Friday, 14 November 2014


Rule 61
The most basic high protein grain out there… The stuff you can make with it is just unbelievable!  So healthy! Such a good source of carbs. It is the perfect carb! High fibre, high protein and super low sugar…
Here are some of the benefits of oats:
  • Lowers cholesterol.
  • Stabilises blood sugar levels: Oats keep you fuller for longer without sugar highs and crashes.
  • Lowers the cancer risk: Oats have high levels of fibre, which lower oestrogen levels, which prevents cancer.
  • Reduces high blood pressure: 1 in every 3 adults suffers from hypertension.  Oats are high in soluble fibre which helps to reduce hypertension.
  • Keeps bowel movements regular: The high fibre content helps speed up the passage of the food through the body, reducing constipation.
  • Helps you lose weight: Oats help you feel fuller longer which curbs your appetite.  Studies have shown that children who eat a bowl of oatmeal a day are 50% less likely to suffer from obesity.
  • Improves athletic performance: It has been shown that oats alter metabolism and enhance performance if eaten about an hour before exercise.
  • Oats help in having a longer, healthier life: Of all the grains, oats have a higher and better balance of protein, and a good balance of essential fatty acids.  Oats have a great range of vitamins and minerals and beta glucan which helps the body to heal quickly.
  • Oats can help you sleep: According to Dr. Oz, oats are also good at night time to help beat insomnia.
Sounds good to me! And of course one more benefit… its taste is delicious!
And now…time for recipes!!!

Raspberry oat breakfast smoothie:
·         1 cup ice
·         1/2 cup frozen raspberries
·         1/2 cup plain low-fat yogurt
·         1 banana
·         1/2 cup old-fashioned rolled oats
·         1 tablespoon honey
·         1 cup coconut water


Spiced Oatmeal smoothie:
1/4 cup quick oats
1/4 cup water
1/2 cup milk
1/3 cup plain Greek yogurt (I use non-fat)
1/2 teaspoon ground cinnamon, plus more for dusting
Pinch of turmeric
1 apple, cored and roughly chopped
1/4 teaspoon vanilla extract
1 teaspoon pure maple syrup
A small squeeze of fresh lemon juice
1 fresh date, pitted and chopped (optional)
Ice cubes

Ginger-Pear Oat smoothie:
·         1 cup skim milk or plain non-fat yogurt
·         1 small ripe pear, cored, skin on
·         ½ banana
·         ½-cup uncooked oatmeal
·         ½-teaspoon minced fresh ginger
·         1 tablespoon flaxseed oil, optional
·         4 ice cubes


Apple sandwich oats:
Makes 3 sandwiches
·         1 tablespoon rolled oats
·         1/8 teaspoon ground cinnamon
·         3 tablespoons unsweetened peanut butter
·         3/4 teaspoon honey
·         1 tablespoon raisins
·         1 medium apple

Combine the oats and cinnamon in a dry skillet over medium heat and toast, stirring occasionally, until the oats are golden. Cool before using.
Mix together the peanut butter and honey.
Core and slice the apple into 6 rounds. (If you don't have an apple corer, you can slice the apple first and then cut out the centers with a small cookie cutter or knife.)
Spread 1 tablespoon of peanut butter on 3 of the apple slices and sprinkle with raisins and oats. Top with the remaining apple slices to form sandwiches.

Savory oatmeal and soft-cooked egg:


  • 1/2 cup quick-cooking rolled oats
  • Coarse salt and ground pepper
  • Nonstick cooking spray
  • 1 large egg
  • 2 tablespoons shredded sharp cheddar
  • 1 tablespoon thinly sliced scallion greens


In a small saucepan, bring 1 cup water to a boil. Add oats and pinch of salt; stir, reduce heat, and simmer until tender, about 5 minutes. Meanwhile, heat a small non-stick pan over medium.
Coat lightly with cooking spray. Add egg and cook until white is set and yolk is still runny, about 3 minutes. Season egg to taste with salt and pepper.
Serve oatmeal in a bowl topped with cheese, egg, and scallion greens.

Banana Oatmeal:

Put in a pot: ½ cup oat, 1 cup your choice of milk and 1 banana.

When creamy put in a bowl and top with coconut and honey.

You can also boil 1 carrot and add it to the pot with come cinnamon and nutmeg to spice things up :)

Chocolate brownies oats.

The Ingredients
  • 1/2 cup rolled oats cooked with 1.5 cups of water
  • 1 tsp raw, unsweetened cocoa powder
  • 1/4 tsp cinnamon
  • 1/2 cup 1% organic milk
  • 1 Tbsp walnuts
  • 1 Tbsp ground flax seeds
  • Honey, Agave, Maple Syrup, or Stevia to taste (I use about 1.5 tsp of honey)
·         Mix the oats with 1.5 cups of water until the oats are fluffy and all the water has disappeared (I do this by cooking it for 2 minutes in the microwave, stirring, and cooking it for 2 more minutes.)
·          Add the cocoa powder and cinnamon to the cooked oats while they are still hot.
·         Stir until everything is fully combined, and your oats have a deep chocolaty color.
·         Add the walnuts, and the milk (you can add as much milk as you like – I use about 1/2 a cup to give the oats a nice creamy consistency)
·         Add the honey/agave/stevia/maple syrup, and stir to combine until the oats have the consistency you like.
I think that’s enough for this time!
If you have any request please share and don’t forget to go check the Facebook page for more recipes.

Research and writing by Dana Gat ©2014

No comments:

Post a Comment