Whole Grains Nutrition and Cooking Class

I'm back from vacation.  Had a lovely time.  Quite different - no roads or cars, only burros and boats - so that meant for lots of walking!


Tomorrow and Thursday I'm back at my Food as Medicine groups, with this week focusing on the health benefits of Whole Grains.  We are going to be cooking up some yummy food including:


  • my prize winning marmalade granola 
  • goji berry oatcakes
  • popped amaranth bread
  • supergreen quinoa salad
  • middle eastern oat groats, and
  • birdseed burgers (aka millet burgers!)


I am then taking the groups on a tour of Whole Foods to learn about reading food labels and the best food brands to buy.

Sounds like a busy and fun time!  I'll let you know how it goes and try to remember to take my camera!
Comments

Gluten Free Oat yogurt

I tried making yoghurt with oats - and it worked! I really like it.

Oat yoghurt in the process

I used whole kernel GF oat groats also known as oat berries,  with some GF rolled oats.   You can find oat kernels in Whole Foods or health food stores, or if you want gluten free ones, Chateau Cream Hill Estates does a gluten free whole kernel oats, which are available for order online from several GF suppliers. Whole kernel oats look a little like brown rice.



I soaked the oats for 8 hours then fermented them on the back of my aga (stove) for 16 hours.  I'm loving it on my oat muesli every morning.  Oats on Oats.  A healthy yogurt! No sugar. No preservatives. Just oats, water and probiotics!

Warming/fermenting on the back of the aga
Want to come round for breakfast and try some?
Comments

Middle Eastern Oat Groats

I'm in love with this new dish, made from whole oat kernels, also known as oat groats or oat berries.


It is full of yummy ingredients and flavors including:

  • whole oat groats (GF)
  • pomegranate seeds
  • pistachios
  • walnuts
  • pine nuts
  • fennel seeds
  • citrus zest
  • coconut
It's one of those dishes where you make enough to last you a few days and then add different things to it each time you eat to.


My latest addition was my mandarinquats from the garden, with some kale, also from the garden and drizzled with pomegranate molasses!


Pomegranates are so beautiful  - just like jewels. I think they make most dishes look beautiful.


This is a great healthy dish, full of fiber and nutrients with no added oil.  Have you tried cooking with whole oat kernels before?
Comments

Health Benefits of Oats

Oats are now quite famous for their health benefits and have grown in popularity.


Unlike other grains, although oats are hulled, this process does not strip away their bran and germ which allows them to remain a concentrated source of fiber and nutrients.  Different types of processing techniques are used to produce different oat products.

  • oat groats - this week I've been trying recipes using whole kernel oats - also called oat groats or oat berries.  They look similar to a grain of brown rice (see photo below).
  • steel cut oats - produced by running oat groats through steel blades to slice them , creating a denser chewier texture.
  • old fashioned rolled oats - these oats are steamed and then rolled to have a flatter shape.
  • quick cook oats - similar to old fashioned but these are steamed and then cut finely and then rolled.
  • instant oatmeal - these oats are partially cooked rather than just steamed and then rolled very thinly.  Often salt, sugar or other ingredients is added.
  • oat bran - the outer layer of the grain.
  • oat flour - made from the hulled oats.
Oat groats/oat berries
Oats are a very good source of the minerals manganese, selenium, and phosphorus. They are also a good source of magnesium and iron and heart protective polyunsaturated fats.  Oats have more than three times as much magnesium as calcium and are a good source of vitamin B1 and soluble dietary fiber.

Bob's Red Mill Gluten Free Rolled Oats

Oat bran's dietary fiber is high in beta-glucans, which helps to lower cholesterol by binding bile acids and removing them from the body via feces.  In individuals with high cholesterol (above 220mg/dl) the consumption of 3 grams of soluble oat fiber per day (1 bowl for breakfast) typically lowers total cholesterol by 8 - 23 %.  This is highly significant as with every 1 percent drop in cholesterol, there is a 2 percent decrease in the risk of developing heart disease.  


The polyunsaturated fats in oats actually contribute as much to its cholesterol lowering effects as the fiber does.

Oats also have beneficial effects on blood sugar as well so are a good food for diabetics to consume.

Oats are also good for the skin.  Four tablespoons tied into a muslin bag, soaked in the bath and used as a sponge are healing and soothing for dry skin, eczema and psoriasis.  This amount is enough for 4 or 5 baths.  You can also buy oat based creams and ointments for topical applications.


There are many different ways to prepare oats.  Yesterday I shared my recipe for oatcakes made from rolled oats. Last week, I shared my prize winning marmalade granola recipe with you.  I also frequently make a simple muesli from :

2 cups of old fashioned oats, 
4 tablespoons of ground flaxseed, 
handful of raisins.  
Mix the ingredients together in an air tight container and use 1/2 cup per serving, with non-dairy milk or yoghurt and fruit and nuts.


I'll be sharing some recipes using whole kernel oats soon.  If you do have celiac disease or gluten intolerance, make sure you purchase gluten free oats. 
Comments