Killer Breakfast Combo
Granola with Poached Berries & Almond Porridge
I have been eating this every morning over the summer it's:
Deliciously satisfying
A Powerhouse of energy
Great snack or dessert
Granola that’s not only delicious but good for you, comes down to the type of oats you use and what other yummies you include in your recipe.
Did you know there are several types of Oats?
The whole grain of a cereal such as oats is referred to as Grout
The nutritional profiles for the different oat styles is much the same
Differing degree of processing result in varying textures and cooking times
All of these oat styles can be incorporated into any of your recipes, baking and smoothies adding another wonderful layer of texture and nutritional benefit
Steel Cut Oats
Also referred to as Irish or Scottish oats
Whole oat groat cut into several pieces with a sharp metal blade, hence the name
Take the longest to cook
Have a chewy texture
Retains shape even after cooking
Rolled Oats
Old-fashioned or whole oats
Look like flat, irregularly round, slightly textured discs
The whole grains of oats, steamed to soften, then pressed to flatten
They cook faster than steel-cut oats, absorbing more liquid
Hold shape during cooking
Instant Oats
Also referred to as quick oats
They are pre-cooked, dried, rolled and pressed slightly thinner than rolled oats
Cook more quickly than steel-cut or rolled oats
Retain less of their texture
Final cooking result is mushy
The most processed of the oat varieties
What is the nutritional profile of Oats?
Oats contain fibre, more protein than other grains & powerful antioxidants known as avenanthramides. High amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B-vitamins, iron, selenium, magnesium and zinc
What are the benefits of eating Oats?
Good source of soluble fibre, especially beta-glucan which
- Reduces LDL & total cholesterol
- Reduces blood sugars & insulin response
- Gives a feeling of fullness by promoting the release of a peptide YY(PYY), a satiety hormone produced in the gut in response to eating
- Assists in reducing calorie intake due to this satiety hormone effect
- May promote the growth of good bacteria in the gut
Contain powerful antioxidants including avenanthramides, which could lower blood pressure by increasing levels of nitric oxide, in turn dilating blood vessels
May have an anti inflammatory effect in the gastro intestinal tract
Are Oats gluten free?
Oats can be contaminated with gluten, often being processed in the same facility as wheat, so generally can not be regarded as gluten free
Oats also contain a protein called avenin which has a similar amino acid structure to gluten and this may present problems for those with Coeliac disease
The Australian Food Standards Code prohibits the use of a ‘gluten free’ claim on oats, or foods containing oats, this differs from Europe & USA
Some oats are independently tested for gluten contamination and they are the well known brands of Bob’s Red Mill & Glutenfreeda
There are always Gluten Free (GF) choices
There are many GF alternatives from which a delicious porridge can be made.
Rice as congee, puffed rice, quinoa whole or puffed, amaranth, millet....
GRANOLA RECIPE:
Preheat oven to 180 degrees Celcius
Spread about 2 cups of oats to cover your baking tray
Pour a little maple syrup, diluted corn syrup or honey, or agave, over the oats
(I love the taste and texture of an organic Maple Syrup, you don’t need much)
Toss well and separate the oats thinly across the tray
Toast in the oven until golden in colour
At the same time on another tray spread your favourite nuts and seeds, as all toast at different times, I like the simplicity of pepitas, sunflower seeds, almonds & walnuts
Toast to your liking, but keep an eye on them so as not to burn, which they can do quite quickly!
Combine toasted oats nuts and seeds and add your favourite dried fruits; I like dates, apricots, cranberries & raisins
Store in an airtight glass jar
Check out following blogs on poaching fruit, almond porridge and gluten free alternative recipes
