Vegan Mofo 20: Roundup

So Vegan Mofo is over and it’s October already but better a late reflection than never. I must say I literally cooked my way through the alphabet. For simplicity, I’ll do my reflection Q&A style.

Why I joined Vegan Mofo
1. I was unemployed and had too much time on hand; 2. To connect with other blogs; 3. To gain publicity; 4. To expand my repertoire of vegan recipes.

On my theme

The A-Z theme is flexible yet guided so you won’t run out of recipes or things to blog about. While sometimes I had to buy a specific ingredient just for the recipe, it afforded the opportunity to work with with ingredients I never had before, such as jicama, red beans, and yams. In writing about the dishes, I also learnt a lot about the history such as how Thunder Tea Rice came about. In short, the A-Z theme is useful for the unseasoned cook.

Did Vegan Mofo meet my expectations?
Seriously, I was too busy with maintaining my own blog that I hardly had time to visit other blogs. There wasn’t any significant increase in readership (posts not interesting enough?) but I’m not too worked up over that. What’s more important is that I’m now more confident of vegan cooking, such as how to use vegan eggs, coconut whipped cream, sprouting etc. Also in the past I used to make mostly single-serving dishes but now I am more confident working with mass ingredients.

Would I join Vegan Mofo again?
Seeing that the requirement is to churn out at least 20 posts in a month, it means cooking yourself silly and blogging at a maniacal speed. It was truly fun, it pushed the borders of my creativity, but it was really time-consuming. Sure you could fall short of the 20 posts (I doubt the organizers would do anything), but I’m not one to renegade on my word. I would join Vegan Mofo next year again only if I have the time, and choose a different theme that doesn’t require so much cooking.

My favorite recipes
Below is a gallery of all the dishes created for Vegan Mofo (you can click on the individual pictures to go to the post). The hits are the Sprouted Granola, Durian Mousse Cake , Thai Quinoa Salad with Jicama and the Lentil Sunday Roast. The Chocolate Maple Pecan Butter is so good too! Disasters include the vegan cheese block and the Kuih Ondeh Ondeh.


What’s in store for Early Morning Oats?
First I’m looking to move to having my own domain and redesigning the site. I’m also looking to expand this blog beyond a recipe website, perhaps writing on health & fitness and nutrition, as well as have a “photography” tab as I want to develop my photography repertoire to just beyond food. In terms of recipes, this month I’m looking forward to expand my raw recipes because I really feel the difference and increase in appetite my eating more veggies.

So this sums up my reflection of Vegan Mofo. After this intense period of cooking myself silly, I’m looking forward to days of normalcy.

Vegan Mofo 19: Y is for Yam Abacus Gnocchi with Broccoli Tahini Hemp Sauce

Pillows of yammy bites cloaked in a textured broccoli sauce redolent of tahini and hemp, uplifted with a touch of zesty lemon.

Singaporeans are a unique bunch. Not only do we have our own local parlance called Singlish, we name ingredients using the most confusing terminology that would baffle the rest of the world. In coming up with this dish, I learnt that what we call a yam is actually known to most as taro. And what most would know as yam is in Singapore, confusingly called the sweet potato. Furthermore the yam lexicon also includes the true yam and the purple yam or ube. The latter is often befuddled with the Japanese purple sweet potato (Okinawan purple yam). Just writing this is making my brain hurt!

To put things scientifically straight, a yam or taro is a large underground stem and is technically a tuber, while sweet potatoes are storage roots and do not have “eyes”. Apart from being totally different in shape and texture, they also differ in colour. Taros have a light purplish hue with grey undertones, while purple sweet potatoes and ube are dark purple. And finally, they taste different too. The taro is much starchier and less sweet than the sweet potatoes.

Today’s dish features yam (taro). In Chinese Hakka cuisine, it is often made into a dish called yam abacus beads, so named because they are shaped after the beads that make up the Chinese abacus. Yam abacus may be also be called the Chinese gnocchi, but being made from tapioca flour instead of wheat flour, the difference is that they have a bouncy chewy texture. They are usually stir-fried with garlic, shrimp, mushrooms and/or minced pork.

