20+ Delicious Ways to Consume Oats

 

Do you know that eating 2 cups raw of oats (156g) a day fully covers your daily need* for:

• Manganese
• Molybdenum
• Phosphorus
• Vitamin B1 (Thiamine)
• Vitamin B7 (Biotin)

* based on an adult's need.

Here is a video on oats:

Although we don't usually manage to eat 2 cups of oats a day, here are some delicious ways to incorporate more oats into our diets:

Oatmeal with nut butter

Raw Oats with Milk

Yogurt with a layer of oats, granola & Berries

Strawberry Milk with Oats

Chocolate Milk with Oats


Coffee Smoothie with Oats


Avocado Oatmeal Milkshake

No-Cook Swiss Bircher Chocolate Muesli with Banana


Power Fruity Breakfast


Homemade Granola


No-Baked Oatmeal Dough Rolls


No-Bake Nutella Oatmeal Cookies


Oatmeal Chocolate Chip Cookies

Chocolate Banana Energy Balls

Oatmeal Chocolate Delights


No-Baked Oatmeal Dough Rolls Coated with Chocolate


No-Bake Oatmeal Dough Rolls coated with Walnuts


No-Bake Peanut Butter Oatmeal Cookies


Healthy Muffins with Apples & Oats

Rhubarb Oatmeal Cake

Banana Oatmeal Buns

Baby Oatmeal & Banana Bars


Oatmeal Biscuits

Coat meat with ground oats and ground flax seeds for frying

Oats Coated Crispy Chicken

Braised Beef Shanks with Oat Sauce


Chinese Chicken Oatmeal Congee Porridge


Chinese Oatmeal Sauce


Chinese Steamed Tofu with Minced Pork


Frikadeller - Danish Meat Balls

Iron: 1 Bar Dark Chocolate (100g) A Day

Iron

Do you know that eating 1 bar of dark chocolate (100g) a day fully covers your daily copper need (based on adult's need)? 

But it may not be wise make it a daily choice because of the high calories: 100g = 600 kcal :-(

Recommended daily intake: 18mg

• 0.27mg (0-6 months old)
• 11mg (7-12 months old)
• 7mg (1-3 years old)
• 10mg (4-8 years old)
• 8mg (9-13 years old)
• 11-15mg (14-18 years old)
• 18mg for women (19 years old & above)
• 8mg for men (19 years old & above)
• 27mg for pregnant women 
• 9mg for breast-feeding women 

Functions:

Makes red blood cells, maintain a healthy immune system, builds bones, cartilage and other connective tissue, supply oxygen to cells for energy & growth.

References:
https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section5
http://nutritiondata.self.com/facts/sweets/10638/2
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/