All you need to know about OATS

Oats are a whole grain food, among the healthiest grains on earth. They contain important minerals, fiber and antioxidants in addition to vitamins that keep you fit and strong.

Oats are commonly eaten for breakfast as oatmeal, prepared by boiling or soaking oats in water or milk. Oatmeal is often referred to as porridge. Let’s have a look at all the health benefits of oats:

1) So nutritious while managing weight

Oats are rich in fiber, carbs, protein and fat while being low in calories.

They also contain many vitamins and minerals such as: Magnesium, Iron, Zinc , Vitamin B1, B5, etc.

Eating low-calorie foods that are high in nutrients can provide a person with the nutrients that their body needs while helping them lose weight or maintain a healthy weight. Eating oats appears to help reduce hunger and increase feelings of fullness.

The researchers suggest potential health effects ranging from improved immune health to reducing the risk of obesity and chronic disease.

2) Helps to reduce blood pressure

Oats contain high level of antioxidant avenanthramides, which helps to reduce the blood pressure, inflammation and itching. It can also improve blood flow.

A diet which includes plenty of whole-grains (such as oats or wholemeal bread) could be in some cases as effective as taking anti-hypertensive medication to lower blood pressure!

3) Improving insulin response and reducing blood sugar

Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response and possibly reduce blood sugar too. It’s sugar is released slower into the blood stream (it has a low glycemic index).

People with type 2 diabetes may find that incorporating oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish.

4) Promoting digestion and Relieving constipation

Oats and their fiber content help keep the gastrointestinal tract running smoothly; they can help reduce constipation. Apparently, people who eat a high fiber diet (mainly from whole grains and cereals like oats) tend to be at a lower risk of colorectal cancer.

5) Athletic performance

Oatmeal is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

Oats come in different forms and they are incorporated in different recipes.

1) Regular oats – They can be served as a porridge by boiling oats in water or milk and then adding yummy ingredients on top of it. Another way it to mix oats with milk and leave them in the fridge overnight. Oats have been very popular with our customers lately – maybe they have discovered all the amazing health benefits that oats have. In addition to granola and muesli we also sell oats separately for anyone would like to experiment with all these amazing recipes.

Scroll down to see the recipe for “Overnight oats” 😉

2) Granola – Oats are often used as an ingredient to create other yummy foods such as granola. It’s a great addition to your breakfast bowl or even on top of your oatmeal. Granola is generally a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butters.

Our product ‘All Day Crunchy Granola’ does not contain any artificial sweeteners or other additives. It is made solely from healthy ingredients such as nuts, seeds and dried fruits combined with high quality Australian oats, coconut oil and a little syrup.

Scroll down to see the recipe for “Smoothie bowl” 😉

3) Muesli – Similarly to granola, muesli is made of oats combined with other ingredients such as seeds, nuts and dried fruits. Muesli is not toasted, it is made of raw ingredients. Mixed with warm/cold milk or water, it is a prefect nutritious breakfast.

Our ‘Mega Healthy Muesli’ is full of healthy ingredients. You can be sure to receive all the nutrients you need to start your day right. You don’t need to follow any recipes because it’s so easy to prepare. Just add any plant-based or dairy milk and it’s ready to eat!

Recipes

Overnight oats

• 1/2 cup plant based milk (almond, coconut, soy, or hemp!)

• 3/4 Tbsp chia seeds

• 2 Tbsp natural salted peanut butter or almond butter (or other nut or seed butter)

• 1 Tbsp maple syrup (or coconut sugar, organic brown sugar, or stevia to taste)

• 1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)

TOPPINGS: Sliced banana, strawberries, or raspberries, Flaxseed meal or additional chia seed, granola

Instructions

1. To a small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).

2. Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.

3. Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.

4. The next day, open and enjoy as It is or garnish with desired toppings (see options above). See more flavor/topping suggestions in the blog post above!

OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure there’s enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.

Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.

Smoothie bowl

Optional: ¼ cup pitted dates

1 medium to large banana (frozen)

• ½ medium avocado

• ½ -1 cup almond milk (or other plant-based milk)

• 2 tablespoons cocoa powder or war cacao

• 1 teaspoon vanilla extract or maple syrup

• Pinch of salt

Topping: Fruits, nuts, seeds, chocolate chips, coconut, granola

Instructions:

1. Place the date in a small bowl, pour enough boiling water to fully cover the dates. Let soak for 10 minutes.

2. Drain the dates.

3. In a blender place all the ingredients and blend until smooth, adding more milk until smoothie reaches the desired consistency.

4. Pour into a bowl or cup. Top with desired toppings and enjoy. Don’t forget to add ‘All Day Crunchy Granola’ 😉

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