The Electric Kitchen: Oatmeal offers many benefits

A bowl of oatmeal for breakfast provides cozy comfort and is good for you all around. It’s a great low-calorie, low-fat meal, keeps your belly full longer than other foods and has fiber to aid your digestive system.

Oats are a good source of energy because they take time to digest, while feeding the good bacteria in your gut. They also contain soluble fiber, which lowers your LDL (“bad”) cholesterol by reducing the absorption of cholesterol into your bloodstream.

Oatmeal isn’t just for breakfast anymore. These recipes use oatmeal in savory dishes — substitute oatmeal for the breadcrumbs in meatloaf or jazz up a bowl of oatmeal by adding a sunny side up egg, kale and avocado.

EASY CLASSIC MEATLOAF

By Hawaiian Electric Co.

• 1 tablespoon butter
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 pounds ground beef
• 1 large egg
• 1 cup rolled oats
• 1 cup milk
• 1 tablespoon Worcestershire sauce
• 1 teaspoon thyme
• 1 teaspoon kosher salt

>> Sauce:

• 1/2 cup ketchup
• 1 tablespoon spicy brown mustard
• 1 tablespoon brown sugar

Heat oven to 350 degrees. Line a baking sheet with parchment.

Melt butter in saute pan over medium heat. Cook onions until fragrant and slightly brown, stirring occasionally, 3-5 minutes. Reduce heat to low and add garlic, cook 2-3 minutes. Remove from heat and set aside to cool.

In large bowl, combine ground beef, egg, rolled oats, milk, Worcestershire sauce, thyme, salt and cooked onions. Use hands to mix well, but do not overwork the meat. Shape into an 8-by-4-inch loaf on baking sheet. Cut a crisscross pattern on top.

Bake, uncovered, 40 minutes.

Combine sauce ingredients. After 40 minutes, spread sauce over top of meatloaf, then bake 30-35 minutes more, to an internal temperature of 160 degrees. Serves 8.

Approximate nutritional information, per serving: 330 calories, 21 g total fat, 8 g saturated fat, 105 mg cholesterol, 400 mg sodium, 11 g carbohydrate, 1 g fiber, 3 g sugar, 24 g protein.

PEANUT BUTTER OVERNIGHT OATS

By Hawaiian Electric Co.

• 1/2 cup unsweetened plain almond milk
• 3/4 tablespoon chia seeds
• 2 tablespoons peanut butter or almond butter (creamy or crunchy)
• 1 tablespoon honey
• 1/2 cup old-fashioned rolled oats

>> Toppings:

• Sliced banana, strawberries or raspberries
• Flaxseed meal or additional chia seeds
• Granola

In a 16-ounce Mason jar or small bowl, combine almond milk, chia seeds, peanut butter and honey; stir to combine, leaving swirls of peanut butter throughout.

Add oats and stir a few more times. Press with a spoon so all oats are moistened and immersed in milk. Cover securely with lid or plastic wrap; set in refrigerator overnight, or at least 6 hours.

The next day, garnish with desired toppings. The oats will keep refrigerated up to 2 days, though best within the first 12-24 hours. Serves 1.

>> Tip: Replacing 1 cup of rolled oats for 1 cup of bread crumbs reduces calories by about 75 percent, carbohydrates by 30 percent and sodium to zero, and doubles the amount of fiber.

Approximate nutritional information, per serving (not including toppings): 480 calories, 23 g total fat, 3 g saturated fat, no cholesterol, 250 mg sodium, 61 g carbohydrate, 9 g fiber, 24 g sugar, 15 g protein.

SAVORY KALE AND AVOCADO OATMEAL BOWL

By Hawaiian Electric Co.

• 1 cup water
• 1/2 cup old-fashioned rolled oats
• 1 teaspoon extra-virgin olive oil
• 1 cup chopped kale
• 1 egg
• 1 tablespoon low-fat milk
• 1/4 avocado, chopped
• 1/4 teaspoon red chili flakes
• 1/4 teaspoon kosher salt

In medium saucepan, bring water to a boil. Add oats and cook 5 minutes over medium heat, or to desired consistency.

In skillet over medium, heat oil and add kale; cook until kale is wilted and slightly crispy at edges, about 5 minutes; set aside. In same skillet over high heat, fry egg to desired doneness.

In a bowl, combine milk and cooked oats. Top oatmeal with kale, fried egg, avocado, red chili flakes and salt. Serves 1.

Approximate nutritional information, per serving: 370 calories, 18 g total fat, 3.5 g saturated fat, 185 mg cholesterol, 600 mg sodium, 39 g carbohydrate, 8 g fiber, 2 g sugar, 14 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.