However the traditional yam abacus dish can be a tad oily, though the idea of the “bead” shape was cute. So I combined the idea of a classic Italian gnocchi with the bead shape of yam abacus. I had some leftover sweet potatoes so I decided to try out a sweet potato gnocchi too. The dressing was conceived out of an overdue need to use a week’s old broccoli. And we know the combination of tahini + hemp seeds work magic!

Truthfully I never had Italian gnocchi before so I don’t have a basis for comparison to these yam gnocchis. Nevertheless, they were not exactly fantastic; the buckwheat flavour was too strong. The sweet potato gnocchis were better in taste (sweeter), but the texture was slightly too soft. I suppose this recipe would work better with other milder flours that would not mask the flavours of the yam or sweet potato.

But one thing is definitely a keeper, the broccoli sauce! If you love tahini and hemp, this one is definitely worth a try. I also loved how the broccoli florets gave some texture to the sauce. It’s a very versatile sauce that would work well for pastas and salads, or a dip for fries, or just eat it up straight.

Yam Abacus Gnocchi with Broccoli Tahini Hemp Sauce
Vegan. Gluten-Free.

For Yam Gnocchi (makes about 18 gnocchi)

  • 1 cup (165g) yam (taro), peeled and chopped
  • 4 tbsp buckwheat flour
  • 1 tbsp glutinous rice flour (can sub with tapioca flour or use all buckwheat flour)
  • 1/4 tsp dried basil
  • 1/4 tsp dried oregano
  • 1/8 tsp ground cumin

For Sweet Potato Gnocchi (makes about 6 gnocchi)

  • 1/3 cup (55g) sweet potato, peeled and chopped
  • 1 1/2 tbsp buckwheat flour
  • 3/4 tbsp glutinous rice flour (can sub with tapioca flour or use all buckwheat flour)

Broccoli Tahini Hemp Sauce

  • 1 1/4 cups broccoli, cut into large florets
  • 1 tbsp tahini
  • 1 tbsp hemp seeds
  • 1/2 tsp garlic olive oil (or use garlic powder)
  • 5 tbsp water (can use reserved water from boiling the yams or sweet potato)


  1. Make the gnocchi. Clean, peel and chop the yam. Place about an inch of water in a saucepan and bring to boil. Place the chopped yam pieces into the boiling water and steam for about 5-10 mins until tender. Drain the yams (you may reserve the cooking liquid for the dressing).
  2. Using a potato masher, mash the yams until smooth. Then add in the buckwheat flour and glutinous rice flour (if using) and fold in until a dough forms. The dough should be moist but not sticky.
  3. To make abacus gnocchi, pinch our a small piece of dough and roll into a small ball. With your thumb and index finger, make a slight depression in the centre so that it will look like a abacus bead. Do try to make all the beads in the same size so that they will cooked evenly.
  4. Bring a pot of water to the boil and drop the dough rounds in a few at a time. Do not crowd the pot. Once they bob to the surface (about 5 mins), remove with a slotted spoon and place on a plate to cool.
  5. (Repeat the above process to make sweet potato gnocchi. As sweet potato is “wetter,” you may choose to dab dry the sweet potato pieces after boiling or the gnocchi may be too moist.)
  6. Make the sauce. Blanch the broccoli florets in boiling water for about 3 mins until bright green. Then place with broccoli with the remaining ingredients into a blender and blend on high until a smooth sauce forms. Instead of water, you may use the reserved yam or sweet potato cooking liquid for a sweeter and tastier dressing.
  7. Serve (or drench) the gnoochi with the broccoli sauce. Enjoy!


Boy, am I relieved than Vegan Mofo is over! It was so much fun, intense and a burden all at the same time. I’ll do a proper Vegan Mofo roundup (20th post) and reflection tomorrow.

Vegan Mofo 18: R is for raw buckwheat rolls with Red Bean filling

Sweetened red bean paste (anko) opens the door to East Asia, where it is used in a variety of Chinese, Japanese, and Korean desserts from soups to pancakes to ice creams. I have not worked with red beans before so I thought I’d give it a go. Note that red beans, also known as azuki or adzuki beans, should not be confused with red kidney beans, which are much larger in size.

