Oat Groats

You're no doubt familiar with instant oats, rolled oats, and probably steel cut oats. But have you heard of or tried oat groats? They are the least processed, whole-grain form of oats, consisting of the hulled kernel with only the inedible husk removed. They are highly nutritious, boasting high fiber, protein, and B-vitamins, with a nutty flavor and chewy texture. Because of their high fiber and high protein content, they are relatively low on the glycemic index. They can easily be prepared on the stovetop or in an Instant Pot. 

Method 1: Instant Pot

  1. Rinse thoroughly. 
  2. Add 1 part oat groats and 1 1/2 to 1 3/4 parts water. 
  3. Pressure cook for 20 minutes.
  4. Add your favorite toppings (things you might add to rolled oats).

Method 2: Stovetop

  1. Rinse thoroughly.
  2. Add 1 part oat groats and 2-3 parts water.
  3. Cover and simmer for 45-60 minutes, or until desired chewiness is reached.
  4. Add your favorite toppings (things you might add to rolled oats).

Notes

  • Oat groats can be enjoyed in either sweet or savory dishes.
  • Oat groats can be combined with barley, rye, and lentils (BROL) to create a nutrient-dense mixture of whole grains and legumes (or pulse). BROL is a popular, high-fiber, plant-based breakfast or meal concept popularized by Dr. Michael Greger of NutritionFacts.org in his book How Not to Diet. 
  • If adding lentils seems unappealing, then simply try BRO (barley, rye, oats) for a hearty, versatile, whole-grain mixture.