8 Proven Health Benefits of Oats (Malts) + 5 Recipes

Oats-fruits-Nuts

Preparation:8 Proven Health Benefits of Oats (Malts) + 5 Recipes

In many supermarkets, you can buy a pack of oatmeal of 500 grams for less than 40 cents. That is a fraction of what you pay for other cereals.

Do not be fooled by this ridiculously low price. Oatmeal is one of the most nutritious foods that exists!

In this article, you will discover why this is so and what the health benefits of oats are.

In this article you will learn:

  • What are oats
  • What is the difference between oats and oatmeal
  • What the nutritional value of oats is
  • What are the health benefits of oats

Finally, I give you some more recipes so you can really enjoy oatmeal.

What is oats?

Oat is a type of grain that has been grown for more than 9,000 years and has its origin in Southwest Asia and Southeastern Fall of the roman empireEurope.

The Romans regarded oats as food for the barbarians and only fed their animals.

Ironically, it was the oat-eating Germanic tribes that eventually defeated the Romans and overthrew the Western Roman Empire.

In the Middle Ages, oatmeal was also used in medicine. It was used against bladder diseases, stomach complaints and problems with the blood vessels. They also used oats to quickly strengthen after diseases.

Currently, oats are the most cultivated and consumed grain in addition to wheat, rice and corn.

Until the 1970s, a lot of oats were eaten in Belgium, Germany and the Netherlands. Not only as breakfast (porridge) but it was also regularly used for lunch and dinner.

Not necessarily because it was considered so healthy, but often out of sheer necessity, it was a cheap way of supplying a large family with food.

Oatmeal, Oats, PorridgeIn the 1970s, oatmeal was supplanted by the rise of other cereals, cornflakes and muesli and foreign dishes based on pasta or rice.

In recent decades, however, oats have been making an impressive comeback. Many people have really rediscovered oatmeal thanks to all its health benefits.

Nowadays many people eat oats (malt) again, which can also be seen in the supermarkets.

There are whole shelves full of all kinds of oats and oatmeal and you will find more and more products in which it is processed.

So you have cookies, smoothies, crackers, macaroni and energy bars with oats.

Difference between oats and oatmeal

All that choice in the supermarket might make you feel dizzy. So you can choose from:

  • Oats
  • Oatmeal
  • Oatmeal with fine flakes
  • Oatmeal with coarse flakes
  • Fiber-rich oatmeal
  • Organic oatmeal
  • Oat flakes
  • Oat flakes coarse
  • Oat flakes fine
  • Express oatmeal
  •  Instant oatmeal
  • Instant oats
  • Free from gluten oatmeal
  • Oatmeal natural
  • Oat bran Sprouted
  •  oat flakes
  • Gluten-free oatmeal
  • Oatmeal Oat groats
  • Oatmeal with various flavors
  • Oat flakes finely roasted Haverflakes
  • Oatmeal with dried fruit

And so you will perhaps encounter more names and cries on the suits. The agreement is in any case that all these varieties of oats are made.

Quaker Oats packageThe differences are in the processing that the oats have undergone and sometimes marketing terms are used for something that is (almost) the same.

For example, Quaker sells ‘Oats express natural oatmeal’.

A mouthful full but it is just fine whole grain oatmealto which they have soy lecithin added so that it does not boil over in the microwave.

How oatmeal is made

For example, oatmeal oats that have undergone the malting process. The oat grain has germinated and then dried.

Pack of rolled oatsThis is done by first removing the chaff from the oat grain. The husk is not edible.

The oats are then soaked in water for 2 days after which germination occurs for 5 days. To stop the germination, the oats are dried and tested.

After drying the root germs are removed and the oats are crushed into flakes.

The resulting oat flakes are suitable for consumption but are often cut into smaller pieces to shorten the cooking time.

The finer the oatmeal, the shorter the cooking time needs to be. Always keep the cooking time indicated on the pack of oatmeal you have bought.

You may need to cook one fine oatmeal for 5 minutes while another fine oatmeal needs only 2 minutes. This is probably more finely cut.

Ready to eat in a few minutes Oats pack

You also have instant oatmeal variants. These are already pre-cooked so they only need to warm up or eat cold.

The disadvantage of some instant oatmeal variants is that sometimes sugar, salt or other seasonings have also been added.