Recently I came across a very inviting recipe for raw buckwheat cinnamon rolls which looked just like swiss rolls. Currently in a buckwheat phase, I combined the idea of a buckwheat roll with anko filling, thinking that the earthy buckwheat flavor would be a nice complement the sweet anko. In the original recipe, 100% raw groats were used, but I decided soaking and sprouting would be better on the digestive system.

Red bean paste generally comes in two consistencies: chunky (tsubu-an) and pureed (koshi-an). I went for a chunkier filling as I prefer more bite to the rolls. Most recipes call for a 1:1 ratio of beans to sugar but I drastically reduced the sugar amount, because the rolls had dates in them and I didn’t want to overdo the sugar.

But it still turned out quite a sugar-rush though. Buckwheat + dates + sweetened red beans, that makes a triple carbo-load! Also the rolls lacked textural contrast as everything was quite pasty (somewhat like energy balls). On hindsight, chop nuts such as walnuts studded on top would add a lovely crunch. Even better, use crushed pistachios for a red-and-green festive look that would be perfect for Christmas. Overall I love the concept of the buckwheat rolls but the filling needs tweaking.

Raw Buckwheat Rolls with Red Bean Filling (recipe-in-progress)
Makes 10 small rolls.
Buckwheat Rolls adapted from Vegan Fusion; Red Bean (Anko) Paste adapted from Just Hungry.

Raw & Sprouted Buckwheat Rolls

  • 2/3 cup raw buckwheat groats
  • 2/3 cup Medjool dates (about 8 dates), coarsely chopped

Red Bean Paste (will make extra paste)

  • 2/3 cup (125g) red beans (adzuki beans)
  • Water
  • 2 tbsp sugar


  1. Day 1: soak buckwheat. Two days before making the rolls, soak the buckwheat overnight in water.
  2. Day 2: sprout buckwheat & soak red beans. The next day, drain the buckwheat and rinse well under running water to remove the slime. Once the water runs clear, leave the groats in the sieve and place it away from direct sunlight. Allow the groats to sprout for one day. Also, soak the red beans overnight in water.
  3. Day 3: make the rolls.
  4. First prepare the red bean paste. Drain the beans and put them in a saucepan with water to cover. Bring the water to a boil, boil for a minute then drain the beans. Repeat the boiling and rinsing three times. (Apparently this helps to get rid of the impurities and give a cleaner taste). Then add water again, just enough to cover the beans, and boil for about one hour until the beans can be squashed easily with the back of a spoon. Drain the beans, reserving the cooking liquid. Add sugar and mix well. If it is too dry, add a little of the reserved cooking liquid back in. Once sugar has completely mixed in, pour into a container to cool down.
  5. Meanwhile as the red beans are boiling, prepare the buckwheat paste. Place sprouted buckwheat and dates into the food processor and pulse until slightly crumbled and doughy, but with some bits of buckwheat groats still visible (I may have overprocessed mine!). Then spread dough out onto a parchment paper and press the dough into a square/rectangle that is roughly ¼-inch thick.
  6. Spread the red bean paste over all of the dough except for about 1/2-inch along the far long edge.
  7. Roll the dough up by making a small fold along the near edge, pressing it down, peeling back the parchment, and continuing to roll in the same way, making sure to press the whole thing together as you go so that you have a tight roll. Refrigerate for a few hours to harden.
  8. For a clean slice, use a thread to cut into 1-inch pieces.


Vegan Mofo 17: S is for Sesame Tofu (Goma Dofu)

Think tofu has to be made from soy? When I first came across this Japanese dish called Goma Dofu or sesame tofu, I thought it was an ingenious idea – a soy-free tofu made from sesame paste!

Tofu, in the traditional sense, is made by coagulating proteins in soy milk. Common coagulants used are magnesium chloride (nigari), calcium chloride or calcium sulphate (gypsum). (The divalent cations of these salts react with the anionic groups of the soy proteins, which destabilizes their structure and cause coagulation.) However since sesame does not contain as high levels of protein as soy, Goma Dofu is solidified using a starch, typically kuzu or kudzu starch, although arrowroot or potato starch may also be used. On the differences between the different starches, kuzu starch, which is extracted from the root of the kuzu plant, imparts a more elastic texture than arrowroot or potato starch.

