Unlock the power of oat groats: A hidden nutritional gem

Oat groats, as the name implies, are made from oat grains that undergo heat processing. In stores, you can find broken groats, produced by crushing the grain, and whole oat groats made from whole grains. Both types are rich in nutrients and should be included in your diet.

You might think you don't need groats if you already eat oat flakes. That's a misconception, as both can have a place in your meals. Groats are made from whole oat grains and are roasted at low temperatures, which preserves more nutritional value compared to oat flakes, processed through multiple stages of steaming, rolling, and roasting.

Oat groats are particularly rich in dietary fiber, including the highly beneficial beta-glucan. This compound occurs naturally in very few foods, such as shiitake mushrooms, oyster mushrooms, and seaweed, and is also found in oats. Beta-glucan can help prevent various lifestyle diseases, such as cancer, heart and circulatory diseases, cataracts, and bone disorders. It also supports gut health, helps control blood sugar, and reduces "bad" cholesterol levels. Because of its low-calorie content, oat groats are an ideal component of weight-loss diets.

Additionally, oat groats are a good source of vitamins and minerals. They contain B vitamins and vitamin E, often referred to as the vitamin of youth. Minerals such as iron, phosphorus, zinc, magnesium, calcium, and copper can also be found in them.

Oat groats are incredibly versatile in the kitchen and can be used in both sweet and savory dishes. Porridge made from oat groats is a popular breakfast option that can be cooked with milk, water, or plant-based beverages. You can customize it with your favorite fruits, nuts, or seeds. Oat groats also work well in thick soups and stews, where they add flavor and thickness. Additionally, they can be transformed into patties by mixing them with spices and vegetables.

Ingredients:

• 1 cup oat groats,
• 1 small zucchini,
• 1 red bell pepper,
• 2-3 stalks of celery,
• A few cherry tomatoes,
• Salt, pepper, paprika to taste,
• 1 tablespoon oil,
• Parsley or dill for garnish,
• Unrefined oil for serving.

Instructions:

1. Rinse the groats, then cover with two cups of water, add salt, and cook on very low heat. The groats should absorb the liquid, and after about 30 minutes, they should be soft.
2. Chop the vegetables into smaller pieces and sauté them in oil.
3. Serve the vegetables alongside the cooked groats, sprinkle with herbs, and drizzle with the unrefined oil.