Rolled oats

Simmer one part rolled oats with about three parts milk or water for 5–7 minutes, stirring often, until creamy. Add a pinch of salt; loosen with more liquid if needed.

Yes. Soak them in milk, yoghurt or a plant-based drink for at least a few hours, or overnight, to soften them for overnight oats. You can also stir them straight into smoothies.

Mix them with a little oil and a sweetener, spread them thinly on a baking tray and bake at 160 °C for about 20–25 minutes, stirring once. Leave them to cool on the tray so they crisp up.

Keep them in a tightly closed container in a cool, dry cupboard, away from steam and strong-smelling foods. Once cooked, refrigerate porridge in a covered container and use it within a few days.

For a similar creamy bowl, use oat groats or coarse oat meal, but allow much longer cooking and more liquid. Barley flakes also work, though they have a chewier texture and a more distinctly barley flavour.

No. Oat groats are whole oat kernels; rolled oats are steamed and pressed flat, so they cook much faster. Groats need a longer simmer and stay firmer and chewier.

Yes. A 40 g serving provides 4.8 g of fibre, and rolled oats are high in fibre.

A 40 g serving contains 5.6 g of protein. Make porridge with milk or yoghurt if you want a more filling bowl.