I bought the Goma Dofu from a Japanese supermarket although it can be easily made from just three ingredients – sesame paste (white or black), kuzu starch and water. My first thought? Bleah, just pass me real tahini instead! It was starchier than expected but less so than tapioca balls, slightly gelatinous and wobbly, and its consistency was firmer than silken tofu not quite as firm as an agar jelly. It had a mild hint of sesame just enough to be noticed, but left you craving more, and being the ardent tahini addict, I proceeded to smother the goma dofu in a coat of tahini. Much better!

Typically, Goma Dofu is served as an appetizer or as a course in kaiseki dining. It was probably invented by Japanese Buddhist monks and is considered the most symbolic food of Shojin Ryori (vegetarian temple cuisine). Apart from excluding meat and fish, one website even says that root vegetables are excluded! It is believed that harvesting will cause the death of the vegetables, which is against their principle philosophy of “don’t kill.” As such, only grains, beans, nuts, seeds, vegetables and fruits are used. An in-depth article on Shojin Ryori can be found here.

So overall, I didn’t quite take to Sesame Tofu, although some has gone so far as to describe it as giving melt-in-your mouth experience. Sesame Tofu is not only the faux tofu; this can also be made with ground peanuts (peanut tofu), or also check out Shan tofu, a Burmese staple made from chickpea flour.

Vegan Mofo 16: Q is for pretty pink breakfast Quinoa in pink guava soup

A nutritious breakfast with a girlish charm.

Perhaps you saw this coming; I mean I racked my brains for other ‘Q’ ingredients but Quinoa is all I could think of. Nevertheless working with quinoa is fun since it’s so versatile and can be used in practically any dish from sweets to savouries. In a double stroke of luck, pink guavas and fresh figs were on sale this week and so I thought of combining these exotic fruits with red quinoa to create a pretty breakfast.

Quinoa is riding a popularity resurgence and much has been written about it (in fact I wrote about it in my Superfood Series which sadly has failed to take off) so there’s no need to delve too much into explanation. A gluten-free pseudo-grain, it is often highlighted for its complete amino acid profile (including lysine and isoleucine – the limiting amino acids in other grains) and highly concentrated nutritive value such as calcium and flavaoids (quercetin and kaempferol). Did you know that 2013 is also officially recognized by the United Nations as the International Year of the Quinoa? In fact, it is the only food ingredient to make this list apart from the humble potato.

Between red and white quinoa, I prefer the former for its more intense nutty flavour and visual impact. Apart from breakfast quinoa porridges and granola, which I enjoy occasionally as a departure from oats, some quinoa recipes I’ve got my eyes on include the famouus Life Changing Loaf of Bread (My New Roots), and a quinoa quiche or pizza. Quinoa flour is also something I want to experiment with, but probably not anytime soon, given the growing number of half-opened bags ingredients in the kitchen.

If guavas are not available, I suppose you may use guava paste of another intense-colored fruit of choice, like mangoes or strawberries. The main idea is to have a nice thick pool of fruity smoothie for the quinoa to swim in. I also added protein powder and pectin to the soup, which added a nutritional boost as well as help to thicken it.

Pretty Pink Breakfast Quinoa in Pink Guava Soup
Serves one.


  • 1/4 cup uncooked red quinoa
  • Flesh of 1 pink guava (about 1/2 cup), seeds removed
  • 1/4 cup non-dairy milk (I used hazelnut milk)
  • 1/2 cup water
  • 1/8 tsp pectin powder (optional – for thickening)
  • Splash of vanilla extract (optional)
  • Dash of ground cinnamon (optional)
  • 1/2 scoop protein powder (optional)
  • 1/2 tsp maca powder (optional)
  • Your choice of toppings (I used fresh figs and desiccated coconut)


