Easy and Healthy Oatmeal Recipes: Overnight Oats, Risotto, and Rice Ball Style Ideas
Oatmeal has been gradually gaining popularity in Japan. Since oatmeal itself has no strong flavor, it can be transformed into a variety of dishes depending on how you season it. In this article, we’ll introduce quick and easy ways to enjoy oatmeal—perfect for even the busiest mornings!
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What is Oatmeal?
Oatmeal often appears in breakfast scenes of foreign TV dramas, where the characters eat it regularly. While it’s not yet very familiar in Japan, it’s a classic breakfast menu item in the U.S. Oatmeal is made by dehusking oats and processing them to make them easier to eat. Rich in dietary fiber, it offers health benefits such as improving gut health.
Perfect for Dieting?
When starting a diet, some people may first try replacing staple foods like rice and bread with oatmeal. And for good reason—oatmeal is low in calories and carbs per serving, making it ideal for a diet meal. Also, oatmeal absorbs liquid and expands, making it very filling. However, a standard serving size is 30 grams. Since it expands significantly when absorbing liquid, be careful not to overeat!
Overnight Oats
A favorite among oatmeal lovers is “overnight oats”—as the name suggests, it’s oatmeal soaked in milk or soy milk and left in the refrigerator overnight. It’s the perfect dish for busy mornings.
You’ll need 40 grams of oatmeal, 50 grams of yogurt, 40 grams of soy milk, and 10 grams of kinako (roasted soybean flour). For toppings, use brown sugar syrup and nuts.
Put all ingredients except the toppings into a cup or bowl.
Once all ingredients are in, you’ll see beautiful layers—so appetizing even before mixing!
Mix well until the powderiness of the kinako disappears, then refrigerate overnight.
After leaving it in the fridge overnight, top it with extra kinako and brown sugar syrup. You can also add nuts for a crunchy texture.
The texture is creamy with none of the typical grainy feel of oatmeal! Since it uses nutrient-rich ingredients like soy milk and yogurt, it’s great for health-conscious and beauty-minded individuals. You can also use fruit or protein powder—feel free to customize it however you like!
Corn Soup Risotto-style Oatmeal
Oatmeal pairs excellently with soups. Here’s a super easy oatmeal risotto recipe. Just prepare 30 grams of oatmeal, one packet of powdered corn soup, and 200 ml of water. That’s it!
First, put the oatmeal, powdered soup, and water into a bowl.
Lightly mix with a spoon and microwave for 2 minutes at 500 watts.
After 2 minutes, remove it from the microwave. Be careful not to burn yourself!
Give it a light stir with a spoon, and your corn soup risotto is ready! If you find the flavor a bit bland, try adding a pinch of consommé. You can also make variations using ochazuke (Japanese soup rice) mix or tomato juice for a tomato risotto.
Grilled Rice Ball-style Oatmeal
Lastly, let’s make grilled rice ball-style oatmeal.
First, mix 60 grams of oatmeal with 100 ml of water, then microwave at 600 watts for 2 minutes.
Once heated, the oatmeal will solidify into a texture similar to minced meat. This makes enough for two rice balls.
Place one portion on a piece of plastic wrap. Wrap it and form it into a triangle, just like shaping a rice ball.
Even though the mix may look dry, you can still form a neat triangle.
Heat a frying pan and add 1 tablespoon of sesame oil, then place the oatmeal rice balls in the pan.
To ensure they’re thoroughly cooked, press down gently with a spatula. Cook slowly over low heat.
Once one side is lightly browned, flip it over and cook the other side.
After lightly grilling both sides, pour your preferred amount of soy sauce-based soup base (mentsuyu) on both sides and continue grilling.
The key to a good grilled rice ball is a nice char. Make sure to get that perfect browning!
Serve it on a plate, and your grilled rice ball-style oatmeal is complete!
At a glance, you might not even realize it’s oatmeal—it looks just like a regular grilled rice ball. The texture is more like a meat patty than a rice ball, making it a great snack when you’re a little hungry.
Why not start your day fresh by incorporating oatmeal into your morning routine?
*The information is based on the time of reporting or creation, and may differ from the current situation.
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