Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. Oats contain a wide range of nutrients including vitamin E, essential fatty acids and the list goes on!! They are not only good for the stomach but are interestingly super filling, satisfying and very versatile! Due to their versatility they are super easy to add into your diet whether it be your morning oats, your afternoon snack or even dinner!
One benefit of Oats that may actually surprise you is that oats May Help You Lose Weight!! By delaying the time it takes your stomach to empty of food, the beta-glucan in oats may increase your feeling of fullness. Beta-glucan can also promote the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity! And for those asking what is Beta-glucan.. Beta-glucan is a type of soluble fiber!
Now we all now the everyday uses for oats so I thought I’d share with you a two recipes that include oats that aren’t muesli or porridge!
Oat Burgers (Makes 10)
INGREDIENTS
- 4 cups water
- 1/2 cup Coconut Aminos Sauce or Tamari
- 1 tablespoon onion, chopped
- 2 cloves garlic mince
- 1/2 teaspoon Italian season
- 1/2 teaspoon cayenne pepper
- 4 cups oats
- 1 cup quinoa
- 1 cup chopped walnuts
- 1/2 cup black beans
- 1 tablespoon flax seeds
METHOD
1. Preheat oven 400 degrees. Bring water to boil in a saucepan.
2. Add Coconut aminos or Tamari, onion , garlic, Italian seasoning and cayenne pepper.
3. Stir in oats, cooked rice, walnuts, black beans, and flax seeds.
4. Reduce heat and keep on stirring until liquid is absorbed, about 2 minutes.
5. Remove from heat and allow to cool enough to handle.
6. Using a large canning jar lid including the rim, form patties placing them on a lightly oiled baking paper.
7. Bake for 30 minutes, turning halfway. You may also cook in a lightly oiled pan on both sides. Top with your favourite toppings!
Banana & Zucchini Oat Muffins
Perfect afternoon snack or breakfast on-the-go.
(MAKES 16)
INGREDIENTS
- 1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
- ¼ cup almond butter (or peanut butter)
- ¼ cup pure maple syrup
- 3 small-medium over-ripe bananas
- 2 small zucchinis (2 cups grated, don't squeeze water out)
- ½ cup almond milk (any milk will work)
- 1 tsp vanilla extract
- 3 cups oats (alternatively can use gluten-free)
- 1 tbsp baking powder
- 1 tsp cinnamon
- ¼ tsp salt
- Optional add-ins: ¼ cup of walnuts
METHOD
1. Preheat oven to 375F. Spray a muffin tin with coconut oil.
2. Place flax and water in small bowl. Stir and set aside to “gel."
3. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture and combine.
4. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
5. Spoon mixture into muffin cups, filling to the top.
6. Bake for 23-28 minutes, or until a fork comes out clean. Store cooled muffins in an air-tight container in the refrigerator. These freeze well, too!