Always read the ingredients list carefully if you buy ready-to-eat oatmeal.

 

What about gluten?

Bread-Cereal-OatsGluten are proteins that occur in wheat, spelled, kamut, rye and barley.

Gluten gives pasta their unique baking quality by ensuring cohesion, viscosity, elasticity and ensuring the absorption of moisture.

For example, gluten-free products such as bread and cake lack these qualities. They are therefore often somewhat sticky or just dry and crumbly.

Many people are sensitive to gluten and get complaints by eating gluten. It is estimated that 5% of the world’s population is sensitive to eating gluten.

Gluten sensitivity

Having bloated feeling'sOatmeal is for people who have gluten sensitivity (Non Celiac Gluten Sensitivity / NCGS) a good alternative to gluten-containing cereals because it is naturally gluten-free.

At NCGS you do get complaints by eating gluten while you have not been diagnosed with celiac disease during a diagnosis.

These can be complaints such as bloating, abdominal pain, headache, fatigue, constipation or diarrhea. By following a gluten-free diet these symptoms disappear.

Contamination with gluten

Harvesting wheat

Keep in mind that oatmeal can contain traces of gluten.

This can happen because contamination with gluten-containing grains can occur somewhere in the production chain.

For example, the oatmeal can be grown on a field which is next to a field with wheat. Some wheat may have grown between the oats.

It may also happen that harvesting is done with a machine that has been used to harvest a gluten-containing grain.

It is also possible that the oats are processed in a factory that also processes gluten-grains.


Can you tolerate small amounts of gluten? Then you probably will not have problems with regular oatmeal with traces of gluten.


 

Gluten-free oatmeal

If you are very sensitive to gluten then you can go to safe and buy the somewhat more expensive gluten-free oatmeal varieties.

From these gluten-free oatmeal variants, the entire production chain is controlled to ensure that there is no contamination with other cereals in your oatmeal.

Celiac disease

gluten-free oatmealPeople with celiac disease can not tolerate any traces of gluten and will always have to go for the gluten-free variants.

These are the packs of oatmeal that expressly state that they are gluten-free and have the gluten-free logo on the packaging.

Most supermarkets do sell gluten-free oatmeal and otherwise, you can go to a nature store.

In people with celiac disease, the mucous membrane of the small intestine is damaged by gluten which causes abdominal complaints, such as diarrhea, constipation and poor stools.

Research shows that people with celiac disease can also tolerate gluten-free oatmeal in the long term.

In a small study involving 106 participants, there was no damage to the wall of the small intestine after 8 years . The participants ate an average of 20 grams of oatmeal per day in this study.

Avenine

OatsA small percentage of people with celiac disease, however, can not tolerate gluten-free oats. This is due to the vegetable storage protein avenine which occurs in oats .

A study showed that 8% of people with celiac disease get a reaction when they eat a lot (100 grams per day) of oats.

Because the reaction was small and without clinical symptoms, the researchers also considered oats to be safe for this group of people, to eat in normal portions.


If you have celiac disease and you are introducing oatmeal into your diet, you will have to experience for yourself how your body reacts to it. Start with a little bit and add this to a normal portion.


 

Nutritional oatmeal

Oatmeal is very nutritious per gram.

The nutritional value of oats (malt) may vary due to the extent to which it has been processed.

Therefore, consult the packaging for the exact nutritional value.

To give you an idea, I have listed below the average nutritional value of coarse oatmeal.

Nutritional value of oatmeal per 100 gramsPlate with oatmeal cookies

Energy                                         379 Kcal
Vet                                                7 grams
Of which saturated                         1 gram
Carbohydrates                            63 grams
Sugars                                          1 grams
Dietary fiber                                10 grams
Protein                                        13 grams

As you can see in this list, oatmeal offers you all macronutrients that your body needs.

Compared to other cereals it gives you the most (healthy) fatty acids and proteins. This while oat gives you the least carbohydrate compared to other cereals.

In addition, oatmeal is a very good source of fiber with no less than 10 grams of fiber per 100 grams. A number of health benefits are due to these fibers. More about that later.

Fatty acid profile of oatmeal

Oat differs from other cereals due to its relatively high-fat content. It consists of almost 7% fatty acids while other cereals consist of 2% to 3% fatty acids.

