Let’s talk about oats.

Last week saw us celebrate whole grain week so I thought it was only apt that we take a closer look at oats.

Most of you will be familiar with the wide range of fresh fruit and vegetables FarmGate Online offers, but did you know they offer a wide variety of pantry staples too?

These staples include items such as oats, chickpeas, eggs, lentils, quinoa, rice, honey and peanut butter.

Why not add a few of these into your next order?

But let’s get back to oats. Read on to find out why they are so good for us!

Nutritional Properties:

According to The Australian Guide to Healthy Eating, one serve of grains is roughly the equivalent of 500kJ. This equates to approximately 1/3 cup (30g) of rolled oats of 1/2 cup of cooked porridge (120g).

So what does consuming one serve of oats (30g) offer me nutritionally?

1/3 cup of raw rolled oats will provide you with approximately:

• 10% of your protein needs
• 15% of your fibre recommendations

Additional nutritional information:

What is so special about oats?

Oats are high in a soluble fibre known as beta glucan. Beta glucan works to lower the absorption of the cholesterol our body makes (this is irrespective of our dietary intake). Put simply, this fibre helps to reduce cholesterol levels.

It is important to note that cholesterol is required for our every day functioning. It helps maintain the structure in our cell membranes and is a component of several steroid hormones. Not all cholesterol is “bad”. It’s just that beta glucan can help lower the type of cholesterol which can have adverse effects on our health.

What is soluble fibre?

There are two categories of fibre we consume. Soluble (which we can digest) and insoluble (which we cannot digest). Both of these types are beneficial for our health.

Insoluble fibre cannot be broken down in the small intestine however it can be partially digested by our good bacteria in our large intestine which helps them to thrive. The remaining insoluble fibre helps our body to excrete waste.

Soluble fibre is mainly digested in our large intestine. It helps to slows down our digestive process which helps us to feel fuller for longer and it can help to stabilise our blood glucose levels. We need both soluble and insoluble fibre in our diet for optimum health outcomes.

Examples of foods high in soluble and insoluble fibre:

Soluble fibre:

• Vegetables
• Fruits
• Oats
• Barley
• Legumes

Insoluble fibre:

• Whole grain breads and cereals
• Nuts
• Seeds
• Skin of fruit and vegetables

Are oats suitable for those on a low FODMAP diet?

Yes. Rolled oats consumed in small amounts (not exceeding 100g) are suitable for those on a low FODMAP diet.

Processed oats such as quick oats are higher in oligosacchardies and should be consumed with caution.

Storage tips:

Once opened, oats are best stored in an air-tight container.

Menu ideas:

Oats can be used in a multitude of dishes. Namely breakfast, baking and desserts. Let’s take a look at some recipe ideas which are cost effective, nutritious and delicious.

• These banana bread oats are perfect for a cold winter’s morning.
• Did you try my Bircher muesli recipe from last weeks post? Go on, give it a try. It’s so simple!
• On busy mornings, my peanut butter banana smoothie recipe is on high rotation. The oats make me feel much fuller for longer. Not keen on this recipe? Add a few tablespoons of oats to your usual smoothie recipe and see if you notice a difference. Just make sure you blend your smoothie for a little longer than usual.
• Do you remember my post on pancakes from last year? There’s a few scrumptious recipes in here which include oats. Give them a go this weekend!
• These cinnamon brioche balls are perfect for an on-the-go nutritious snack.
• No bake, 6-ingredient chocolate coconut rough slice. Do I really need to say anything else about this?
• Baked apple pie oats. Perfect for breakfast or dessert. Why choose? Make them for dessert with the aim of having leftovers for breakfast!
• Not a fan of sweet dishes? Don’t worry you can still enjoy oats too! How about this zucchini and miso porridge recipe for something a little different?
• Looking for a great lunch box snack? These caramelised banana muffins with cinnamon crumble are nut free.
• This nut, seed and oat loaf is divine! It requires a little bit of TLC but trust me it’s worth it. It does have a short shelf-life though so be sure to store some pieces in the freezer. They defrost well. My favourite? Toasted and drizzled with extra virgin olive oil served alongside a hearty winter soup.
• Could I write a post on oats and not include a crumble recipe? Absolutely not! This apple/berry crumble is a little different from your usual recipe. This can be used for breakfast or dessert too.

Recipe for the week:

Banana Peanut Butter Overnight Oats

This recipe is an “oldie but a goodie”. I’ve been using it for years as a simple, nourishing breakfast I can have on the run. It’s a great way to use up an ripe bananas instead of popping them in the usual cake or muffins (however this is also one of my favourite ways to eat bananas!). This recipe takes almost no time to make and is a great time-saver on those busy mornings. Give it a go! I’d love to hear your thoughts or adaptations.

Print

Banana Peanut Butter Overnight Oats

Course: Breakfast

Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 3 People

Author: Tess Handrinos

Ingredients

• 1 cup Rolled oats
• 1 1/2 cups Full cream milk or milk of preference
• 2 tbsp Good quality peanut butter no added salt or sugar
• 2 tbsp Maple syrup or sweetener of choice
• 5 dates thinly sliced
• 1 tbsp Chia seeds
• 2 Bananas ripe, mashed
• 1 tsp Cinnamon
• pinch Salt

Instructions

1. Combine all ingredients together in a large bowl

2. Divide into 3 jars. Cover and refrigerate over night.

3. Serve with fresh fruit, chopped nuts &/or Greek yoghurt.

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.