  1. Soak the quinoa overnight in a bowl of water. The next morning, place the quinoa in a sieve and rinse well under running water.
  2. Cook quinoa. Place the drained quinoa into a saucepan. Add about 1/2 cup water, bring to boil, then reduce heat and simmer for about 20 mins until the water is absorbed and you can see the white curly rings of the quinoa. Fluff and set aside.
  3. Make the guava puree. Place the guava flesh into the saucepan and add the milk and water. Bring to boil, and simmer for about 5-10 mins or until the guava flesh becomes soft.
  4. Add in the vanilla, cinnamon and other powders (if using). Stir well.
  5. Pour the mix into a blender and blend (for less clean up use immersion blender).
  6. To serve, place quinoa into a ramekin and using a spoon, press down to make the quinoa stick together. Invert the ramekin onto a plate, then pour the guava soup over. Garnish with fresh figs or other fruits and nuts.


Vegan Mofo 15: T is for Thunder Tea Rice

The Chinese may not be known for their salads, but one that you have to know is Thunder Tea Rice (Lei Cha Fan), which I would laud the honour as King of Asian Salads. Essentially this dish is served in two parts: a rice bowl filled with a bedazzling medley of chopped Asian vegetables such as long beans, cabbage, leafy greens and radish as well as diced tofu and peanuts; and a side bowl best akin to a slightly astringent herbal pesto soup, made from ground tea leaves and Asian herbs such as mint and basil. It is the tea soup that harbours the strong and unique flavor of Thunder Tea Rice which you either love or hate. It is obvious which side of the camp I am on!

The best part comes when you douse the rice bowl in the green tea soup, so that each spoonful of veggies comes coated in the minty soup. This is the traditional way to eat the dish although there are some who find the soup too overpowering and choose eat the individual elements separately. Whatever the method, the beauty of Thunder Tea Rice is the smug sense of virtuousness and well-being that lingers on for hours.

As always, I like to write a little on the history of the dish. Thunder Tea Rice is a traditional Hakka dish originally created as a medicinal dish for soldiers to ward of plague and illnesses during the tumultuous times of war in the Qin Dynasty (221 – 207AD). During the mass migration from central China to the southern provinces, the Hakka brought along and preserved the traditional preparation of Thunder Tea Rice. The “thunder” (Lei in Chinese) in the dish refers to the racket made from pounding (Lei in Hakka) all the tea ingredients. Thus there is actually a double meaning to the name depending on the language you view it from. It’s kind of confusing but interesting to learn the etymology of words.

With so many veggies, preparing thunder rice tea at home can be a tedious endeavor; it requires the separate preparation of each ingredient so as to maintain each of their flavor profile. But I assure you the results are rewarding and extremely satisfying. A big batch may last a couple of meals, which you will never tire of.

The original dish contains dried anchovies which help impart a umami or savoury flavour. I easily replicated its flavours by using tamari-simmered mushrooms and shredded nori strips. Also I used Pu-Er (普洱) tea leaves instead of the recommended ones green tea and some obscure liu bao cha (六宝茶) or jiu cheng ta (九層塔) because that was the only tea leaves I had on hand. Also I blended the tea leaves into the paste which may not have been the best idea. My soup came out blackish rather than the expected pale green, probably because of insufficient basil and mint leaves (their taste was rather weak too). Overall the tea blend still needs a little tweaking but was still pretty good. And look who loves Thunder Tea Rice too!

Thunder Tea Rice (Lei Cha Fan)
Serves 4.
Refer to Annelicious for a very comprehensive guide.

Ingredients (You may also refer to the visual guide above)
Rice or other carbs

  • Cooked brown/white rice or carbs of preference (I used buckwheat)

Vegetables and Other Toppings

  • 100g or 1/2 pack long beans, chopped into large sticks
  • 140g or 1/4 of a large savoy cabbage, shredded
  • 200g or 1 pack of kai lan (Chinese broccoli), leaves and stems separated
  • 9 small dried shiitake mushrooms
  • 2 tsp tamari
  • 220g or 1/2 medium jicama, diced into small cubes
  • 200g or 1/2 pack firm tofu, drained, dried and diced into small cubes
  • Nori, shredded
  • 40g toasted peanuts, toasted

