Oats, maybe not ranking quite as high as some on the superfood scale but a food that is super nonetheless. They are quick, filling, nutritious and affordable. They are rich in b-vitamins, calcium, magnesium and potassium but contain more phytates than any other grain. Phytates can bind to minerals and inhibit their absorption so it is important to soak the oats you are going to use overnight in water plus an acidic medium such as lemon, apple cider vinegar, kefir, yogurt or buttermilk.
Oats contain a specific type of fibre known as beta-glucan which are supportive of cardiovascular health and immune function. They actually help neutrophils (a type of white blood cell that your body uses to fight infections) travel to the site of an infection faster and thus enhance their ability to eliminate bacteria. They also contain antioxidants called avenanthramides which help mitigate free radical damage and inflammation. Oats have a low glycaemic load and help to stabilise blood sugar. They are also a great carbohydrate source for exercise and training.
Traditional oats
Bring 2 cups of water to the boil, add 1 cup of soaked oats (rinsed and drained) and a pinch of salt. Cook on a low heat, stirring frequently, for 10 minutes. Sooooooo many ways to spice up traditional oatmeal – a splash of cows milk, coconut milk, almond milk, fresh berries, nuts and seeds, ground flax, a dash of cinnamon – you can even add an egg to bump up fat, protein and satiety. Just whisk an egg very thoroughly into the cooking water before bringing to the boil and adding the oats.
Slow cooker apple and cinnamon oats
This takes around 2-3 hours in a slow cooker so unless you have a timer you can’t really put it on before you go to bed and wake up to hot oatmeal (that would be ideal). You can however make a batch and reheat it (just add a dash of milk or water to loosen it up). Take 1 cup of oats, 2 apples peeled and cubed, 4 cups of milk of your choice, 1 teaspoon of coconut oil and a teaspoon of cinnamon. You can add sweetener here too (honey or maple syrup) depending on your taste and what kind of milk you have used. Combine in slow cooker, stirring well.
Flap jacks (or granola)
Take 4 cups of oats, 1 cup of honey, 1 heaped cup of coconut oil and 2 cups of mixed nuts and seeds of your choice. Melt the coconut oil with the honey. Add the other ingredients and mix well. Pack into a lined baking tin and bake for around 10 minutes. Allow to cool and transfer to the fridge until firm enough to cut into bars. If you don’t transfer to the fridge or skimp on the honey and coconut oil they won’t firm up and you will get granola. Either way a good outcome.
Oat milk
1 cup of soaked and rinsed oats to 3 cups water, blend until smooth. You can add a pinch of salt and/or some vanilla or sweetener here too if you like. Strain the milk by either pouring it through a fancy nut milk bag, a muslin cloth or a pair of tights. Pretty Polly dairy free milk in a flash.
Yogurt and oat bread
Popular because it is insanely easy to make and (if you use certified gluten free oats) is an alternative to the over processed gluten free breads in the shops. You can make a scone version too, just fashion into 8 scone shapes and reduce cooking time by around 15 minutes. So you need, one 500ml tub of yogurt, full fat natural or Greek style both work, the empty yogurt tub filled twice with oats, 1 teaspoon of bread soda, 1 tablespoon of olive oil, 1 egg and 200g of seeds of your choice. Combine ingredients, spoon into a greased loaf tin and cook for around an hour.
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