As we make the transition from summer vacation back to school, families are on the hunt for ways to make the change as smooth as possible. One important aspect to becoming school-ready is eating a healthy breakfast. I’m thrilled to have partnered with Rogers Foods for their Back to School with Not Just Oats campaign promoting their oat blends of healthy grains and ancient grains.

Not Just Oats!

Enjoying a variety of Canadian grown oats and oat blends for your breakfast recipes can help to keep you more satiated (feeling full) from breakfast to lunch. This may reduce the likeliness of grabbing a snack or overeating at a later meal. At this busy time of year, oats can provide simple, smart breakfast ideas the entire family will love, making it easier to get back into a routine.

Data shows that consumers in Western countries eat too many refined grain servings and too few whole grain servings, such that their calories exceed their energy needs. Since many of these grain foods offer little in the way of nutrition, it’s important to choose smart carbohydrates to keep you full and promote health and wellness. Consumers are increasingly recognizing that oats are great tasting, high fibre whole grains –perfect for that first meal of the day. Emerging research on the benefits of oats for blood glucose and satiety (feeling full) continues to pique consumer interest (1-5).

As consumers are increasingly reminded to check portion sizes and increase physical activity, we must also choose healthy food options, including smart carbohydrates. The quality and quantity of food consumed plays an important role in regulating blood sugar levels. Consumers want more nutritious, good tasting alternatives to refined grains. Both Porridge Oats & Healthy Grains and Porridge Oats & Ancient Grains are tasty Not Just Oats options for people who are looking to put the right mix of carbohydrates in their diets.

Three Great Ways to Enjoy Not Just Oats

1) Make Ahead

Overnight Not Just Oats

With Not Just Oats…Rogers Porridge Oats & Ancient Grains

Oatmeal is a great choice for breakfast. It has an impressive nutritional profile, with lots of vitamins, minerals, protein and fibre, plus it provides energy to keep you feeling satisfied for longer. Think a bowl of mushy oatmeal is the only way to eat your oats? Think again! The no-cook, healthy Overnight Oats comes together in a flash the night before, making breakfast nutritious, delicious and interesting when you’re in a rush to get out the door.

Jane Dummer Rogers Foods fruit_grain

2) Oven Baked

Porridge Oats Breakfast Cookies

With Not Just Oats…Original Porridge Oats & Healthy Grains

These delicious and nutritious cookies include the Healthy Grains blend, sunflowers seeds, almonds and cranberries, packing plant-based protein and fibre in each cookie! Beyond breakfast, they are perfect as a grab-and-go snack along with yogurt for your morning break or after school for the kids.

Jane Dummer Rogers Foods_stacked_cookies

3) Savoury Dishes

Fruit and Grain Pilaf

With Not Just Oats…Rogers Porridge Oats & Ancient Grains

This dish is ready in 20 minutes! Made in just one skillet, it’s an excellent side dish for chicken or fish on a busy week night. The Ancient Grains blend adds texture, taste and nutrition to this savoury sweet pilaf.

Jane Dummer Rogers Foods_grain_pilaf

Do you have a favourite Back to School recipe using Porridge Oats & Healthy Grains or Porridge Oats & Ancient Grains?
Let me know in the comments!

Jane Dummer is a registered dietitian and expert in food and nutrition. Jane serves as a consultant to the food and beverage industry, including Rogers Foods.

References

  1. Rebello et al. Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. J Am Coll Nutr.2013;32(4):272-9.
  2. Rebello CJ et al. The role of meal viscosity and oat β-glucan characteristics in human appetite control: a randomized crossover trial. Nutr J. 2014 May 28;13:49.
  3. Rebello CJ et al Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47.
  4. Larsen T M. et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. New England Journal of Medicine. 2010; 363(22): 2102-2113.
  5. Westerterp-Plantenga M S, Lemmens S G, Westerterp  K R. Dietary protein–its role in satiety, energetics, weight loss and health. British Journal of Nutrition. 2012; 108(S2):S105-S112.

Copyright © 2017 Jane Dummer | All Rights Reserved