Thunder Tea Soup

  • 8g Thai Basil Leaves (stems removed before weighing; I used home-grown Thai Basil!)
  • 8g Mint Leaves (stems removed before weighing)
  • 5g superior-grade tea leaves (I used Pu-Er)
  • 25g old ginger, grated into large chunks
  • 5g or 1/2 tbsp toasted sesame seeds
  • 10g toasted peanuts
  • 1/2 tsp matcha powder

For the vegetables and toppings

  1. Rehydrate the dried shiitake mushrooms in water for at least 2 hours, or better, overnight.
  2. Trim long beans and cut into large pieces. Blanch in boiling water for about 3-5 mins, drain, then chop into small pieces. Set aside.
  3. In a large skillet, saute cabbage in olive oil until softened, about 10-15 mins. Set aside.
  4. In the same skillet, saute the kai lan leaves in olive oil until slightly wilted, about 3-5 mins. Set aside.
  5. Blanch the kai lan stems in boiling water until bright green, about 3 mins, drain, and set aside.
  6. Once the msuhrooms are rehydrated, squeeze them dry, slice into small pieces. Then simmer the mushrooms in the tamari and some water for about 10-15 mins, until the mushrooms have softened and absorbed the tamari.
  7. Meanwhile, chop the jicama and firm tofu, and shred the nori. Set aside.
  8. Toast peanuts and sesame seeds (for the tea paste) in a skillet over high heat if using untoasted. Set aside.

For the tea paste

  1. Place all the ingredients for the tea soup into a food processor and blend until a paste forms. Scrape out the paste and place into a small bowl.


  1. Place rice of choice of carbs into a bowl, then scoop desired amounts of each topping over.
  2. Take about 1-2 tbsp of the tea paste and place into a small bowl. Pour boiling water over to infuse for 3-5 mins.
  3. Douse the rice with the tea soup and inhale its minty aromas!


Vegan Mofo 14: O is for Oats! Oatmeal 101 and More

Given the name of my blog, it would be an offense to write on anything apart from oats. There are hundreds of oatmeal tutorials and recipes out there that provide an ocean of information. So in my Oatmeal 101, I share my personal journey with oats in addition to oat facts and trivia.

My first bowl of oats back in 2009: quick oats from Marks & Spencer. Very specifically this was what I wrote (taken from my old blog):

I would describe my first attempt as a failure: the oats were burnt and stuck to the bottom of the pan. I should have stirred more quickly. The blueberries also bled, giving the oats a sickly bluish hue. Having used less than the recommeded 180ml of fluid, my oat porridge turned out thick and lumpy.

It’s all quite amusing to read this now! I can’t really remember what was the fillip that sparked my interest in oats; perhaps it was the big bright and beautiful bowls of oats over at Kath Eats that invoked a curiosity. Before that my breakfasts were made of Gardenia bread or boxed cereal, but am I glad I’ve never touched those stuff again!

Oats were not important to man as early as wheat or barley, but were in fact considered as a weed by ancient Greeks and Romans. They were used primarily for medicinal purposes rather than food.

Oats were introduced to North America by Scottish settlers in the 17th century. They gradually became a major crop until the 20th century. The first oat flakes (rolled oats) were produced by the Quaker Mill Company in 1876. Today, with the advance of knowledge about nutrition, oats are recognized as a healthy food and is a highly popular breakfast staple.


Whole Oat Groats
Whole oat kernels with the inedible hull removed; bran, endosperm and germ remain. Takes the longest to cook, about 1 hour on stove-top. Nutty flavour with chewy texture. Nutritional stats (1/4 cup dry): 170 calories, 3g fat, 29g carbs, 5g fiber, 7g protein. (Probably the only type of oats I’ve yet to try!)

Steel Cut (Irish) Oats
Groats cut into a few pieces using sharp metal blades. Cooks in about 30-40 mins on the stove-top. Nutty flavour, especially when toasted before cooking. Nutritional stats (1/4 cup dry): 170 calories, 3g fat, 29g carbs, 5g fiber, 7g protein. (My personal favourite.)

Scottish Oats
Groats that are stone-ground, rather than cut with a steel blade, giving a coarse meal of irregularly broken bits. This method originated in Scotland centuries ago. Cooks 15-20 mins on the stove-top. Creamier than steel cut oats. Nutritional stats (1/4 cup dry): 140 calories, 2.5g fat, 23g carbs, 4g fiber, 6g protein.

