Delicious and healthy! 3 recipes for full oat power

In muesli bowls it is a classic, as a «drink» the vegan alternative in cappuccino. But oats can do even more: The «new» superfood can also be used to prepare super delicious dishes.

Admittedly, «slime» and «porridge» don’t necessarily describe what you mean by delicious food. But the English and Scots obviously know what’s good. A breakfast without porridge? Hard to imagine for them. Rightly so. Because oats have health benefits – and can do so much more than porridge. Experts present delicious recipes with oats at FITBOOK.

Oats – more than breakfast porridge

«Oats are simply perfect – regional, healthy and delicious,» says Caroline Nichols, a passionate amateur cook. That’s why the founder of the porridge company «3Bears» is now looking beyond the breakfast porridge: «I want to establish oats as an ingredient for gourmet cuisine,» she says. So it’s a good thing that it also contains a lot of fiber, vitamins and minerals and keeps you full for a long time.

Also interesting: 7 reasons to eat oatmeal for breakfast every day

Caroline Nichols has 50 recipes for all times of the day for her book Oats. Simply good.” that are quickly prepared. “And above all they taste really good. So really taste it!” This includes Parmesan scones and waffles as well as hummus, pizza, risotto or lasagne. And because oats bind well, you can also use them to make meatballs or rösti – without any eggs or lard.

Perfect for lunch: Golden-brown oat and zucchini rosti

Nichols reveals her recipe for Oat Zucchini Rosti:

A cauliflower salad goes well with the oat-zucchini-rösti and lunch is readyPhoto: Guido Schmelich/EMF Verlag/dpa-tmn


  • a finely grated zucchini
  • half a finely chopped onion
  • 40 grams of oat flour
  • 20 g pithy oat flakes
  • 50 ml oat cream
  • half a teaspoon of sweet paprika powder
  • a shared tsp full of salt and pepper

Mix the whole thing into a homogeneous mass and leave to stand for at least 20 minutes. Then fry in a pan with 2 to 3 tablespoons of oil over medium heat for 3 to 4 minutes on each side until golden brown.

«These Rösti are a real eye-catcher,» says the oat friend. And with a cauliflower salad «simply the perfect lunch». Caroline Nichols even makes her own oat drinks and cream. All you need is whole grain oat flakes, water, salt and vegetable oil.

Also interesting: The 8 best probiotic foods for better gut health

Beta glucan makes oatmeal a superfood

For nutritionist and diabetologist Winfried Keuthage, oats help to lower cholesterol levels and get the blood sugar level under control in a gentle way. The special ingredient in oats is beta-glucan: «This makes good old oatmeal the ultimate superfood.»

People with type 2 diabetes mellitus, high blood pressure, fatty liver or gastrointestinal complaints in particular benefited from special oat days. Nevertheless, even healthy people should not do without the fiber-rich grain.

«Everyone should eat oats every day,» Keuthage, board member of the Federal Association of German Nutritionists (BDEM), is convinced. Namely 75 g of oatmeal daily. He has tried a lot and developed 75 recipes for his book «The Oat Cure for a Healthy Metabolism» so that you can also develop a taste for it.

Also interesting: Lower high cholesterol levels naturally – tips from specialists

Healthy fast food: oat pizza

Winfried Keuthage is particularly proud of the oat pizza, as he admits:

Oat pizza can be deliciously topped with fresh ingredientsPhoto: M. Bergmann/Georg Thieme Verlag/dpa-tmn


  • 300 grams of oat flour
  • 100 grams of oat bran
  • 2 teaspoons of baking soda
  • 2 teaspoons psyllium husks
  • Salt

Mix everything together and gradually add 400 ml of water. Then let the dough swell for ten minutes, knead well, roll out into the desired shape and bake without topping for 10 to 15 minutes at 200 degrees. Only when the dough is lightly browned, cover and bake for another 20 minutes.

«You can top the pizza with a delicious tomato sauce and fresh vegetables and bake it with a bit of cheese,» advises the expert. Or simply spread with some quark.

Creamy dream: oat soup with strips of salmon

Like Caroline Nichols, most of his recipes are vegetarian or vegan, but there are exceptions. Like the salmon and potato soup.

Oat and Salmon SoupPhoto: M. Bergmann/Georg Thieme Verlag/dpa-tmn


  • Dice an onion, cut a leek into rings and sauté in oil.
  • Then add a diced clove of garlic and deglaze with broth.
  • Now cut two small potatoes and three carrots into pieces, add to the broth and cook for about 20 minutes.
  • Then add 80 g of oat flakes, let stand briefly and then puree until you get a creamy consistency.
  • Season the soup with salt, pepper, nutmeg and oat drink or oat cream.
  • Add more broth depending on desired consistency.
  • Now just cut 300 g of salmon fillet into small strips and cook in the soup for about 5 minutes.
  • Caroline Nichols: Oats. Simply good.” Edition Michael Fischer, 128 pages, 20 euros
  • Winfried Keuthage: «The oat cure for a healthy metabolism», Trias, 144 pages, 17.99 euros

With material from dpa