17 May OATS – TRUTH, FACTS + RECIPES
You know when people talk about having staples in the house?
Like Milk, Bread, Eggs…
Well, I want to introduce you to MY STAPLES!
Oats Eggs Leafy Greens Berries
The four foods I will have on me at all times, accept for when I’m in the surf…maybe 😉 Could always carry them in a dry bag on my back?!
Anyway…first cab off the rank and one of my all time favourites OATS!!!!!
I want to share some facts + truths about the ol’ faithful Oats with you –
- Although hulled this process does NOT strip them of their nutritious bran + germ
- Oats are in fact FREE FROM GLUTEN (see more on this below)
- Oats are a safe source of food for FODMAP’ERS, depending on serve size
- Oats have a PH Lvl 6, considered an ALKALINE Forming Food
- All Oat variations have the same level of nutritional value
- Oats get their flavor from the roasting + cleaning process they undergo
- Oats lower cholesterol levels
- Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease
- They are high in FIBER
- Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)
DIFFERENT TYPE OF OATS
STEEL CUT – Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.
ROLLED OATS – Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.
INSTANT/QUICK OATS – These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!
ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index – meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference.
THE GLUTENOUS CONVO ABOUT OATS!
The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.
BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats. That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.
So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.
NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!
BUT WAIT! THERE’S MORE!
I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find Oatty Anzac Biscuits, Home Made Chai Spiced Instant Oats & Oatty Pancakes!!!
BANANA OAT PANCAKES
You guys know this one but this time I’ve done it with oats.
In A Nutri Bullet
- 3 Eggs
- 3 Tbsl Rolled Oats
- 1 Banana
In A Bowl
- 3 Beaten Eggs
- 2 Tbls Instant Oats
- 1 Mashed Banana
- ½ Cup Frozen Berries (heated on a stove top or in the microwave)
- Rice Malt or Maple Syrup
- Coconut or Sugar Free Yogurt
- Toasted Coconut Flakes 😉
- Place your pan on medium to low heat and throw a dob or Coconut Oil, Bio Butter or Coco Nutelex to melt.
- Mix your ingredients together aiming for a smooth consistency.
- When the oil/butter is melted pour in a third of the batter. Letting the top layer firm up a little before flipping. Keep them warm on a plate in the oven at 50 DG’s.
- Between flips prep your topping and set aside.
- Once all are cooked assemble your yummy stack!
OATTY ANZAC BISCUITS
Combine in a Bowl
- 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)
- ¾ Cup Dessiccated Coconut
- ¼ Cup Gluten Free Plain Flour
- ½ Cup Chopped Nuts of choice (I like Pecans!)
- ½ Tsp Ground Cinnamon
- ¼ Tsp Sea Salt
Combine in a Pot
- 120g Bio Butter or Coconut Nutelex
- ¼ Cup Rice Malt Syrup
- 1 Tbls Maple Syrup (optional)
- 1 Tsp Vanilla Bean Paste
- ½ Tsp Bi Carb Soda
- 1 Tbsl Hot Water
- Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.
- In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.
- Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.
- Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.
- Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!
Cook Time – 15 minutes, until golden brown.
Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.
HOMEMADE SPICED CHAI INSTANT OATS
No need to buy the rip and heat oat packs that generally have added sugar, you can make your own batch for a fraction of the price! Don’t have a picture for this one – I keep eating every batch I cook up! 😉
Instant Oat Prep (get yourself an airtight container!)
- 2 Cups Instant Oats (I recommend Sunsol brand)
- 1 Tsp Ground Cinnamon
- ½ Tsp Ground Cardamom
- ¼ Tsp Ground All Spice
- ¼ Tsp Ground Nutmeg
- ¼ Tsp Vanilla Powder (optional)
- 1 Tbls Currants (optional, but yummy!)
Make as big a batch as you like, the above does 4 servings. Make sure to keep it in a dry cool place in an airtight container.
- Place roughly 1/2 a Cup of your Spiced Chai Instant Oat mix in a bowl with 1/2 Cup of Milk (opt for Almond or Oat) and 1/2 Cup of Water.
- Microwave no HIGH for 1 minute, stir and repeat.
- Serve with toppings like Banana, Rice or Maple Syrup, Berries and Coconut Yogurt.
ENJOY TILL NEXT TIME!