Fatty acids in oatmeal
Fatty acids                                                                      Per 100 grams
Total fatty acids                                                                      6.5 grams
Saturated fat                                                                          1.1 grams
Of which palmitic acid is                                                            930 mg
Of which stearic acid                                                                   59 mg
Of which lauric acid                                                                     21 mg
Of which myristic acid                                                                 10 mg
Monounsaturated fatty acid                                                   2.0 grams
Of which palmitoleic acid                                                            10 mg
Of which oleic acid                                                             1.98 grams

Polyunsaturated fatty acid                                                    2.3 grams

Of which linoleic acid (omega 6)                                        2.22 grams
Of which alpha-linolenic acid (omega 3)                                    98 mg

Amino acid profile oats

Bowl with Greek yogurt and fruitsBecause oatmeal contains more protein than any other type of cereals, it is interesting to see which amino acids it is made of.

Oatmeal contains no less than 13.1 grams of protein per 100 grams which consist of 18 different amino acids.

Oatmeal contains all 9 essential amino acids, this makes oats suitable as a meat substitute (oatmeal does not contain vitamin B12).

                                       Proteins – amino acids in oats
Amino acids                                                                           Per 100 grams

Proteins, of which:                                                                         13.1 grams
Tryptophan                                                                                         181 mg
Threonine                                                                                           383 mg
Isoleucine                                                                                           502 mg
Leucine                                                                                               982 mg
Lysine                                                                                                 635 mg
Methionine                                                                                          206 mg
Cystine                                                                                                454 mg
Phenylalanine                                                                                     656 mg
Tyrosine                                                                                              396 mg
Valine                                                                                                  687 mg
Arginine                                                                                              849 mg
Histidine                                                                                              273 mg
Alanine                                                                                                561 mg
Asparagic acid                                                                                   1.11 mg
Glutamic acid                                                                                     2.84 mg
Glycine                                                                                               643 mg
Proline                                                                                                454 mg
Serine                                                                                                707 mg

Vitamins in oatmeal

Cereals are a good source of B vitamins, so they are also well represented in oatmeal.

                                             Vitamins in oatmeal
Vitamins                                                                                       Per 100 grams

Thiamine (vitamin B1)                                                                 0.5 mg (31% RDA)
Riboflavin (vitamin B2)                                                                  0.2 mg (9% ADH)
Nicotinic acid (vitamin B3)                                                             1.1 mg (6% ADH)
Pantothenic acid (vitamin B5)                                                      1.1 mg (11% RDA)
Vitamin B60.                                                                                     1 mg (5% RDA)
Folate (vitamin B11)                                                                      33 mcg (8% ADH)
Vitamin E                                                                                        0.4 mg (2% RDA)
Vitamin K                                                                                      2.0 mcg (2% ADH)

Minerals in oatmeal

Oatmeal is rich in minerals just like most cereals.

                                           Minerals in oatmeal
Minerals                                                                                    Per 100 grams

Calcium                                                                                     51 mg (5% ADH)
Iron                                                                                         4.2 mg (23% RDA)
Magnesium                                                                           137 mg (34% ADH)
Phosphor                                                                               416 mg (42% RDA)
Zinc                                                                                        3,6 mg (24% RDA)
Copper                                                                                   0.4 mg (20% RDA)
Manganese,                                                                         3.6 mg (181% RDA)
Potassium                                                                             360 mg (10% RDA)
Selenium                                                                            28.1 mcg (40% ADH)
Sodium                                                                                       6 mg (0% RDA)

Health benefits of oatmeal

Nice all those vitamins and minerals but you are of course curious about the effect of oatmeal on your health.

Oatmeal with Fruit

Oatmeal has a number of amazing positive effects on your health and fits in a lifestyle that is focused on a healthy weight.

Health benefit # 1: supports a healthy weight

A healthy weight is the basis of good health.

OatsBeta glucans are in oats. These are chains of glucose that occur in plant foods. We can not include these dietary fibers, but they do fill us.

They slow down the time the stomach needs to empty. These fibers, therefore, provide an increased feeling of satiety which persists long after the meal.