Rolled (Old-Fashioned/Regular) Oats
Oat groats that are steamed to soften, then rolled into flakes. The steaming and increased surface area means that these cook in just 10 mins on the stove-top. Soft porridge-like texture. Nutritional stats (1/2 cup dry): 190 calories, 3.5g fat, 32g carbs, 5g fiber, 7g protein. (Not a personal favourite, but works for breakfast in a jiffy, or in baked oatmeal.)

Quick or Instant Rolled Oats
Groats that are steamed longer and rolled thinner than regular oats. Cooks quickly in less than 5 mins. Nutritional stats (1/2 cup dry): 180 calories, 3g fat, 29g carbs, 5g fiber, 7g protein.

Oat Bran
The finely ground meal of oat groats’ outer (bran) layer. Though not technically a whole grain, it still has the health benefits of one with its high soluble fiber (the oat bran contains almost all of the fiber in the oat kernel). Cooks quickly in under 5 mins, with a creamy texture. Nutritional stats (1/3 cup dry): 150 calories, 2g fat, 27g carbs, 7g fiber, 7g protein.

Oat Flour
A whole grain flour made from whole oats ground into a fine powder. Used for baking or thickening soups and stews. You can easily make your own oat flour by grinding rolled oats in the food processor or blender. Nutritional stats (1/3 cup): 60 calories, 3g fat, 26g carbs, 4g fiber, 7g protein.

Nutrition showdown: steel-cut vs rolled vs quick/instant oats
Perhaps you may hold the mantra “the less processed, the better,” and think that steel-cut oats is the most nutritious of all. But as you can see from the nutritional content above, the differences are minor. Rolled oats may be steamed, but the steaming doesn’t compromise their nutrition significantly (in fact it stabilizes the fatty acids which helps increase the shelf-life.)

What about the glycemic index? Steel-cut, rolled and quick oats have a glycemic index of 42, 50 and and 66 respectively. This means that quick oats are digested much faster and the sugars released into the bloodstream more rapidly than rolled or steel-cut oats, and may not keep you feeling satisfied as long as the latter. As a guide, foods below 60 on the GI index are considered low. Thus, instant oats may be considered low/moderate glycemic carbohydrates and you need not feel guilty for grabbing a packet of quick oats if you’re pressed for time.

The takeaway? Nutrition-wise, steel-cut or rolled is pretty much similar. It all depends on your preference of texture – chewy or creamy.

Oats are an excellent source of dietary fiber, protein, iron, and the B vitamin thiamine. In fact, they have the most soluble fibre of all grains. Oats are also low-GI foods. These nutrients may deliver health benefits such as:

Lower cholesterol
The cholesterol-lowering effects of oat β-glucan (a type of soluble fiber) is well-documented. Meta-analyses of studies have concluded that oat consumption is associated with 5% and 7% reductions in total and LDL cholesterol levels respectively in both normocholesterolemic or hypercholesterolemic subjects.

Stabilize blood sugar levels
Oats are considered low GI food.

Good bowel health
The high fibre content helps in bowel movement.

Better sleep!
Oats contain the hormone melatonin, which is involved in the control of the circadian rhythm, and specifically, helps induces sleep. Should we be having oats for dinner instead of breakfast, then?

Soak oats overnight to reduce phytic acid and promote absorption of nutrients.

Ratio. For steel-cut oats I use 5:1 fluid-to-oat ratio. I cook the oats in 1 cup water until most of the water boils off, then add in 1/4 cup non-dairy milk and reduce until the desired consistency. This gives a very creamy texture. For rolled oats I use 2:1 ratio.

Stirring. Especially for rolled oats, do not stir too much or it tends to become a soggy lump.

Add-ins. Add mashed banana or other starchy purees only towards the end (after the addition of the milk) and “whip” it in with a fork or whisk, like you are whipping egg whites. This incorporates air into the oats and gives a really fluffy texture.

