There are many different idioms in the English language which generally centre around ‘oats’ being something that increases a feeling of satiety or vitality.
Oats are associated with satisfaction. And rightly so. Starting the day with an oat-rich breakfast has long been a tradition in the UK and other parts of the world. Oats offer a slow release carbohydrate which keep us fuller for longer and reduces the likelihood of reaching for less than healthy snacks later in the day. Oats are rich in fibre and low in calories; just 1 cup of oatmeal contains about 150 calories but a fantastic 4 grams of fibre (about half soluble and
half insoluble), and 6 grams of protein. Oats also boast a wide array of health boosting micro nutrients such as thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
Your daily oats can be considered a healthy method in keeping cholesterol levels in check. Oats contain a type of soluble dietary fibre, found in the endosperm cell walls, called beta-glucan. Studies over the past 13 years support the suggestion that the intake of oat beta-glucans of at least 3 grams per day may reduce plasma total and low-density lipoprotein (LDL) cholesterol levels by 5-10%. Three grams of beta glucan looks like around 60 grams of oats per day (3/4 cup).
Reducing LDL cholesterol is of course reducing your risk of developing cardiovascular disease. As oats come with much fewer side effects than Statin medication then this is a fantastically preventative approach to bring into your daily food repertoire at any age.
One of my favourite breakfast dishes is the classic Over-Night Oats. If you’ve never tried it then what better time to start whilst we have got some headspace to begin new rituals.
You need some basic ingredients and then you can get creative with alternative flavours and texture
Ingredients
½ - ¾ cup or 40-60 g rolled oats
Water
A handful of sliced berries
1/2 cup of mixed nuts
A dollop of dairy free, sugar free yogurt or cream
Start with 40-60 g of oats (depends on your appetite)
Pop them into a jam jar and add enough water to soften the oats but not flood them. The water needs to be slightly covering them in order that when they soak over-night they go soft. At this stage I add a few nuts, any will do though walnuts, pecans and pistachios are particularly tasty. You can also add seeds. The beauty of this is that the nuts and seeds soak
over-night and become more digestible.
In the morning, add a dollop of your favourite plain yogurt. I usually use coconut yogurt but in the picture I have drizzled the oats with double cream. An unusual act of self-isolation but … I had run out of dairy free options so when needs must.
Add some fresh berries or use frozen. I generally add both. If you only have frozen berries you may wish to add them the night before.
Top off the dish with some extra nuts and a drizzle of honey.
Delicious.
Disclaimer - obviously over-night oats should not replace statin medication