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Oats (Avena sativa) are a type of cereal grain People use them as food for themselves and other animals, for example, chicken and horses. Oatmeal is made from oats. Oat straw is used as bedding for animals.
Porridge is made only from whole grain oats. It forms an excellent part of a balanced diet for the following reasons:
- Oats are rich in both soluble and insoluble fiber.
- Oats are a place to get energy. As a rich place to get complex carbohydrates, they provide a slow release of energy over the morning – in that way they reduce the desire to eat ‘quick energy release’ sugar-based foods.
- Oats are also a good place to get protein.
- Oats are low in unsaturated fat and contain no cholesterol.
- Oats are also a good place to get vitamin B1 ( Wikipedia)
Oatmeal has been a breakfast for decades. Its healthy breakfast, especially due to its standout soluble fiber content. More specifically, beta glucans in the oat bran can lower total and “bad” cholesterol and ultimately lower the risk of heart disease. Unfortunately, every spoonful seems to have become sweeter over the years because of how oatmeal is accessorized, often with too much added sugar. That’s all changing as palates become more adventurous and “added sugars” become passé.
Savory oatmeal is here. Here you’ll find a dozen bowls of whole-grain goodness made with either steel-cut oats or good old-fashioned rolled oats. They’re kind of like the oat version of risotto or rice pilaf, yet more interesting. In many cases, broth plus scallions or shallots make up the base of the cooking liquid rather than water or milk as with traditional oatmeal. The finished dish is often rather stew-like. Enjoy these creative and comforting oatmeal bowls anytime — for breakfast and beyond.
|Steel-cut oats||Old-fashioned (rolled) oats|
|Fiber||5 g||5 g|
|Sugars||0 g||1 g|
|Protein||7 g||7 g|
Warm autumn salad with toasted oats and kale
This salad is one of those truly comforting foods and will get you through the worst of autumn and winter. The oats and leafy greens bring in great textures, while the sweet and aromatic dressing satisfies your taste buds.
100g walnuts, roughly chopped
200g jumbo oats
A dash of olive oil
1 egg white, lightly beaten
200g savoy cabbage
Pomegranate, seeds from half a fruit
For the dressing
Juice from the oranges
2 tbsp honey
3 tbsp apple cider vinegar
75ml rapeseed oil
Salt and freshly ground black pepper
1 Mix the walnuts and oats, season, toss with olive oil and lightly beaten egg white. Bake at 150C/300F/gas mark 2 for 15-20 minutes.
2 Remove the outer leaves of the cabbage and the kale stems. Chop finely. Zest then segment the orange, collecting the excess juice.
3 Combine half the oat mix, the kale, cabbage and pomegranate in a bowl along with half the orange segments.
4 In a saucepan, bring the orange juice to the boil and simmer until reduced by half. Mix all the dressing ingredients and stir until well combined. Season to taste.
5 Mix the dressing with the salad. Arrange the salad on a serving dish and top it with the rest of the oat mix and orange segments.
Recipe supplied by Josephine Kafod.
Oat-crusted white fish with sprouting broccoli, anchovies and orange
Using oats as a coating for fish, or indeed meat, adds a delicious crunch and imparts a sweet, mealy flavour. It also helps retain moisture in whatever they’re wrapped around, resulting in a juicy finish. Orange, sprouting broccoli and anchovies are a classic Italian winter triumvirate and set the fish off beautifully.
Serves 4 as a light supper or tapa
1 egg, beaten
4x150g white fish fillet portions, preferably not from the tail, skin removed
2 tbsp plain flour, seasoned with salt and pepper
150g rolled porridge oats
200g purple sprouting broccoli, trimmed of any woody ends
2 large salted anchovies, finely chopped
1 medium orange, peeled and segmented, juice reserved
Olive oil for cooking, plus extra for finishing
Salt and black pepper
1 Heat the oven to 200C/400F/gas mark 6.
2 Whisk together the egg and milk, then place in a bowl. Dredge the fish fillets: first in the flour – tapping off any excess – then the egg wash, and finally the oats. Ensure the fillets are completely covered. Transfer to the fridge for 20 minutes until chilled and firm.
3 Cook the broccoli in boiling salted water until just tender. Drain well and place in a medium saucepan. Season, then add the chopped anchovies, orange juice and segments and a good glug of extra virgin olive oil. Place the pan over a low heat to heat everything together and reduce down the orange juice.
4 Heat a nonstick frying pan over a low‑medium heat and add about 5mm olive oil. Season the fish. When the oil is hot, place the fillets in the pan and cook for 2-3 minutes on both sides, turning with a fish slice, until the oats are nicely browned and crispy and the fish has cooked through. The fish is cooked when a cocktail stick inserted into the fish offers no resistance. If the fish is particularly thick then it may require 3 minutes in a preheated oven at around 200C/400F/gas mark 6 oven to cook through.
5 Divide the braised broccoli between serving plates and top with the crusted fish fillets.
Recipe supplied by Ben Tish.
Banana-peanut oat bars
These gorgeous treats have a wonderful, cakey feel to them, and it’s hard to believe that they’re actually rather good for you.
Makes 8 bars
1 tbsp coconut oil, plus extra for greasing
3 very ripe bananas
1 tbsp honey
2 tbsp crunchy peanut butter
280g porridge oats
2 tbsp flax seeds
1 Preheat the oven to 180C/350F/gas mark 4 and grease a 20cm-square baking tin with a little coconut oil.
2 In a bowl, mash the bananas with a fork until they are almost smooth. Next, melt the coconut oil, honey and peanut butter together over a low heat in a large pan. Once melted, remove from the heat and stir in the mashed bananas.
3 Once the bananas are thoroughly mixed in, stir in the oats and flax seeds and mix well until a sticky mixture is formed.
4 Transfer the mixture to the prepared tin, pressing down well to ensure it forms a compact layer, then bake for 20 minutes, or until golden brown. Allow to cool completely before cutting into pieces.