Thursday, 15 May 2014

Oats are for more than porridge! #keen2cook


We all know how to make porridge from oats, you simply add milk or water (or even a mixture of both) and some honey or sugar to taste, but there are other filling meals you can make with the oats too. Porridge is great to add to meals.
  • Porridge contains a high amount of complex carbs, which get digested at a slow pace, unlike simple carbs. This gives you lasting energy. Meaning you feel energetic all day long rather than a quick fix you would get from a snack food.
  •  Porridge is proven to lower cholesterol, prevent heart disease and boost serotonin (this is widely believed, among other things, to help prevent depression, particularly in the dark winter months).
  • As porridge oats provide a healthy and natural source of fibre they have been proven to help reduce cholesterol. It is the soluble fibre called beta-glucan in porridge that acts like a sponge in the intestines and absorbs and eliminates cholesterol-rich bile acids. This process is know to lower bad LDL cholestrol which in turn improves the health of our heart and lowers blood pressure.
  • Porridge Oats contain loads of goodness like B vitamins (B1, B5, B6), Vitamin E, Zinc (A single porridge serving can contain up to 41% half of your daily required intake), Iron, Fibre, Carbohydrate, Riboflavin, Calcium, Magnesium, Folic acid, Potassium
So how else can you incorporate porridge oats into meals?

There are many recipes that you can make with oats, but here is one that we did in the keen2cook class last week

Fish Cakes

You will need

a large tin of pilchards or 2 small tins
porridge oats (a cup full)
one onion - very finely chopped (if it is cut too big, the fish cake will fall to bits)
parsley - very finely chopped
one egg to bind it all together

How to make them

these are so simple to make and they only take a few minutes once all the preparation is done.


pop the pilchards, oats, onion and parsley in a bowl together with the egg, mix it all together, use your hands to make sure its all mixed in well. 

Once it is mixed and all bound together, you can form it into round shapes like burgers. Then shallow fry them until they are cooked through.

We also peeled a sweet potato and made potato wedges to go our burgers

To make the salsa is really simple, chop half an onion, two tomatoes, some corriander, half a chillie (if you remove the seeds it wont be as strong and spicy) and mix it all together, its a great side dish for your fish cakes  

 

Other recipes using porridge oats

Flapjacks

100g (4 oz) butter
25g (1 oz) caster sugar
5 tablespoons golden syrup
200g (7 oz) oats
150g (5 oz) milk chocolate

Prep: 10 mins | Cook: 25 mins

Melt the butter and sugar together in the microwave. Stir in the syrup, then the oats. Microwave for about 3 minutes then spread the mixture on the bottom of a lightly greased baking dish.

Break up the chocolate, melt in the microwave keeping a close eye that it doesn't burn. Spread on top and cool in the refrigerator. Cut into squares.

Tray bake

100g (4 oz) butter
25g (1 oz) caster sugar
5 tablespoons golden syrup
200g (7 oz) oats
150g (5 oz) milk chocolate

Prep: 10 mins | Cook: 25 mins

Melt the butter and sugar together in the microwave. Stir in the syrup, then the oats. Microwave for about 3 minutes then spread the mixture on the bottom of a lightly greased baking dish.

Break up the chocolate, melt in the microwave keeping a close eye that it doesn't burn. Spread on top and cool in the refrigerator. Cut into squares.
pop over to www.facebook.com/groups/Keen2Cook for some more great healthy meals and recipe ideas


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