A hormone that is produced in the intestinal cells is Peptide YY (PYY). The intestinal cells make this in response to food and it creates the feeling of satiety. This hormone is important, as it ensures that you do not eat too much.

Beta-glucans promote the production of PYY that has been shown to reduce caloric intake and reduce the risk of obesity

Glucose after eating Carbs diagramThe type of carbohydrates in oatmeal are of the good type because they are slow carbohydrates. These ensure a slow release of glucose into the blood.

As a result, there is no peak in blood glucose so your body needs to make less insulin.

If there is a lot of insulin in the blood, your body will store fat and hold it. In order to lose weight, it is therefore advantageous not to increase the insulin values too high.

 

Health benefit # 2: lowers blood pressure

The beta-glucans (fibers) that oatmeal is rich are also good for blood pressure. They lower blood pressure.

Health benefit # 3: lowers cholesterol

De bèta-glucanen zorgen ook voor een vermindering van het slechte LDL cholesterol.

Health benefit # 4: reduces the risk of cardiovascular disease

Healthy heart cartoon lifting weightsReducing blood pressure and cholesterol also reduces the risk of cardiovascular disease.

This effect is not exclusive to oatmeal, other whole grains also reduce the risk of cardiovascular disease.

A large-scale meta-analysis showed that wholemeal wheat may be associated with a reduced risk of cardiovascular disease, type 2 diabetes, respiratory diseases, cancer and infectious diseases.

 

Health benefit # 5: improves insulin resistance in diabetics

Insulin ResistanceBeta-glucans reduce insulin resistance in people with type 2 diabetes.

This is beneficial, as a result of which the glucose is better absorbed from the blood, which improves blood glucose.

If you have diabetes then you can best go for oatmeal which is coarse.

Deze koolhydraten worden langzamer afgebroken tot glucose dan die van instant oats of fijne havermout.

 

Health benefit # 6: reduces itching and irritation

The ancient Greeks already bathed in oatmeal for the care of their skin. In the Middle Ages, oats were also used for the Woman with oatmeal facial masktreatment of itching and irritation.

Nowadays, some skincare products are enriched with oats and some beauticians offer cleaning with oat milk.

Research shows that the antioxidant avenanthramide in oats is responsible for the anti-inflammation action which can reduce itching or irritation to the skin.

For the care of the skin, the effect is on applying to the skin, and not on eating oatmeal.

Oats are also used for the treatment of eczema, burns and acne. This is usually done in baths with colloidal oatmeal; a powder that is made by grinding whole oat grains.

The antioxidant avenanthramide also helps to reduce blood pressure by producing nitric oxide that relaxes and dilates blood vessels. This improves blood circulation.

Health benefit # 7: lowers the risk of asthma

bronchial asthma-man with inhalerAsthma is a chronic inflammation of the airways. It is estimated that more than 334 million people worldwide have asthma. It is the most common disease among children.

There are several factors that increase the risk of asthma. The chance is greater if one or both parents have asthma, if there is a smoking during pregnancy or if the child is born prematurely or has a low birth weight.

Researchers have reason to believe that the early offering of solid nutrition increases the risk of developing asthma.

However, there are studies which indicate that the type of solid food that is offered at a young age has an influence. Offering oatmeal at an early age would have a protective effect.

One study indicates that offering oatmeal before the child is 6 months lowers the risk of asthma.

Health benefit # 8: helps with constipation

Constipations- man sitting on the toiletIn constipation, there is a blockage of the large intestine. This causes complaints such as abdominal pain, pain when going to the toilet and bloating. There is constipation if you have stools less than 3 times a week.

Constipation is a common problem, it is estimated that 12% to 19% of people suffer from it.

Often people get constipated later in life, after the age of 65 the number of cases with complaints increases. Other common causes are insufficient drinking, dietary fiber and exercise. Too much stress can also be a cause.

Man on the toilet feeling relievedFiber is important for healthy bowel movements. These give the faeces volume and make it softer to move better through the intestines and prevent them from becoming hard and dry.

Oat bran is the outer casings of oat grains and contains a lot of fiber in addition to a little oil.

In a small-scale study among the elderly in a nursing home, adding oat bran to the diet gave an improvement in constipation complaints

More than half of the participants could stop taking laxatives after a while.

