Let the day begin with a breakfast of oats
Oats produce a long-lasting feeling of being full and are one of the most popular cereals used for breakfast.
The grain originated in Western Asia. It made its way to Europe almost 2,000 years ago and has been one of the most important grains for centuries. The oat grains are generally rolled into flakes and are popular as a breakfast food. What most people don’t know is that oats are one of the healthiest cereals. With the right preparation, the slightly nutty flavor of oats can be presented in a variety of ways – not just as porridge or muesli. What’s more, this unassuming superfood is very cheap.
Class |
Avena |
Calories |
375 kcal per 100 g |
Nutrients |
57g carbohydrate, 10.5g fibre, 7g fat, 13.5g protein per 100 g |
Season |
available year-round |
Storage |
store dry in a sealed container |
Shelf life |
a few years in correct storage |
No other grain offers as big a variety of healthy nutrients and vitamins as oats do. Oats can be a valuable source of zinc and iron for vegetarians and vegans. The grains contain B vitamins and can be a good supplier of your daily biotin requirement (B7). Plus, oats provide valuable fats and proteins to the body. Compared to other grain varieties, oats only contain a small amount of gluten. If your stomach often protests in the morning and cannot tolerate a large meal, then oats for breakfast will go easy on the stomach.
Eating oats for breakfast lays a good foundation for the day. Similar to potatoes, oats contain complex carbohydrates, which the stomach needs some time to digest. When eating oats, the blood sugar levels rise considerably slower than, for example, bread smeared with jam. This has a positive effect upon hunger cravings, making them occur less frequently. Oat beta-glucans are known to be cholesterol-lowering and just 40 grams of oats contains 3 grams of beta-glucans which is the daily recommended dosage.
Cook some oats in milk or water and you have made your very own porridge. Which ingredients follow is up to you – nuts, fruit and berries are some of the classic porridge toppings. Muesli mostly requires rolled oats. The grain can also be used to thicken sauces and can be added to meatballs in order to absorb moisture. Oat flakes are great for baking tasty cookies, biscuits and cakes however, pure oat flour is not ideal for baking as it is low in gluten. It’s best to use oat flour mixed with wheat flour instead.
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