Yoga Food Focus: Oats

Oats sit high up on the list of the world’s healthiest foods and they are a really convenient pantry item. Oats are an underrated super food (which is a good thing, because it means that they stay nice and cheap on the shop shelves!) and have a long list of health and wellbeing benefits. Gluten-free yogis love them because they are a handy alternative to wheat (just make sure you buy a brand that has not been exposed to other wheat products) and they are easily digested. Use them as a quick and easy breakfast food or in baking, cooking or blending.


“Oats are the best thing to have on the go because they are so easy to prepare and are a good source of protein and fiber. I usually blend half a cup of oats in my smoothies for a quick and easy brekky on the go! This keeps me full, especially when I am in detox mode!”



When it comes to the different types of oats, many have asked the same question — rolled or steel cut? The main difference is in the texture, and it is due to the way they are processed. Steel cut oats are steamed, toasted and pressed multiple times, while steel cut oats are made from oat kernels that have been cut into thick pieces. Both have almost identical nutritional benefits. Steel cut oats are slightly more nutritious, because they have endured less processing. What you choose really comes down to preference of texture and what you want to do with them.




  • Rich in dietary fiber
  • Lowers levels of bad cholesterol
  • Slow release energy
  • High levels of unique antioxidants
  • Good for the heart
  • Increase immunity levels
  • Easy to prepare and available all year round
  • Stabilise blood pressure
  • A handy alternative to wheat
  • Lower/control appetite
  • Reduce the risk of diabetes
  • High in protein
  • Low in sugar


“Oats are awesome because they’re high in fiber and protein and low in sugar. They are also a good slow energy-release food, meaning they keep you fuller for longer. I have them for brekky after a hot yoga or gym sesh!”




Think you don’t have time for breakfast — we think you do! With this quick and easy overnight-oats recipe, you’ll have your protein, fiber and energy fix before you even step out into your day!


Overnight oats



  • ½ cup oats
  • 1 tbsp chia seeds
  • 1 tsp vanilla essence
  • 1/3 cup almond milk
  • 2 tbsp Greek yogurt
  • 1 kiwi fruit (or any other type of fruit — mix it up each week!)
  • 2 tbsp Greek yogurt
  • 1 tsp cinnamon





  • Place the oats, chia seeds, vanilla essence and almond milk in a bowl or container. Stir, cover and leave to soak in the fridge overnight.
  • TIP: you can also chop your fruit up the night before to make things even quicker in the morning!
  • Take the oats mixture out of the fridge and mix slightly before topping with the yogurt, fruit and cinnamon. You can then eat your brekky straight away or put a lid on it to take to work.


Fail to plan, plan to fail, we say! Eating healthy is all about planning and preparation, and we think this quick little brekky idea ticks all the boxes! Experiment with different fruit, nut and seed toppings to add variety and keep things interesting.




Mike, Suz & The PPHY Team