OATS

Oats make great porridge. They become comfortingly thick and soothingly creamy when you cook them, thanks partly to their soluble fibre. Exuding a friendly health halo, they are so successful at kick-starting the day for porridge people and muesli fans alike that they have become confined to the breakfast cereal aisle. But oat groats (dehulled oat grain) have a place at the table for other meals, too. You can use them in salads, pilafs and soups instead of pearl barley or spelt. It’s worth remembering that the word ‘porridge’ comes from ‘pottage’ from the French potage , which simply means something cooked in a pot. Think of them as early versions of soups. Originally they were based on the locally available grain, but cooks would add vegetables, herbs and beans to make them a meal in themselves or to serve as an accompaniment to meats.

WHAT TO LOOK FOR

The range of wholegrain oat products includes: steel-cut oats (also called pin-head or Irish oats), Scottish or stone-ground oats, traditional rolled oats (old-fashioned oatmeal) and instant oats (quick oats). Instant oats are pre-cooked so you just add boiling water to make porridge. Some also have flavourings and sweeteners added, so read the ingredient list. Check the use-by or best-before date.

HOW TO STORE IT

Store in a cool, dry place in a resealable packet or airtight container.

WHAT’S IN IT?

Half a cup (about 130 g/4½ oz) of cooked oats has about 270 kilojoules (65 calories), 2 g protein, 1.5 g fat, 10 g carbs (0 g sugars, 10 g starches), 1 g fibre, 0 mg sodium, 48 mg potassium, and a low GI (55) and GL (5).

WHAT ELSE?

Plant ‘milks’ are popular these days, and are, in essence, milky-coloured water. The ingredients in oat milk (GI 69) are water (typically about 85 per cent), steamed or heat-treated oat flakes or oat flour, sunflower oil and sea salt. Some brands (not all) are boosted with calcium to match the calcium content of regular milk.

HERO RECIPES

Mixed mushroom buttermilk soup with rolled oats and peas (here )

Garlicky mushrooms with onions and thyme on oat mash (here )