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An Ode to Oats

I think if you scroll through the recipe articles we have here on Supplement Judge, you’ll begin to see a theme emerging: breakfast. I am obsessed (obsessed, I say) with breakfast foods. And if eggs are the king of breakfast foods, then oats are the beautiful queen.

porridgeOats are fabulous things. Oatmeal is a great source of dietary fibre: half soluble and half insoluble fibres. One component of the soluble fibre found in oats is beta-glucans, which has proven effective in lowering blood cholesterol. That’s why you see all the ‘heart-healthy’ stamps across the oatmeal breakfast cereals in Tesco! Also, oats are a low GI source of fuel for your body: that is, eating oats can spread the rise in blood sugars over a longer time period. This benefit is twofold: firstly, control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. But secondly, oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. So you will stay ‘satisfied’ for a longer period of time, and are therefore likely to eat less overall. Hence why eating more oats is linked to weight loss. Huzzah.

But beware! There’s a side to the humble oat that you don’t want to see (or, rather, consume). All oats are created equal, but the oat that arrives at your breakfast table may be inferior. I’m talking about instant oatmeal: it’s not great. Take for example, a sachet of  ‘golden syrup’ flavour porridge oats. These instant oats are a mishmash of artificial colours and flavors, along with too much sugar and salt for it to really be a proper nutritious breakfast. Plus – and more importantly – the glycemic index of old fashioned, ‘whole’, rolled or steel-cut oats is approximately 55 (versus approximately 83 for instant oats). As instant oatmeal is significantly higher, by consuming it you’ll be more prone to ‘crashes’ during the day. So to keep you fuller for longer, get a good oat into your meal.

And how, you ask, does one do that? Well, it’s Sunday, so here are a few little recipes for you to try out for a delightful breakfast feast. You are most welcome!

Overnight Oats
Yields 1
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518 calories
81 g
26 g
16 g
17 g
5 g
475 g
122 g
43 g
0 g
10 g
Nutrition Facts
Serving Size
475g
Yields
1
Amount Per Serving
Calories 518
Calories from Fat 139
% Daily Value *
Total Fat 16g
25%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 26mg
9%
Sodium 122mg
5%
Total Carbohydrates 81g
27%
Dietary Fiber 10g
38%
Sugars 43g
Protein 17g
Vitamin A
8%
Vitamin C
146%
Calcium
40%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup rolled oats
  2. 1/2 cup milk of choice (almond milk tastes wonderful and is very low-fat, low-cal, and high-calcium)
  3. 1/2 cup Greek yogurt
  4. 1-2 tbsp chopped nuts
  5. Maple syrup or agave nectar for drizzling
  6. Cinnamon
  7. Fresh berries or fruit (try mango, banana or some sliced peaches).
Instructions
  1. The night before you plan to eat it, combine the oats with the milk in a serving bowl. Place in the fridge.
  2. The next morning, stir in the yogurt and top with cinnamon, nuts and fruit. The oats will be perfectly moist. Enjoy!
beta
calories
518
fat
16g
protein
17g
carbs
81g
more
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Oat Protein Pancakes
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108 calories
10 g
186 g
6 g
9 g
2 g
65 g
72 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
65g
Amount Per Serving
Calories 108
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 186mg
62%
Sodium 72mg
3%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
13%
Sugars 0g
Protein 9g
Vitamin A
5%
Vitamin C
0%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 egg
  2. 2 tbsp fromage frais
  3. 2 tbsp oat bran
  4. 1 tbsp wheat bran
Instructions
  1. Mix the ingredients together in a bowl (if the mixture is too stiff, add a couple of teaspoons of skimmed milk).
  2. Add a couple of drops of light oil to a frying pan (or spray with FryLight). Spread the mixture in the pan. Cook on a medium heat until the underside is golden and the upper side starts to dry. Flip the pancake and cook the other side.
  3. Serve and top with fresh fruit and nuts for a delightfully high-protein, low-GI alternative to pancakes!
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calories
108
fat
6g
protein
9g
carbs
10g
more
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Pumpkin Pie Oatmeal
Serves 2
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184 calories
31 g
10 g
4 g
7 g
2 g
210 g
62 g
15 g
0 g
2 g
Nutrition Facts
Serving Size
210g
Servings
2
Amount Per Serving
Calories 184
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 10mg
3%
Sodium 62mg
3%
Total Carbohydrates 31g
10%
Dietary Fiber 4g
15%
Sugars 15g
Protein 7g
Vitamin A
195%
Vitamin C
5%
Calcium
17%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup old fashioned oatmeal, uncooked
  2. 1/2 cup canned pumpkin
  3. 1 cup skimmed milk
  4. Pinch of ground cardamom
  5. 1/4 tsp pumpkin pie spice
  6. 1 tbsp sugar (or Stevia/sweetner, to keep it low-cal)
Instructions
  1. Mix all the ingredients and cook over a low heat for twenty minutes, or until thick.
  2. Serve and enjoy!
beta
calories
184
fat
4g
protein
7g
carbs
31g
more
Supplement Judge http://www.supplementjudge.net/

About Amy Longworth

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