THE FOOD SERIES: Oats
Doing something quite different this week. It’s not a fruit or vegetable but a grain! A grain that I probably consume the most of, mainly because of how versatile and how easy to integrate!
Oats is a type of cereal grain meaning it is cultivated for the consumption of the edible components of the grain. These components are referred to as endosperm, germ and bran. In general, oats are hulled, however the bran and germ of the grain remains, thus retaining much of the nutritional profile.
There are a variety of types of oat products we can purchase and consume, from groats to steel-cut, or instant to bran or flour. All of which provides us with an abundant amount of recipes and dishes. The difference between all of these types is how they were processed.
Grown best in temperate areas, oats are most commonly produced in Russia, Canada, Poland, and Finland.
I highly suggest purchasing organic oats. Also store your oats in a airtight container in a cool, dry and dark area.
Half cup of rolled oats (dry):
27.0 g carbs
4.0 g fiber
3.0 g fat
5.0 g protein
1.8 mg iron
1.9 mg manganese
203.9 mg phosphorus
Phosphorus, the second most plentiful mineral in our bodies. It is important for energy production and proper cell functioning. If deficient we may experience anemia, muscle pain, lowered appetite, and even a weakened immune system.
Oats as many of us know is high in fiber, including a specific type called beta-glucan which has been found to help lower cholesterol. The high fiber content not only helps us be full for longer but is great to help stabilize blood sugar. Oats also have antioxidant compounds, cardiovascular and health benefits, and help support the immune system.
WAYS TO ENJOY
I probably write a whole page on the many ways I use oats. One reason why I love it is because it is super filling and keeps me going for many hours. Here are my top three favourite ways.
Simply blending oats, banana and water or plant based mylk = a delicious pancake batter. So so so gooood.
Simply soaking some rolled oats overnight in water or plant based mylk. Then add in whatever toppings you desire. Sweeten it with maple syrup or date syrup and add nuts or seeds and fruit!
Raw and baked goods.
Tip: Soak your oats and other grains in water and a teaspoon of apple cider vinegar or lemon/lime juice for at least a few hours. This will help us digest the grains easier! Also it makes decreases the cooking time… if you are cooking it that is (such as oatmeal for example).
- Oats naturally do not contain gluten, however are easily contaminated during the growing and processing stages.
- Oats are used in the cosmetic industry for many products because of its anti-itching properties.
- There is a place called Oatmeal in Texas.
- January is Oatmeal month because it is the month in which oats are purchased the most.
ADDITIONAL RESOURCES / REFERENCES