A meta-analysis showed that fibers undoubtedly increase the frequency of bowel movements but that this does not always improve the structure of the stool and the reduction of pain symptoms.


If you suffer from constipation and start eating extra fiber always make sure that you also drink extra water. Otherwise, your complaints will only worsen.


 

Oatmeal and phytic acid

Oatmeal soakingPhytic acid is the storage form for phosphorus in most plant foods.

It occurs in all edible types of grain, seeds, nuts and legumes. It is also found in some types of vegetables that grow under the ground such as carrots and tubers.

In the germination of seeds, phytic acid is broken down and the phosphorus is released so that the young plant can use these nutrients to grow.

The amount of phytic acid in a food differs, but also within the same species. Thus, phytic acid levels are found in almonds which can vary from 0.4% to a whopping 9.4%.

Phytic acid has health properties that are actually at odds with each other. On the one hand, phytic acid is seen as an anti-nutrient, on the other, it is an antioxidant.

Phytic acid as an anti-nutrient

It is seen as an anti-nutrient because it reduces the absorption of certain minerals. This concerns zinc, iron and, to a lesser Oatmeal with cinnamonsextent, calcium.

It could also affect the absorption of magnesium and copper, but this is more controversial.

Iron is important for the formation of hemoglobin so that the red blood cells can carry oxygen through the body. In the case of a severe form of iron deficiency, we speak of anemia.

Oatmeal contains 23% of the daily recommended amount of iron per 100 grams. This is iron in the form of non-heme iron which is found in vegetable foods.

The other form of iron is heme iron. This form only occurs in animal foods and is better absorbed by the body.

Immune systemZinc has many functions in our body. It is especially important for the immune system, protein synthesis and a good function of the reproductive organs. Oats contain 24% of the ADH per 100 grams of zinc.

Calcium is important for the bones and teeth, but also for the proper functioning of the muscles and nerves. Oatmeal contains only 5% of the RDA of calcium per 100 grams.

Phytic acid only reduces the absorption of iron, zinc and calcium that are eaten during the same meal. Eating foods rich in phytic acid does not affect the absorption of these minerals during subsequent meals.

Seeds-nuts-grainIf you eat phytic acid foods (seeds, grains, nuts, legumes) during all your meals, this could lead to shortages of minerals in the long term.

If you eat varied you do not have to worry about getting deficits of iron, zinc or calcium.

In developing countries where people sometimes eat very unilaterally (for example only grains), this is an issue.

 


For sufficient iron in your diet, you can eat better animal foods such as beef, chicken, egg and herring. These contain heme iron which is better absorbed by the body than the non-heme iron from plant foods.


If you eat vegetarian then an iron deficiency is something you should be more aware of.

In any case, it is not a good idea to avoid all food that contains phytic acid. You will then miss a lot of nutrients in your diet.

If you still worry about phytic acid in your food or if you eat vegetarian or vegan, you can do a number of things to reduce the phytic acid in plant foods.

These are:

  • Soaked; you can soak seeds, nuts, grains and legumes in water for a night. This reduces the amount of phytic acid (source, source). The enzyme that breaks down phytic acid is phytase. This enzyme is found in foods containing phytic acid, including oatmeal. Because rye is very rich in phytase, you can possibly add this to the oatmeal so that the phytic acid is better broken down. Keep in mind that rye contains gluten.
  • Germs; By allowing seeds, grains or legumes to germinate, phytic acid is broken down and the phosphorus is released.
  • Fermenting; acids that are released during the fermentation of food promote the breakdown of phytic acid. For example, lactic acid from the grain is broken down by lactic acid in sourdough bread.

The above method can also be combined; soak it first, then germinates and then ferment so that phytic acid can be almost completely degraded.

Phytic acid as a nutrient

But before you get started with the breakdown of phytic acid, it is good to know that phytic acid is not only the enemy but sprouted oatmealalso your friend!

Phytic acid is an antioxidant. This antioxidant protects against kidney stones and possibly cancer.

In summary, you do not have to worry about phytic acid if: you do not eat phyto-acidic foods or are vegetarian at every meal.

Eating oatmeal without letting it soak is fine as long as you do not eat oatmeal every day. Always eat as varied as possible.

Not everything that is called superfood is really a superfood. Sometimes something is completely pryped and it gets very easy to label the superfood label.

