OH (ITS) SO GOOD

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Recipe By Tirsa B. Holtzhausen (RD)SA
As a dietitian, there are very few cases where I recommend to people that they should avoid oats. Even those who are allergic to gluten, could make use of gluten-free oats. The benefits of this simple grain can just not be understated; it is a great source of:
  • Beta-glucans (soluble fibre) which helps to control blood- sugar, cholesterol and pressure levels.
  • Vitamin E, phenols, tocopherols, tocotrienols, phytic acid, flavonoids and avenanthramides, which all have anti-inflammatory and antioxidant properties.
  • Saponin, which also assist in decreasing blood lipid levels; the rate at which blood glucose levels increase and the risk of cancer cells developing.
  • Protein – it may not as much as a piece of steak, but 1 cup of cooked oats has 5g of protein, which is about the same amount of protein as an egg.

It should be noted that plant proteins are not as bioavailable as animal protein and therefore the protein is not a complete protein, offering all essential amino acids, and it is not as readily absorbed in the gut.

Knowing all these facts is one thing, but for those who are not fans of cooked porridge, how can we consume oats? Here are a few recipes to get you going.

Overnight Oats are a great way to enjoy a cold, light porridge

Ingredients

  • 1/3 cup traditional oats
  • 1/3 cup milk
  • 1/3 cup yogurt
  • 1/2 tsp sweetener
  • 1/2 tsp cinnamon, or other desired spices

Top with one or two of the following: nut butter, nuts, chia seeds, shredded coconut or dried fruit.

Method

1. Mix oats with milk, yogurt, sweetener, and cinnamon, and add to mason jar.

2. Top with desired toppings and seal jar.

3. Let sit in the fridge overnight and enjoy cold the next morning.

Crunchy Granola is a homemade version offering light ingredients for a fresh breakfast or light snack

Link

Ingredients

  • 100g butter
  • 150ml honey
  • 1 tsp vanilla extract
  • 500g oat flakes
  • 100g flaked almonds
  • 100g chopped cashew nuts
  • 100g desiccated coconut
  • 100g pumpkin seeds
  • 100g sunflower seeds

200-300g mixed dried fruit, such as chopped pitted dates, figs, apricots, raisins, sultanas.

Method

1. Preheat the oven to 160°C/fan 140°C.

2. Place the butter, honey and vanilla in a small pan, and heat over a gentle heat to melt together.

3. Mix the remaining ingredients, except the dried fruit, in a large bowl.

4. Stir the melted butter into the dry ingredients and mix well.

5. Spread the mixture out in a large oven tray and bake for 25 minutes, or until the nuts and grains are a pale golden brown, stirring every 5 minutes so it browns evenly.

6. Remove the tray from the oven and leave to cool, stirring the mixture in the tray occasionally.

7. When it has cooled down, add the dried fruit, stir, and put into an airtight container.

Store at room temperature for up to a month and serve ½ cup (or 50g) per portion.

Spiced Oatmeal Pancakes can be used as a snack or a mid-week dessert. 

Total prep time: 25 mins
Servings: 8

Link

Ingredients

  • ½ cup regular (not quick-cooking) rolled oats
  • ¾ cup whole-wheat flour
  • 1½ teaspoons brown sugar
  • 1½ teaspoons baking powder
  • Sprinkle of salt
  • 1 cup fat-free milk
  • 1/3 cup egg
  • 2 tablespoons canola oil

Method

1. Place rolled oats in a blender or food processor and      blend/pulse until very fine, resembling flour.

2. In a large bowl, combine ground oats, flour, brown sugar, baking powder, cinnamon and salt.

3. In a medium bowl combine milk, egg and oil.

4. Add the milk mixture to the flour mixture and whisk until just-combined, the mixture should be lumpy.

5. For each pancake, pour about 1 tablespoon batter onto a hot, lightly greased pan. Cook over medium heat for 1-2   minutes on each side or until pancakes are golden brown,   turning to second side when pancakes have bubbly     surfaces and edges are slightly dry.

6. Serve with syrup, nut butter or a scoop of ice cream.

 

Blueberry Oat Muffins can be used as a grab-and-go breakfast or snack.

Total time: 30 minutes; yields 12 muffins

Link

Ingredients

  • 1 cup all-purpose flour
  • 3/4 cup quick-cooking rolled oats
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • ½ tsp baking soda
  • ½ tsp salt
  • ¼  cup brown sugar
  • 1 egg
  • 2/3 cup milk
  • ½ cup plain yogurt
  • ¼ cup canola oil
  • 1 cup fresh or frozen blueberries

Method

1. Preheat oven to 200°C.

2. In a large bowl, combine flour, oats, baking powder, cinnamon, baking soda and salt.

3. In a medium bowl, whisk together brown sugar, egg, milk, yogurt  and oil until well blended.

4. Stir into flour mixture until just blended. Gently fold in blueberries.

5. Divide batter evenly in muffin pan, prepared with Cook ‘n Spray.

6. Bake in preheated oven for 20 to 25 minutes.

7. Let cool in pan on a wire rack for 5 minutes, then transfer to the rack to cool.

Whether enjoyed as a relaxed meal or on the go, these recipes can contribute to your general health. So(w) fibre up and harvest the benefits!

 

Yours in Wellness

Tirsa and the Empact Team

 

Remember that our Registered Dietitian is available to answer any nutrition-related questions or queries at

Metanoia.Diet@gmail.com