longest to cook, but have a nice flavor that almost seems a bit nutty.
Rolled Oats
Nutrition (serving size ½ cup dry): 190 calories, 3.5 g fat (0.5 g saturated fat), 32 g carbohydrates, 5 g fiber, 7 g protein
Rolled oats is also known as old fashion oats. It matches steel cut oats in nutrient density, but is slightly more processed. The pre-steaming and flattening of these oats gives it longer shelf life and a shorter cooking time.
Quick Oats
Nutrition (serving size ½ cup dry): 180 calories, 3 g fat (0.5 g saturated fat), 29 g carbohydrates, 5 g fiber, 1 g sugar, 7 g protein
Quick oats is also known as quick cooking oats, or quick rolled oats. The difference between quick oats and rolled oats is that the quick oats is steamed for longer and rolled thinner. This extended processing of quick oats makes it come out much creamier after its cooked.
How To Cook Oatmeal
The interesting thing about oats is that it mixes with pretty much anything because adapts the flavor of whatever seasonings you use. This means you can really think outside the typical idea of oatmeal being a regular warm cereal. Here’s how I’ve been making mine.
- Add 2 table spoons of chia seeds, 1/2 tea spoon of cinnamon, and 1/4 teaspoon of pink Himalayan sea salt to 1 cup of old fashioned rolled oats.
- Bring 2 cups of water to a boil. Put the heat low and then add 1 tablespoon of agave for a bit of added sweetness.
- Once the water comes to a simmer, add the oatmeal and turn the heat off.
- Stir occasionally until you get your ideal consistency. You can also add cashew milk for extra creaminess.
What To Add To Oatmeal
This is a simple recipe that tastes great on its own, but the real magic is in what you add on top. Typically what I would add is a variety of fruits, nuts and seeds. Here’s a list of those foods.
FRUIT
- Berries
- Sliced Banana
- Sliced Avocado
- Sliced Apple
- Pineapple Chunks
NUTS
- Crushed Cashews
- Crush Pecans
- Crushed Peanuts
- Sliced Almonds
- Walnuts
SEEDS
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Pumpkins Seeds
My Top Vegan Protein
If you need a vegan protein supplement that tastes good, has a good texture, and doesn't have all the additives and colors, give this one a go. each serving is 27 grams of protein and 120 calories.
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