This post was sponsored by The Quaker Oats Company.
As we spend more time at home, many of us are getting in the kitchen more to prepare home cooked meals.
Lately, I have been experimenting with pantry staples I have on hand and seeing what kind of nutritious and delicious recipes I can prepare with them from scratch. As a dietitian, I recommend that my clients stock up on a variety of pantry goodies that cover your nutritional bases. This includes high quality protein sources like sardines or tuna, low sodium canned goods like beans and vegetables, cooking staples like heart-healthy oils and spices and whole grains.
My number one versatile whole grain pantry staple: Oats!
Oats are highly versatile, offering countless possibilities to get more taste and nutrition out of what we eat each day. Oats serve as a nutritious blank canvas to inspire culinary creativity. From savory to sweet, hot to cold, oats can provide goodness any time of day. Quaker has spent more than 143 years finding modern ways to help people benefit from the taste, versatility and nutrition of whole grain oats.
Oats offer great nutrition as well. One serving of oats (1/2 cup or 40 g) is inherently low in fat and sodium, is a good source of important vitamins and minerals that our bodies need like vitamin B1, magnesium, phosphorous and manganese.
What is also great about oats is that they are one of the most convenient sources of fiber and have a unique balance of both insoluble and soluble fiber, a shortfall nutrient that most people aren’t getting the recommended amount of. Consuming oats over the course of the day can help increase whole grain consumption – an area that most Americans fall short on (according to NHANES data).
These breakfast, lunch and snack recipes take advantage of the goodness and versatility of 100% whole grain oats.
Let me know if you make these on Instagram and what pantry staples you get the most out of in your kitchen!
| Prep Time | 15 minutes |
| Cook Time | 20 minutes |
| Servings |
|
- 1 1/2 Quaker Old Fashioned Oats
- 1/3 cup sunflower seeds
- 2 tbsp unsweetened applesauce or 1/2 small banana, mashed
- 2 tbsp honey
Ingredients
Granola cups
Filling
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- Preheat oven to 375 F.
- Add granola cup ingredients to a large mixing bowl and stir to combine.
- Scoop about two tablespoons of mixture to a lined or pre-greased muffin tin and press into each muffin well making a small indentation in the center of each granola cup.
- Add 1-2 teaspoons of jam and sunflower seed butter to each well.
- Bake for 20 minutes or until set. Allow to cool before serving.
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Servings |
|
- 1 5 oz. cans tuna in water, drained
- 1/3 cup Quaker Old Fashioned Oats
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp parsley flakes
- 2 tbsp flax seeds + 5 tbs water (1 flax egg)
Ingredients
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- Blend oats into flour and set aside.
- Add flaxseeds to a bowl with 10 tablespoons of hot water. Allow it to sit for a 2-3 minutes or until it becomes thick and gelatinous. Transfer to a large mixing bowl with remaining ingredients and stir to combine.
- Spray a large skillet with nonstick spray and place over medium-high heat.
- Pour about a fourth cup of batter onto the skillet and cook until the bottom is set. Flip and continue cooking until cooked. Transfer to a serving place. Repeat with remaining batter.
| Prep Time | 15 minutes |
| Cook Time | 45-55 minutes |
| Servings |
|
- 2 cup Quaker Old Fashioned Oats
- 1/4 cup flax seeds + 10 tbsp water (2 flax eggs)
- 1 tsp baking powder
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 cup honey
- 1 cup unsweetened almond milk
- 2 tsp vanilla extract
- 1/3 cup sliced almonds
- 1/3 cup dried blueberries, unsweetened
- 2 tbsp canola oil
Ingredients
|
|
- Preheat oven to 375 F.
- Add oats, baking powder, cinnamon, nutmeg to a large mixing bowl and mix to combine.
- Add flaxseeds to a bowl with 10 tablespoons of hot water. Allow it to sit for a 2-3 minutes or until it becomes thick and gelatinous. Add to your large mixing bowl with almond milk, vanilla extract, honey and canola oil. Mix to combine.
- Transfer oat mixture to a pre-greased 8 x 8 baking dish. Top with blueberries and sliced almonds.
- Bake for 45-55 minutes or until set. Allow to cool before slicing and serving.