Oatmeal recipes

baked oatmealOatmeal porridge is an ‘old-fashioned’ and healthy alternative to bread. Some people can wake you up for porridge, but I also know them who are disgusted by the thought.

Fortunately, you can make so much more with oatmeal. For inspiration, I will share a number of recipes here.

Recipe # 1: porridge with banana and cocoa

Let’s start with traditional oatmeal porridge but with a twist. That porridge does not have to be boring and is very tasty proves this simple recipe.

Oatmeal porridge banana

 

Ingredients:

  • 200 ml of vegetable milk such as unsweetened almond milk or oat milk
  • 50 grams of oat flakes
  • 1 ripe banana
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of cacao nibs

Preparation:

  1. Put the almond milk in a saucepan and bring it to the boil. Then add the oatmeal flakes and let it boil gently on a low heat. Keep the cooking time indicated on the oatmeal pack.
  2. When the oatmeal has finished cooking, add the cocoa powder and stir it.
  3. Cut the banana into segments and stir it through the porridge.
  4. Pour the oatmeal into a dish and let it cool down.
  5. Sprinkle some cacao nibs over the porridge to garnish. Enjoy your meal!

Recipe # 2: oatmeal pancakes

These oatmeal pancakes are deliciously airy and according to many tasters tastier than ‘normal’ pancakes.

Oatmeal pancakes stack

Ingredients:

  • 200 grams of fine oatmeal
  • 200 ml unsweetened almond milk or other vegetable milk
  • 1 egg
  •  Half a teaspoon of vanilla extract
  • Half a teaspoon of baking powder
  • Half a teaspoon of cinnamon powder
  • A pinch of salt (to taste)

Preparation:

  1. Put the oatmeal in a blender and grind it for a minute into a fine and homogeneous flour.
  2. Put the oatmeal in a large bowl and add the baking powder and the cinnamon and mix it together.
  3. Put the egg, vegetable milk and vanilla extract in a bowl and mix well.
  4. Add the wet ingredients to dry ingredients and mix until you have a homogeneous whole. Let it rest for 5 minutes.
  5. Melt some grass butter or coconut oil in a frying pan and spoon half a ladle of batter into the pan.
  6. Zodra zich bubbels beginnen te vormen kan je de pancake omdraaien om de andere kant te bakken tot dat deze mooi goudbruin gekleurd is.

Recipe # 3: oatmeal protein powerhouse

This recipe is particularly suitable for (strength) athletes. All your necessary carbohydrates, proteins and fats in one meal.

oatmeal-banana-almond paste-porridge

Hemp seed and liquid protein from eggs provide the proteins.

The almond paste and the hemp seed provide, in addition to proteins, the healthy fatty acids.

The banana and the oatmeal give your body the necessary carbohydrates.

Ingredients:

  • 50 grams of fine oatmeal
  • 200 ml whole milk, vegetable milk or water
  • Two tablespoons of hemp seed
  • The protein of 1 egg or a dash of ready-made liquid protein from eggs from a bottle
  • 1 tablespoon of almond paste
  • A banana

Preparation:

  1. Cook the oatmeal in a liquid of your choice according to the preparation time on the package.
  2. Finally, add the liquid protein of eggs and the hemp seed. Stir this until the moisture is absorbed by the oatmeal.
  3. Garnish your oatmeal porridge with almond paste, banana wedges and any other extras such as blueberries, currants, pieces of walnut or cocoa nibs.

Variation tips:

Instead of hemp seed, you can also use other protein sources such as whey protein powder, pea protein isolate or brown rice protein. Adjust the amount of protein to your protein requirement.

For your medium-chain fatty acids (Medium Chain Triglycerides) you can still stir one or two teaspoons of coconut oil through the warm oatmeal.

Recipe # 4: oatmeal pizza

Oatmeal pizza

We like to eat healthy food, unfortunately, pizzas do not really fit into a healthy lifestyle.

The problem is the pizza bottom. This is made of flour. These refined carbohydrates cause a huge peak in blood glucose.

By making your own pizza bases made from oatmeal, you can still enjoy this, for many, favorite foods every now and then.

