Oat flakes


A relative newcomer among cultivated grains. That grain does not have as a long history as the other cereals.
Oats were apparently first used extensively by the Roman Empire.
Oats grow worldwide, flourishing in cold climates.

They provide 60 % of carbohydrates and offer impressive amounts of iron and calcium. Oats are higher in fats than other cereals but the fat is 80 % unsaturated. They are also a good source of fiber. It is a warming cereal. We recommend consuming it in the winter.

Forms of Oats

  • oat groats: they are the whole oat kernel.
  • rolled oats: the most familiar form and also called oatmeal. They are made by rolling whole groats that have been heated.
  • oat bran
  • flour
  • granola: it is a cereal for breakfast. Oats is the principal grain in granola and coconut, seeds, nuts and fruits are added. It is often high in calorie and fats because of what is added during the preparation.
  • muesli: another breakfast cereal.

Basic Cooking Instruction
You can use them as a substitute for rice but they need more time to be cooked. That is why it is better to soak them an hour before cooking.
Rolled oats are used in the preparation of muesli and granola. They can also be added to soups.
Boiled in soymilk with a little bit if vanilla, they are the base of porridges.
Oat flour contributes a moist sweetness to bread.


100 g cooked oat flakes provide
Proteins 2.5 g
Fats 0.9 g
Carbohydrates 10.5 g
Fiber 2 g
Main Nutrients
Calcium 8 mg
Iron 0.7 mg
Potassium 56 mg
Phosphorus 75.5 mg
Riboflavine 0.21 mg
Thiamine 0.11 mg
Niacine 0.13 mg


200 g whole oat groats
1 tablespoon vegetable oil
450 ml hot water
½ teaspoon salt
Sauté oats in oil over medium heat until separated and slightly dry.
Add water to pan, cover tightly and cook over low heat for 20-30 minutes, or until tender.
You can add nuts, cheese and variety of vegetables (onions, mushrooms, green peppers, celery, carrots...).

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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