June 30, 2017

CINNAMON APPLE BAKED OATMEAL RECIPE

Oats, scientifically known as avena sativa, are a hearty cereal grain consumed all over the world. Historically, oats were a staple food in Europe and were brought to the United States in the 17th century by Scottish settlers. Today, the U.S. is one of the major producers of oats. Due to their higher fat (good fat!) content than other grains, oats can go rancid more quickly. For this reason, it is recommended that you buy organic oats in small quantities and store them in the refrigerator.

the many uses for oats

There are many uses for oats, besides your run of the mill, boring bowl of oatmeal, such as the cinnamon apple baked oatmeal recipe at the end of this post. If you eat a plant-based diet, you will find many recipes for bean burgers and loafs call for oats.

If you want to get crazy (and I often do) you can even make an oatmeal mask for the face. In a small bowl, mix 2 tablespoons of oatmeal (ground fine into a flour) with 2 tablespoons of hot water. Let the mix cool and apply. If you have acne, you can use camomile tea in place of water and add a little lemon juice. For more tips on problem skin, check out my post 10 Beauty Basics for the Skin.

benefits of oats and which kind to choose

Oats are a super food in terms of cardiovascular health. They are high in a fiber called beta-glucan, which helps to lower cholesterol. As cited in Dr. Andrew Weil’s article Cooking With Grains:Oats, one bowl of oatmeal per day can lower total cholesterol by up to 23 percent. Dad, are you reading this?!

The typical oatmeal packets found on supermarket shelves are processed, loaded with sugar and preservatives. Most health professionals recommend simple rolled oats or steel cut oats, with steel cut being the best as they are oat groats (whole oats) cut into pieces. Steel cut oats rank the lowest on the glycemic index, which means they convert more slowly to sugar. High glycemic foods can cause spikes in blood sugar and insulin resistance. Rolled oats are steamed, flattened and dried and a whole grain. Rolled oats are still a healthy option and take less time to cook than their steel cut counterparts.

why you should soak your oats

Soaking grains used to be a normal procedure in the kitchen for our great grandmothers but went out the window as people desired less work and more quick fixes. The process of soaking makes oats more digestible and allows for better absorption of nutrients in the body. Like rice and other grains, oats contain phytic acid which can inhibit the absorption of essential minerals zinc and iron.

How to soak: The night before, add your oats to the pot you will be cooking them in the next morning. Cover them with enough water (spring water is best) so that they still have room to expand. Add 1 tablespoon of raw, organic apple cider vinegar. You will find next steps in the recipe section.

A note, if you are gluten-sensitive or have celiac

Although oats are considered a gluten-free food, they are often grown next to other grains like wheat, which contain gluten. Therefore, cross-contamination is possible. If you are sensitive to gluten, you can buy certified gluten-free oats online or from the health food store. If you have celiac disease, note that oats contain a protein called avenin that can cause a similar reaction to that of gluten. You may still be able to eat organic oats but it is best to get the green light from your health care professional first.

The below recipe contains healthy, disease-fighting ingredients like oats, flaxseed, apples and cinnamon. Dr. Mercola says that just a half a teaspoon of cinnamon a day can significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with Type 2 diabetes. Top with antioxidant-rich blueberries for another burst of flavor, color and health-supportive properties.