Top 10 oat-based dished for weight control

Top 10 oat-based recipes for weight control

By Dr Megan Chircop, 8/5/2016

Many ingredients these days are termed 'Superfoods', but the humble oat really is just that. Oats have many health benefits. One of these is weight control. Oats don't have to be a stodgy bland mush that you have for breakfast. Enjoy them at any time of the day, in muffins, snack balls, and more. Our top 10 oat-based recipes are...

1) Chocolate protein overnight oats
Nutrition per serving - Calories <350 calories;

A scoop of protein powder is instantly turned into a nutritionally well-balanced breakfast. Shake protein powder together with oats, with cocoa powder, your choice of milk and some chia seeds in a mason jar. Place in the fridge overnight and in the morning take with you for a quick breakfast or heat in the microwave for a warming winter breakfast. Can be stored in the fridge for a few days so make two or three so minimise your time in the kitchen.

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Picture courtesy by Sweeter Life Club

2) Baked banana oatmeal
Nutrition per serving - Calories <280; Prot 11g

Assembled in less than a few minutes. Combine rolled oats, mashed banana, an egg and your choice of milk. Pour in to a lined baking dish and cook for 25 minutes. Makes four serves. Store in an air-tight container in the pantry or fridge. Enjoy for several days.

This would be great served with greek yoghurt for a high protein breakfast. But don't just limit this tasty bake to breakfast, wrap it in some parchment paper, pop it in an air-tight container and take it with you to satisfy those afternoon cravings. Or enjoy it after your workout.

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Picture courtesy by Kath Eats

3) Banana almond butter overnight oats
Nutrition per serving - Calories <350; Prot 16g; Carbs 44g; Fat 12g

Don't scrape the bottom of the nut butter jar. When there is a little bit left (about 1 tablespoon) add equal amounts of rolled oats, your choice of milk and greek yoghurt. Stir together. Then add mashed banana and chia seeds.

Put the lid on the jar and pop it in the fridge overnight. In the morning throw it in your bag along with a spoon and eat it on the train or bus on your way to work. No dirty dishes to clean up. YAY!

Peanut butter or any other nut butter would work just as well. Or use Nutella if you feel like something 'naughty'.

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Picture courtesy of Kath Eats

4) Date, oat and nut bars
Nutrition per serving - Calories 256; Prot 5.7g; Carbs 28.8; Fat 13g

These no bake bars can whipped up in 10 minutes. The hardest part is waiting for at least 4 hours till they set in the fridge before you can tuck in.

Packed with medjool dates, rolled oats and walnuts provides a high fibre snack for the afternoon or post-workout to keep you satisfied till dinner. Alternatively, if you have no time for breakfast or are never that hungry in the morning these bars are the perfect quick bite to pick up your energy levels and get you moving for the busy day ahead.

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Picture courtesy by Taste.com.au

5) Berrylicous microwave minute muffin

Serves one and ready in 1 minute. Take a quarter cup of quick oats, and egg, handful of blueberries and some stevia for sweetness. Mix it all up in a large coffee mug.

Pop it in the microwave for 1 minute. Watch it doesn't overflow. Eat it straight from the mug nice and warm or flip it out on to a plate.

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Picture courtesy by Blogilates

6) Apple & blueberry baked oatmeal
Nutrition per serving - Calories 332; Prot 14g; Carbs 52g; Fat 9g

This baked Oatmeal is so delicious, it will bring a smile to your face even on the coldest and darkest of mornings.

This oatmeal is layered with apples and blueberries and baked until golden. If you struggle to get yourself out the door on time in the morning, this baked oatmeal might be your saviour. It’s also perfect to eat on the weekend with a big cup of tea and a good book!

Mix it up by using raspberries or cherries instead of blueberries.

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Picture courtesy by Casey Jade

7) Banana and chocolate chip baked oatmeal cups
Nutrition per serving - Calories 202; Prot 4g; Carbs 25g; Fat 13g

The chocolate chips are a little naughty, but every needs a treat once in a while. Enjoy occasionally or omit the chocolate chips to enjoy more regularly. Perhaps replace them with cocoa nibs for a healthy twist.

These baked oatmeal cups freeze wonderfully. After they are cooled wrap individually in plastic wrap then placed in a large freezer bag. Warm them up in the microwave for 2 minutes on high. It is recommended that you heat them up along side a coffee mug of water to keep the oatmeal cups soft and moist.

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Picture courtesy by Organize Yourself Skinny

8) Apple pie smoothie bowl
Nutrition per serving - Calories 354; Prot 15g; Carbs 61g; Fat 3g

Love apple pie? Now you can eat it for breakfast and not feel an ounce of guilt! This apple pie smoothie is made with real food and classic apple pie flavour!

This recipe is super easy, just pop everything in to a blender - rolled oats, applesauce, cinnamon, vanilla extract, milk of your choice, greek yoghurt and frozen banana to give it thickness and natural sweetness. No refined sugars here and super low in fat. Pour into a bowl and top with your favourite healthy crunchy ingredients to give it that apple crumble flavour. We recommend chia seeds, crushed walnuts and fresh apple pieces. Some sultanas or finely chopped dates would also be yummy.

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Picture courtesy by Fit Foodie Find

9) Chocolate and coconut oat balls
Nutrition per serving - Calories 78; Prot 2g; Carbs 10g; Fat 4g

Only 4 ingredients and ready in 5 minutes. Combine oats, cocoa powder, shredded coconut and sweetner in a food processor. As the sweetner we like using rice malt syrup to keep the GI value low.

Roll in to 18 balls and enjoy straight away. Store in the fridge as a go-to snack that the whole family will love.

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Picture courtesy by The Nude Food Hero

10) Pumpkin breakfast cookies
Nutrition per serving - Calories 221; Prot 7g; Carbs 27g; Fat 11g

These pumpkin flavoured healthy cookies make a great seasonal grab-and-go breakfast. With hearty wholegrain oats, cranberries and pumpkin seeds.

A combination of both rolled and quick oats are used to ensure that the texture isn’t too dense but still holds together well. In addition to the oats the ground flax seed ups the nutritional value of these cookies.

Make plenty as they will be demolished. Store in an air-tight container in the pantry for up to 5 days.

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