Recipe by Chef Cindy
Oats are my quick, easy and healthy "go-to" option for breakfast. I especially love the many healthy overnight oat recipe ideas. But, sometimes, I wake up in the morning to realize I'm not in the mood for cold oats. So, a simple solution is to make my Pan-Fried Overnight Oats Recipe! I take my soaked overnight oats and cook them up in a pan. It's that easy. You won't be able to resist these Pan-Fried Oats, drizzled with maple syrup and a handful of blueberries - they are so yummy!
ARE OATS HEALTHY FOR BREAKFAST?
I'm a firm believer in starting each day off with a healthy breakfast. Oats are amongst my top choices for numerous reasons. Oats:
- are a gluten-free whole grain packed with a great source of important vitamins, minerals, fiber and antioxidants.
- are nutrient dense - high in protein and low in calories.
- contain both soluble and insoluble fiber helping to lower cholesterol and improve intestinal health and move things along (if you know what I mean!!).
- keep you feeling full longer, and therefore help control your weight.
- are an easy staple to keep in your pantry, so they are always readily available.
WHAT ARE THE DIFFERENT TYPES OF OATS?
There are 4 different forms of Oats: Groats, Steel-cut, Rolled and Instant. Oats in their raw form are not digestible and need to go through a milling process before we can consume them.
- Oat groats are minimally processed grains, with the hull removed, to make it more digestible. The bran and germ are retained which are very nutritious. The downside - cooking time for groats is 2X longer than that of rolled oats. (Cook time 45 min)
- Steel-cut oats are simply the cut-up version of oat groats. After de-hulling, the oat groats are coarsely chopped up by a steel metal blade. The texture and nutritional values of steel–cut oats are fairly similar to oat groats. (Cook time 20 - 30 min)
- Rolled oats are shaped like flat ovals and are the more processed version of the steel-cut oats or groat oats. After harvesting and de-hulling, the oats are flattened by rotating roller machines. The thickness of the rolled oats varies for different types oats. Old-fashioned rolled oats are slightly thicker than quick-cooking oats. Therefore, the thicker oats will require an increased cooking time and have a different texture. (Cook time 5 min)
- Instant Oats are pre-cooked, dried and rolled. The thickness of these oats is much thinner than the rolled oats. This shortens the cooking time by a lot and make them the most popular. (Soak time 1 - 2 min)
For Pan Fried Overnight Oats, I use Rolled Oats because I prefer the texture of the oats after being soaked overnight. Steel-cut oats are popular with many overnight oat recipes and work well also. Just use less plant-based milk in the recipe so the patties can hold together in the pan.
Are oats healthy for the planet?
Yes! Oats and pulse crops (i.e. beans, chickpeas, lentils) work together to benefit the environment. Many farmers who practice regenerative farming will use a cropping system that includes pulses and cereals such as oats. Pulses extract nitrogen from the atmosphere and store it in the soil. This is called nitrogen fixation. Then when the cereal crop is planted, it uses the nitrogen, reducing the need for fertilizers to boost crop growth. So next time you decide on a bowl of oatmeal or pan fried overnight oats for breakfast, know you are not only doing something beneficial for your body but also for the planet!
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Pan Fried Overnight Oats
- 1 cup rolled oats
- 1 cup almond milk or alternative non dairy milk
- ¼ teaspoon salt or less
- ½ teaspoon cinnamon
- 1 tablespoon vegan butter
- ½ cup maple syrup
- 1 cup fresh blueberries
- *Mix rolled oats, almond milk, salt and cinnamon in a bowl. Cover and refrigerate overnight.
- Remove from the refrigerator in the morning. On med low heat, melt vegan butter in a pan. Using a large ice cream scooper, add oats to the pan (1 scoop per patty) and flatten down with the back of the scooper.
- When golden brown, flip over with a spatula.
- Top with cinnamon, berries and maple syrup. Serve warm.