Whole Oat Groats

Title: Whole Oat Groats

Servings 4 | Calories per serving: 180 kcal

Ingredients

1 cup (dry measure) whole oat groats

Toppings

1 cup fresh or frozen berries (+100 kcal)

2 tablespoons hemp seeds (+110 kcal)

2 tablespoons of ground chia or flax seeds (+110 kcal)

3/4 cup non-fat plain greek yogurt (+90 kcal)

1 teaspoons cinnamon (or spices of choice)

Recipe Instructions

1. Place the oat groats in a colander and rinse under running water.

2. Add oat groats plus 4 cups of water to a pot and bring it to a boil. Once boiling, reduce the heat to medium and cover with a lid.

3. No need to stir while they are cooking. You will want to check them every 15 - 20 minutes to make sure that there is enough water. If they start to stick to the bottom then add 1/2 cup of water to keep them from sticking.

4. The oat groats are done when they are soft but still have a chewy texture. If you like them a little chewier you can simmer them for only 45 minutes. If you’d like to make them as soft as possible, simmer for up to 60 to 90 mins. Just know they will always have a bit of chew.

5. Once cooked, portion into 4 servings.

6. Add topping in the morning and enjoy!

Tips:

• To increase the protein content on a calorie budget: substitute hemp seeds (1 tablespoon [10 grams] is 55 kcal and 3.2 grams protein) for non-fat plain greek yogurt (3/4 cup is 90 kcal and 16 grams protein).

oat-groats.pdf

Download PDF • 196KB