Ingredients · Wholegrains & bread

Rolled oats

Beta-glucan, a soluble fibre; a 40g bowl provides about 1.5g, the amount linked to lower cholesterol.

Nutrition per portion

Own-brand rolled oats do everything the branded ones do at a third of the price
Skip sachets and flavoured pots; a kilo bag costs less than a handful of sachets
Jumbo and rolled behave differently in baking, so check which the recipe wants

Keep it well: Decant into a big airtight jar and they'll keep for months without visits from pantry moths.

Reach for it when the week brings:

Put it to work

Showing 6 of 40; see them all.

Porridge that holds you until lunch: oats cooked in milk with chia, topped with berries, yogurt and toasted seeds.

15 min 20g protein

Blender pancakes from oats, eggs and cottage cheese; 24g protein and no flour in sight.

20 min 24g protein

A two-minute blender breakfast: berries, banana, soya milk, flax and oats.

5 min 13g protein

Oats soaked overnight in soya milk with flax, grated apple and chopped apricots.

10 min 15g protein

Chicken breast in a flax-and-oat crust with baked wedges and a yogurt slaw.

50 min 42g protein

Layers of vanilla soya yogurt, warm roasted berries and a flax-oat crumble.

30 min 9g protein