Oats Are Not Just For Breakfast

Oats are full of health benefits, they lower blood cholesterol , and are meant to prevent arterial disease
Eating oats can spread the rise in blood sugars over a longer time period.so they are an ideal slow burning food to provide constant energy.
Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer
Oats rich in soluble fibre can reduce hypertension, or high blood pressure,
Oats have a high fibre content, which  is necessary in keeping bowel movements regular.
Oats also contain melatonin and complex carbohydrates that can help more tryptophan get into the brain to help you sleep. It also contains vitamin B6,. which helps with nervous exhaustion and combating stress.

Oats for beauty, Oats are a great base for home-made face masks ,It deep cleanses  pores clean and helps get rid of dead skin.

Oats are it also is a smart choice for a bedtime snack. The Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy and I can tell you that really works!

There is a question about oats being suitable for Celiacs , as the are inherently meant to be gluten free, however The main problem with oats in gluten-free eating is contamination.  either from being grown in fields  where wheat, rye, barley is grown in adjoining fields  or being processed in factories  that also process wheat, barley, and rye. The gluten in these ingredients can contaminate oats,  For a celiac even a trace of gluten can cause problems. It is therefore better to buy gluten free oats from a health food shop or a reliable source.

There is a lot more one can do with oats than just make oatmeal, you can grind them to make them a filler for meat balls, a basis for cookies, and bread, a handful of oats will thicken a winter soup or stew,


Below are three of my tried and tested Oat favourites.



Oat Soup
I know this sounds horrid. but believe me this is a really warm and comforting winter soup that will soon become a family favourite, the oats give the soup a slightly nutty flavour,  It is simple to make   it keeps well in the fridge for 36-48 hours.
For 8-10 people

You need
2 onions chopped
1 leek checked washed and checked
3-4 carrots peeled washed and sliced
3-4 small red potatoes washed and chopped into 8
1 cup pumpkin peeled chopped  pumpkin or butternut squash or sweet potatoes
3-4 zucchini washed and  sliced
1 cup chopped parsley
3 cloves garlic
¼ inch ginger chopped
2 bay leaves
1 tea spoon cumin
½ teaspoon dried ground  coriander
1 cup frozen peas ( optional)
8 -10oz mushrooms I use   organic brown, oyster or common fresh mushrooms or dried  Shitake  checked and sliced  
1 pint vegetable stock made with marmite or  organic non msg vegan stock powder
1 cup  organic gluten free quick cook oats
sea salt and fresh ground black pepper to taste
1 desert spoon organic oil for sautéing
1 cup soy /rice/oat/almond milk

1. In a thick bottom pot with a good lid heat  the oil then sauté  the garlic and onions together with the leaks. Stir well then add the ginger, bay leaves, carrots, and  other vegetables  except the Mushrooms and peas. Cook for a further minute
2. Add the cumin and coriander mix in well, add the mushrooms stir well .
3. Just cover all the vegetables with the stock.
4. Add the oats and parsley   and top up with water if too thick stir and simmer for 25-30 minutes
5. At this stage add soy milk and the peas ,adjust seasoning because of the potato the salt might have been absorbed
6. Put on a low light and cook for a further 10 minutes
7. This soup can be reheated its often better the next day when the flavour has seeped in!!
8. Variations cut back on water add a glass of white wine
9. Add a pinch of nutmeg  to enhance the winter flavours.

Serve with crusty bread as an meal in a bowl.



Vanilla Oat and Banana Muffins   makes 12-14 muffins  if you use gluten free oats this is suitable for  Celiacs
Bake at 400 degrees F (205 degrees C) for 18 to 20 minutes.

Ingredients

1 1/2 cups gluten free  flour  I used oat flour but rice also works
1 cup rolled gluten free oats
1/4 cup organic brown sugar or you can use agave or honey
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 egg
3/4 cup soya . almond oat. or rice  milk
1/3 cup   Coconut oil melted or organic  vegetable oil
1/3 cup  unsweetened apple sauce
1 teaspoon vanilla extract
½  cup unsweetened organic chocolate chips  or you can use blueberries or cranberries.
1 cup mashed bananas  ( around 3)

Directions

1. Put the oven on  to t 400 degrees F (205 degrees C)  to heat
2. Combine flour, oats, sugar, baking powder, soda, and salt.
3. In a large bowl, beat the egg apple sauce lightly. Stir in the soya milk, oil, and vanilla. Add the mashed banana and choc chips or other fruit , and combine thoroughly.
4. Stir the flour mixture into the banana mixture until just combined.
5. Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.
6. Bake for 18 to 20 minutes.

Serve warm   or even with vanilla Ice-cream  


Oat Crusted Mackerel Fillets .

Nutrition & Health Benefits of Eating Mackerel

This fish helps in reducing the bad cholesterol (LDL) and lowering blood pressure.

It prevents cardiovascular diseases, strengthens the immune system, improves functions of organs weakened by illness and regulates metabolism.

Mackerel helps in easing the pain of migraine & arthritis. It also improves brain activity and thus, enhances the memory.

Ingredients

• 200g/7oz porridge oats
• salt and freshly ground black pepper
• 2 free-range eggs, checked &  beaten
• 4 mackerel fillets ( you can use herring or any oily fish )
• 50g  organic vegetable oil
• 1 lemon, juice only

1. For the mackerel, sprinkle the oats onto a plate and season, to taste, with salt and freshly ground black pepper.
2. Pour the beaten eggs into a bowl. Dip each mackerel fillet into the beaten egg, then roll it in the seasoned oats.
3. Heat oil in a pan over a medium heat. when the oil is hot , add the coated mackerel fillets and fry for 2-3 minutes, or until crisp and golden-brown.
4. Turn the fillets carefully and fry for a further 2-3 minutes, or until the fillets are crisp and golden-brown on both sides and completely cooked through.
5. Take out the pan drain on kitchen paper
6. Serve with lemon wedges, a fresh green salad with a garlic dressing.