Tag: oats

Posted in RECIPES

Granola

Posted on by Mary Ann Lesh

This basic granola recipe can BE VARIED to suit your taste, your nutritional needs, and to use what you have on hand.

PREP 15 min / 300 F/ BAKE 30 min / MAKES 3 cups

  • INGREDIENTS
    • 2 cups WHOLE ROLLED OATS
    • 1/2 cup CHOPPED NUTS (WALNUTS, ALMONDS, PECANS)
    • 2 tsp CINNAMON
    • 1/2 tsp SALT
    • 2 Tbsp OLIVE OIL
    • 1/4 cup MAPLE SYRUP
  • INSTRUCTIONS
    1. Preheat oven to 300 F and line a baking sheet with parchment paper
    2. Combine OATS, NUTS, CINNAMON, and SALT
    3. Drizzle in OLIVE OIL and MAPLE SYRUP
    4. Stir until combined
    5. Scoop th mixture onto baking sheet and press to about 1 inch thick
    6. Bake 15 minutes, then gentle break apart just a bit. Bake 15 minutes more until golden brown
    7. Sprinkle with 1/3 cup of RAISINS if desired

Posted in PLANT FOOD FACTS

Oatmeal

Posted on by Mary Ann Lesh

Oats are a powerhouse of vitamins, minerals, and antioxidants.

Oatmeal Cookie recipe

The oat (Avena sativa) is a species of cereal grain grown for its seed. They are very high in many vitamins and minerals. Oats contain many powerful antioxidants, including avenanthramides, which help reduce blood pressure. They are high in the soluble fiber beta-glucan, which helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness. They may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY. Some research suggests that oats may help prevent asthma in children when fed to young infants. Studies indicate that oat bran can help reduce constipation in older adults, significantly reducing the need to use laxatives.

1/2 CUP OF OATMEAL PROVIDES
1/2 CUP OF OATMEAL PROVIDES
COPPER17.6%DV
IRON9.4%DV
MAGNESIUM13.3%DV
MANGANESE63.91%DV
PHOSPHOROUS13.3%DV
ZINC13.4%DV
VITAMIN B1 (THIAMIN)15.5%DV
VITAMIN B5 (PANTOTHENIC ACID)9.07%DV
Source: healthline