Creamy vanilla bean whole grain oats with warm chai inspired spices.
Oats are delicious, quick and satisfying in that order. Yes, oats are truly amazing nutritious whole grains, when prepared with just a little T.L.C. oats can be transformed into a wholesome porridge full of fiber, protein, carbohydrate, vitamins and minerals.
What are oats?
Oats are a whole grain grass originating in southwest Asia. Commonly eaten as a breakfast cereal or used in baked goods. Oats can be rolled or crushed into a cereal grain for porridge or ground into fine oat flour.
Types of Oats
Oat Groats: whole oat grain processed by roasting and then shaped into various types of oats.
Oat Bran: ground from the hull of the oat groat.
Steel Cut Oats: oat groats cut into 2-4 pieces for faster cooking.
Scottish Oats: steel cut oats that have been finely ground to flour consistency with coarser oats added in for a grainer texture.
Old Fashioned Rolled Oats: oat groats that have been steamed, then pressed between rollers to thin them out so they cook up quick on stove top or microwave- thick and creamy texture.
Oat Flour: whole groats, steel cut, rolled or Scottish- ground until completely soft flour-like powder forms.
Nutrition
Oats are nutrition super stars! Containing anti-oxidant compounds called ‘avenanthramides’ which may help lower blood pressure by pumping out nitric oxide-molecules that dilate blood vessels leading to better blood circulation.
Oats are full of fiber specifically, Beta-glucans. Beta- glucans partially dissolves in water and forms a thick, gel-like consistency.
Beta-glucan fiber contributes to:
- Lower LDL and total cholesterol levels
- Improved blood sugar and insulin response
- Satiety- feeling of fullness
- Growth of good bacteria in the digestive tract
Oatmeal 1/2 cup, dry
Fiber: 9 grams
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Vitamin B9 (folate): 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Why we love Oats?
Vanilla Chai does not have to be ‘vanilla’ at all. The chai is perfect foundation for lots of different berries, stewed apples or citrus fruits like fruits like blood orange, grapefruit, tangerine or oranges.
One of the best features of oatmeal is that its neutral flavor can be transformed into a terrifically flavorful and nutrient dense bowl of goodness. Think tons of nutrients from “Super Food” Boosters – foods that are loaded with antioxidants, phytonutrients, vitamins and minerals- like chia seeds, pumpkin seeds and dried cranberries.
Get creative with your oats! There are so many amazing ways to enjoy oats. Use this Vanilla Chai Recipe as a foundation and push the limits. Share with me your oat bowls with #sidebarnutrition
Love, Health and Happiness Always,
J
- 1 cup cashew milk
- 1/2 cup dry rolled oats
- 1 vanilla bean stalk, insides scraped
- 1/2 tsp. cinnamon
- 1/8 tsp. ginger powder
- 1/8 tsp. cardamom
- 1/8 tsp. nutmeg
- 1. Heat cashew milk in small saucepan* over medium-low heat, pour in oats and spices
- 2. stir occasionally until desired consistency reached
- 3. Transfer cooked oats to bowl and assemble toppings, blood orange, dried cranberries, pumpkin seeds and other toppings you desire.
- *This recipe can be made in microwave. Add all ingredients to small bowl and cook on 2 minute intervals stirring as needed, until desired consistency is reached.
- *Fruit toppings vary from season to season. Stewed apples, blood orange or banana work great for fruit.
Resources:
1.Jenkins AL, et. al. Depression of the glycemic index by high levels of beta-glucan fiber in two functional foods tested in type 2 diabetes. Eur J Clin Nutr. 2002 Jul;56(7):622-8.
2.Braaten JT, et al. Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects. Eur J Clin Nutr. 1994 Jul;48(7):465-74.
3.Othman RA et al., Cholesterol-lowering effects of oat β-glucan. Nutr Rev.2011 Jun;69(6):299-309.
4.Surampudi P, et al. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler Rep. 2016 Dec;18(12):75.
5.McGee H. On Food and Cooking the Science and Lore of the Kitchen
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