This is what you need to make an oatmeal pizza base yourself:

  • 250 grams of fine oatmeal
  • 60 grams of mozzarella
  • 2 eggs
  • 1 teaspoon of salt (to taste)
  • 1 teaspoon of garlic powder
  • 1 teaspoon dried oregano

The ingredients for the topping:

  • 400 grams of organic chicken thighs
  • Cheese such as mozzarella or Parmesan cheese
  • 1 red onion
  • BBQ sauce or tomato sauce
  • A handful of fresh coriander

Preparation:

  1. Remove the baking trays from the oven and preheat the oven to 200 degrees Celsius.
  2. Put the mozzarella in a food processor to make fine crumbs.
  3. Add the oat flakes, salt, garlic powder, oregano and eggs to the food processor. Mix the whole until you have a nice thick dough.
  4. Place two pieces of baking paper on the baking tray. Divide the dough into 2 pieces on the baking paper. Wet your hands so that the dough does not stick to your hands. Press the dough flat into the desired thickness for your pizza base (the dough will not rise).
  5. Bake the pizza crusts in the preheated oven for 25 minutes.
  6. Meanwhile, cut the chicken thighs into strips and fry them in some olive oil until done.
  7. Clean the onion and cut it fine.
  8. Cut the coriander into fine pieces.
  9. Remove the pizzas from the oven and top them with the BBQ sauce and then with chicken dices, onion and coriander. Drizzle your pizza with your favorite cheese and place the pizzas back in the oven until the cheese has melted.

Recipe # 5: gluten-free oatmeal granola

Do you also like to start the day with a granola?

Oatmeal Granola

The granola’s in the supermarket are often pricey and often contain unwanted additives such as glucose syrup, palm oil, sunflower oil or gluten-based grains such as wheat, barley or rye.

Vegetable oils such as sunflower oil contain a high content of omega 6 fatty acids.


For optimal health, the ratio between omega 6 and omega 3 fatty acids should be 1: 1. Because omega 6 oils are used in many foods, the ratio is already unfavorable.


 

With an excess of omega 6 to the detriment of omega 3, there is an increased risk of diseases that are associated with metabolic syndrome such as cardiovascular diseases.

For this reason, coconut oil is used for this granola. In this article, you can read why coconut oil is so healthy.

And besides, you make the tastiest gluten-free granola yourself.

This is what you need:

  • 500 grams of coarse oatmeal flakes
  • 100 grams of pecans
  • 100 grams of currants
  • 50 grams of pumpkin seed
  • 50 grams of dried cranberries
  • 75 ml of coconut oil
  • 75 ml of honey
  • 1 teaspoon of vanilla extract
  • Half a teaspoon of cinnamon powder

Preparation:

  1. Preheat the oven to 180 degrees Celsius.
  2. Put the oatmeal, nuts, seeds, salt and cinnamon in a large oven dish. Mix this well with a spoon.
  3. Let the coconut oil melt in a pan and pour the liquid coconut oil over the bowl with oatmeal. Add the honey and the vanilla extract too. Mix everything well until all the oatmeal is lightly coated with the oil and honey.
  4. Place the oven dish in the oven. Bake for about 25 minutes until you get a nice golden brown layer. Halfway you can stir the granola for a moment so that all the oatmeal is cooked properly.
  5. First, let the granola cool and harden well. You can then break it into pieces and stir in the currants and cranberries.

granola-Greek-yoghurt-Serve the granola with some full Greek yogurt or a vegetable yogurt or milk of your choice.

You can keep this granola for 2 weeks if you keep it in a refrigerator in a lockable box. You can, of course, vary to your taste with the ingredients.

Nuts which are delicious and healthy for the granola:

  • Almonds
  • Pecans
  • Cashew nuts
  • Hazelnuts
  • Brazil nuts
  • Walnuts

Seeds that are delicious and healthy for the granola:

  • Pumpkin seeds
  • Sunflower seeds
  • Linseed
  • Chia seed
  • Hemp seed

Dried fruits which are delicious and responsible for the granola:

  • Figs
  • Dates
  • Currants
  • Raisins
  • Goji berries
  • Apple
  • Shaved coconut

Enjoy your meal!

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Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy


 

 

 

 

 

 

 

 

 

 

 

2 Comments Add yours
    1. I am happy you loved the recipes they are very easy to make, I would suggest just try it out

      best regards, Tommy

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