10 Creative Ways to Use Groats in Healthy and Delicious Meals
Introduction
Groats refer to the hulled, cracked, or ground form of various grains like oats and barley. They are not as popular as other forms of grains but offer a unique taste and texture when incorporated into your culinary creations. Here are 10 creative ways you can use groats in healthy and delicious meals to add variety to your diet.
1. Oat Groats Porridge
Start your morning on the right note with a nutritious bowl of oat groats porridge. Cook it just like you would regular rolled oats or instant oats but adjust cooking times accordingly (30-45 minutes for soaked oat groats and 90 minutes for dry). Top it up with your favorite fruit, nuts, seeds, and sweeteners to create a perfect breakfast combination that will keep you full until lunchtime.
2. Oat Groats Salad
Salads are a great way to incorporate groats into your meal. Toss fresh or cooked oat groats in a blend of mixed vegetables, herbs, and tangy vinaigrette dressing for an exciting change from the usual leafy greens. You can also include ingredients such as roasted pumpkin seeds, cranberries, and goat cheese for added texture and flavour.
3. Barley Groats Risotto
Barley groats risotto is a fantastic alternative to traditional rice-based versions. To make it, soak the groats overnight in water, then drain them and cook with broth until tender. Sauté some onions or shallots and garlic before adding your choice of vegetables like mushrooms, tomatoes, zucchini, and asparagus. Add some cheese for extra creaminess.
4. Groat-Stuffed Peppers
For a hearty vegetarian meal, try stuffing bell peppers with cooked groats mixed with fresh herbs such as basil or parsley, chopped tomatoes, and grated Parmesan. Stuff the pepper halves with this mixture and bake in the oven until the filling is golden brown and bubbling. Serve it alongside a side of roasted vegetables for a well-rounded meal.
5. Groats Tabouleh
Give your tabouleh salad an unexpected twist by swapping the traditional bulgur wheat with groats. Use any type of groat, such as oat or barley, and combine it with finely chopped parsley, tomatoes, and cucumbers. Toss with fresh lemon juice, olive oil, and a pinch of salt for an authentic Mediterranean-inspired dish.
6. Groats-Stuffed Baked Potatoes
Enjoy a delicious comfort food by stuffing your baked potatoes with groat pilaf. Cook the groats with aromatic spices like cumin or turmeric, and add your choice of vegetables such as sweet potatoes, corn, or peas. Once the potato is cooked and cut in half, scoop out some of its flesh to create a pocket for the filling. Stuff it generously and top with cheese for an indulgent meal.
7. Oat Groats Pancakes
For a gluten-free pancake alternative, swap conventional flour for oat groats in your favourite batter recipe. Cook them like you would traditional pancakes and serve hot off the pan, garnished with fresh berries, yogurt, or honey. You can also add some flaxseed or chia seeds to boost their nutritional value.
8. Groat and Bean Burger Patties
For a protein-packed meal, mix cooked groats with your favourite beans (like chickpeas or kidney beans) along with herbs and spices of your choice. Form the mixture into patties and bake until golden brown on both sides. Serve these hearty patties with a side of salad or vegetables for a well-rounded meal.
9. Groats and Nuts Granola
Incorporate groats into your granola by mixing them with your choice of nuts, seeds, and dried fruit. Roast them together in the oven until golden brown and crispy. Then, combine these ingredients with honey or maple syrup for a sweet binding agent before baking again. This homemade granola makes an excellent breakfast option or on-the-go snack.
10. Barley Groats and Lentil Soup
Barley groats are perfect for adding substance to lentil soups, making them more filling and nutritious. Cook the groats in vegetable broth along with your choice of aromatic vegetables (onions, garlic, carrots, celery). Add rinsed green or brown lentils and cook until they are tender. Top it off with a swirl of yogurt or sour cream for extra tanginess.
Conclusion
Groats offer numerous benefits in terms of nutrition, texture, and versatility when added to various dishes. By incorporating them into your meals, you can make healthy eating both interesting and enjoyable while exploring new culinary creations.