Layering. I like to hide nuggets of “treasures” within the oats. So I pour out the oatmeal into the bowl in layers, adding a spoonful of nut butter, a square of dark chocolate, chopped nuts or fruits between each layer. It’s almost the same concept as making a chilled oatmeal parfait. However the heat from the just-cooked oatmeal will help to melt the nut butter/chocolate and soften the fruit, so you’d get to dig into a pool of awesomeness now and then. (And why hot oatmeal is so much nicer than overnight oats!)

Oatmeal Porridge; Overnight Oats-in-a-Jar (OIAJ); Smoothie-in-a-Bowl (SIAB); Baked Oatmeal; Granola; Oat Pancakes & Waffles; Oat Muffins; Oat Breads; Oat Scones.

Oat Burgers; Oat Flour Pizza Crust; Oat Falafels; Savoury Oat Porridge; In Salads (using Oat Groats); Oatmeal Risotto; Oatmeal Soup.

In Crumbles & Clafloutis. As a Crust for Pies and Tarts. Oat Milk Ice Cream; Oat Milk Panna Cotta.

Energy Oatie Bars; Flapjacks; Scottish Oat Cakes; Baked Cookies; No-Bake Cookie Dough Bites; Oat Brownies.

Here are some blogs that pay a loyal dedication to oatmeal, with creative recipes that will surely inspire you:
Chocolate Covered Katie
Edible Perspective
Kath Eats Real Food
The Oatmeal Artist
Oh She Glows

If you follow me on Instagram (@earlymorningoats), you will have seen that I often post pictures of my oatmeal breakfasts with the hash-tag #oatart. Sometimes I do wonder why I do this seemingly pointless thing – after all a bowl of oats is still yummy whether served in a pretty form or haphazard form.

I suppose Oat Art it is an outlet for creative expression as well as my feelings, just like how some people prepare cute bento boxes, or artists and painters express themselves through their drawings and paintings. I can’t draw for anyone’s sake, but playing around with shapes, colours, and ingredients – that’s easier and you get to eat your art too!

Supefood Oats | PBJ Oats | Peach Pie Oats | Mango Flower Oats | Donut Peach Baked Donut Oats | Coconut Tree Pina Colada Oats | Blueberry Cheesecake Oats | Melon Oats in Lotus Bowl | National Day Oats

My designs are inspired from a variety of sources, such as the ingredients on hand, the weather, the season, holidays and festivities, my feelings and nature. Sometimes I plan the designs ahead the night before; and other times the idea would just occur spontaneously at the last minute. More often than not, the design would come off less pretty than envisioned, but nevertheless it is an effort made.

Candy Corn Oatmeal: (from bottom) yellow corn oats, orange sweet potato oats, white chia pudding in hazelnut milk, topped with chocolate maple pecan butter.

This Candy Corn Oat Parfait was inspired by Halloween. Although the yellow-orange-white colors may not have turned out to be as intense as desired, just appreciating the beauty of natural candy corn (zinnia flowers) more than made up for it. (Zinnias are easy-to-grow flowers that come in a rainbow colour palette. A safe and pretty choice for beginners to gardening.)

Oatmeal Face Masks. The most basic mask uses just water and rolled oats, which is then spread on the face. Sounds so easy I might just try this out!

Collodial Oatmeal Baths. Colloidal oats are oats ground into an extremely fine powder, even finer than oat flour. The powder is sprinkled into bath water, and the resulting milky dispersion helps to soothe and moisterize the skin. Colloidal baths are commonly used to treat skin conditions such as itch and eczema.

Neutralize Odors. Simply leave a bowl of oats out anywhere you want to suck in smells.

National Oatmeal Month. Celebrated in January.

My most memorable bowl of oats. Of course, in none other than the Land of Oatmeal, Scotland.

This was at a bed and breakfast in Edinburgh two years ago when I was doing a semester exchange. The oats were really simple, served plain with just a side of peaches and raisins, but they had the best texture ever. I can’t fanthom whether it was Scottish or rolled oats, but it was so soft and creamy, yet with a chewy bite. And that bowl is so pretty too!

Phew! This was quite a comprehensive post although it was quite fun writing about it. I hope you have learnt something about oatmeal!