Healthy Oat Cake Recipe's and Health Benefits of Oatmeal.
What Are Oats and Oatmeal?
Oats are a whole-grain food, known scientifically as Avena sativa.
Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats. Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. They’re also often included in muffins, granola bars, cookies and other baked goods.
NINE (9) HEALTH BENEFITS OF OATS
Before moving onto the various healthy Oat Cake Recipes, it is important to look into the health benefits of consuming oats.
1. Oats Are Incredibly Nutritious
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1Trusted Source, 2Trusted Source, 3Trusted Source). They also contain more protein and fat than most grains (4Trusted Source). Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.This means that oats are among the most nutrient-dense foods you can eat.Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects. Ferulic acid is also found in large amounts in oats. This is another antioxidant .
3. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan.
Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut. The health benefits of beta-glucan fiber include:
Reduced LDL and total cholesterol levels
Reduced blood sugar and insulin response
Increased feeling of fullness
Increased growth of good bacteria in the digestive tract. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation. Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
5. Oats Can Improve Blood Sugar Control
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. They may also improve insulin sensitivity. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
6. Oatmeal Is Very Filling and May Help You Lose Weight
Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling. Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullnes. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
7. Finely Ground Oats May Help With Skin Care
It’s no coincidence that oats can be found in numerous skin care products.
Makers of these products often list finely ground oats as “colloidal oatmeal.” The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions.
For example, oat-based skin products may improve uncomfortable symptoms of eczema.
Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten. Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.
8. They May Decrease the Risk of Childhood Asthma
Asthma is the most common chronic disease in kids. It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs. Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases.
However, studies suggest that this doesn’t apply to all foods. Early introduction of oats, for example, may actually be protective.
One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma. Some research suggests that oats may help prevent asthma in children when fed to young infants.
9. Oats May Help Relieve Constipation
Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Laxatives are often used to relieve constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life.
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people.
One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks.
What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group. Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
OAT CAKE RECIPE (1)
Ingredients
250 g oatmeal
25 g butter melted (preferably Olive Oil)
1/2 teaspoon bicarbonate of soda
pinch of salt
100 ml water or Milk. Add a little more if mixture seems too stiff
Instruction
Preheat the oven to 180 degrees C
Put the oatmeal in a large bowl
Add the bicarbonate of soda and the salt
Add the butter and hot water
Stir well with a wooden spoon
Finally use your hands to bring the soft paste together
Sprinkle the work surface with oatmeal
Roll out the dough - the thickness is up to you depending on whether you like thin or thick oat cakes
Use a cutter to mark out the rounds
Place on a baking tray
Bake in the oven for about 20 minutes
Remove from oven and allow to cool a little
Place on a wire rack to cool completely
Keep in an air tight container to keep for a few days.
Oat Cake Recipe (6 People Serving)
Ingredient
2 ½ cups old-fashioned rolled oats
1 ½ cups low-fat milk
1 large egg, lightly beaten
⅓ cup pure maple syrup
2 tablespoons canola oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 teaspoon baking powder
¼ teaspoon salt
¾ cup blueberries, fresh or frozen
Equipment
Nonstick muffin tin with 12 (1/2-cup) cups
Step 1
Combine oats and milk in a large bowl. Cover and let soak in the refrigerator until much of the liquid is absorbed, at least 8 hours and up to 12 hours.
Step 2
Preheat oven to 375 degrees F. Coat a 12-cup nonstick muffin tin with cooking spray.
Step 3
Stir egg, maple syrup, oil, vanilla, cinnamon, baking powder and salt into the soaked oats until well combined. Divide the mixture among the muffin cups (about 1/4 cup each). Top each with 1 tablespoon blueberries.
Step 4
Bake the oatmeal cakes until they spring back when touched, 25 to 30 minutes. Let cool in the pan for about 10 minutes. Loosen and remove with a paring knife. Serve warm.
Tips
Make Ahead Tip: Wrap airtight and refrigerate for up to 2 days or freeze for up to 3 months.
Source -
Kindly leave a comment below if this was helpful and if you will try this recipe. Thank you.
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