Rolled oats benefits

Oats are often ignored in kitchens, wrongly so! Full of nutrients, it is also succulent when used properly. Whether in oatmeal, in the form of various pastries (pancakes, muffins, etc...), homemade granola or incorporated into smoothies.

Hearty, it gives you the energy you need to start a long day and provides an excellent source of fiber and much more. Let's see together why you should adopt oatmeal and how you could use it in your daily life, because yes, I'm about to deliver my favourite recipes.

 

OATS IN ALL ITS FORMS, WHICH ONE DO YOU PREFER?

• oatmeal: this is the roughest form, it is the whole grain of oats that has simply been removed from its husk. Its cooking time is almost an hour if it has been well soaked a few hours beforehand.

• oat bulgur: it is oat groats that are sliced and pre-cooked to obtain (semi) whole grains that cook faster (a quarter of an hour) and without the need to soak beforehand.

• Oat flakes: this is the shape you all know, these are whole grain cereals that have been cleaned, peeled and steamed to make them soft and supple, then pressed to flatten them. The flakes can be made from oatmeal or bulgur, which will show on the size of the flakes. Oat flakes absorb more liquid and retain their shape during cooking. They are commonly used in granola bars, cookies, muffins and other baked goods.

• Oat bran: which is obtained after crushing and sifting the oats.

• Oat flour: results from the milling and sifting of oats.

Although these oat varieties have undergone a different level of processing (resulting in different textures and cooking times) they all have one thing in common: their nutritional value. In fact, all forms have almost the same nutritional profile.

 

 

4 BENEFITS OF OAT VIALS IN THE MORNING!

 

1. Prepares the ground for good digestion

The insoluble fibre found in oat flakes helps to reduce constipation episodes and promote good digestion. It also helps improve the overall health of the gastrointestinal tract by ensuring that food reaches its destination in a timely manner.

In addition, studies of more than 2 million people in Europe have shown that high levels of dietary fibre in the diet significantly reduce the risk of colorectal cancer.

 

2. Prevents cardiovascular disease

Research proves the benefits of oats for heart health and the decreased risk of developing heart disease such as coronary heart disease.

The antioxidants and healthy fibre found in oats make them an excellent healthy breakfast choice for those who need to lower bad cholesterol without lowering good cholesterol.

 

3. Improves blood sugar levels

The primary soluble fiber in oats known as beta-glucan partially dissolves in water once ingested, forming a thick, gel-like substance in the gut that has powerful health benefits.

One of the main benefits of this fiber is its ability to lower blood sugar levels and decrease insulin resistance in people with type 2 diabetes.

 

4. Fits in perfectly with weight loss.

One of the main reasons people have trouble losing weight is that they are hungry all the time.

This is partly due to diets that often leave little room for carbohydrates and meals that are unsatisfactory because they lack essential nutrients. Oatmeal can help address this problem by keeping you feeling full longer and increasing your sense of satiety. It is not for nothing that it has been catapulted as a slimming food with "buzz diets" such as Dukan.

It is often said that oatmeal "sticks to the ribs"! Remember that oats can be difficult to digest for some people because of the presence of phytic acid. If you notice that your body reacts negatively to the presence of oats in your diet, try to reduce the amount you eat each week or eliminate them completely.

 

 

 

HOW TO USE OATS? MY 4 FAVORITE RECIPES!

 

1) Recipe: how to make your own oatmeal (porridge)?

Soak your oatmeal overnight to reduce cooking time by about 5 to 10 minutes the next day (valuable time to save in the morning!).

Ingredients :

• 90g of oat flakes
• 250ml homemade almond milk
• ½ teaspoon vanilla extract
• 2 tablespoons raisins
• 1 tsp. maple syrup (optional, but so good)
• ½ tsp cinnamon
• ¼ tsp nutmeg

Preparation steps :

1. Mix all ingredients together in a bowl.
2. Cover and let soak in the refrigerator overnight.
3. The next morning, heat over medium heat until boiling in a saucepan.
4. Reduce heat to low and simmer until mixture reaches desired consistency, stirring occasionally.
5. Garnish with nuts of any kind or fresh fruit.

And instant porridge is no! You can sometimes find some in stores, just pour the sachet in milk and put it in the microwave for a few minutes...

Although it is a viable alternative for those who don't have the patience or who have a tight schedule in the morning, instant oats are not worth it for your health!

Don't be seduced by their appealing flavors and quick cooking time. They are pre-packaged and usually full of unwanted additives, added sugar and other processed ingredients from which the flavours come.

In short, make your own oatmeal and avoid instant oats, your body will thank you.

 

2) Recipe: delicious vegan oatmeal muffins

From time to time I make these delicious muffins for breakfast, and I never measure anything by the gram!

Ingredients :

• 270g of oat flakes (or 250g of oat flour)
• 3 ripe bananas
• 30g of ground flax seeds
• 3 teaspoons of cinnamon
• 2 teaspoons baking soda
• fresh lemon juice
• 3 big medjool dates
• 125ml of unsweetened homemade almond milk preferably
• a mixture of sunflower seeds, pumpkin seeds, goji berries, raisins, etc. (optional)
• chocolate chips (optional, but so good...)

Preparation steps :

1. preheat the oven to 160°-180°.
2. Blend your oat flakes into oatmeal.
3. mix all the ingredients in a large salad bowl: flour, bicarbonate of soda, ground flax seeds, cinnamon.
4. mix the bananas with the almond milk and dates.
5. add this mixture to the salad bowl.
6. add the seed mixture and/or chocolate chips and stir to mix.
7. add the juice of half a squeezed lemon and mix.
8. put in your muffin cups (the batter gives me 12 muffins at home).
9. put in the oven for 20 minutes.
10. Taste it!

Notes: without the chocolate chips, each muffin makes about 200Kcal with 5g of fiber, 8g of fat, 7g of protein, 28g of carbohydrates and "only" 8g of sugar (no sugar added in the recipe).

 

 

3) QUICK GRANOLA BOWL RECIPE

For a great breakfast, there's nothing like a "granola bowl". Healthy, nutritious and hearty, it's also very quick to prepare once your homemade granola is made and put in its jar. Then all you need is yogurt (or cottage cheese) and fresh fruit (or fruit compote), again, it's up to your creativity to work wonders, the recipes are endless. Make a rainbow of colors in your bowl!

Here are some combinations that work well :

• raspberries / blueberries / blackberries / your favorite yogurt / granola.
• banana / strawberries / chia seeds / your favorite yogurt / granola.
• peaches / cherries / blackberries / cottage cheese / granola.
• kiwi / mango / grated coconut / cottage cheese / granola.

For the proportions, put 125g of yoghurt for about 80g of fresh fruit and 80g of granola (or oat flakes alone if you don't have granola). It's up to you to adjust according to your nutritional needs and your appetite.

 

4) Recipe: oatmeal face mask

There is a good reason why so many cosmetics and lotions include oats in their list of active ingredients. This healthy food is a wonderful facial mask that tightens and restores the skin, while exfoliating and moisturizing it.

Ingredients :

• 250ml of hot water
• 90g of oat flour
• 2 teaspoons plain yogurt
• 2 teaspoons of honey
• 1 egg white

Preparation steps :

1. Mix hot water and oatmeal and let stand for 2 to 3 minutes.
2. Stir in remaining ingredients.
3. Apply to face in a thin layer. You can keep the rest of the mask in a sealable container and use it within a week.
4. Leave on for 15 to 20 minutes and rinse off with plenty of warm water.
5. Be sure to rinse in your kitchen sink to avoid clogging your bathroom drain.