The Newsy Neighbour Magazine
June Issue 104
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www.thenewsyneighbour.com
MY FAVOURITE – FABULOUS –
FANTASTIC AND FUN STUFF
You
may find this a little strange, but I think oatmeal porridge in the morning is fantastic and fabulous for a number of different reasons. I didn’t always feel
that way. When I was a youngster, my father would make us porridge in the mornings,
then prompt and poke us until we had chocked it all down! He told us that it
was good for us and would keep us full until lunchtime. We all hated eating it!
I
did not eat porridge for years after leaving home and just in the last few
years have I started eating oatmeal for breakfast. As it turns out, good old
Dad was right about it being good for you. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce
the risk of heart disease. The soluble fibre in oatmeal absorbs a
considerable amount of water, which significantly slows down your digestive
process. The result of this is you'll feel full longer; oatmeal can help you control your weight. New research suggests
that eating oatmeal may reduce the risk for type 2
diabetes. The soluble fibre in oatmeal helps to control blood glucose
levels. Oatmeal contains a wide array
of vitamins, minerals and antioxidants and
is a good source of protein, complex carbohydrates, and iron.
Not all oatmeal is equal. What
you usually buy at the supermarket are steel-cut, rolled, or instant oats.
Steel-cut oats are whole groats chopped up.
These take longer to cook, contain more of their original nutrients, and taste
nuttier than regular oats. There are a ton of different flavours of instant
oatmeal for when you’re pushed for time in the morning. But as I always say –
read the label -- you may be surprised at the amount of sugar and salt in these
types of varieties. Great oatmeal starts with plain rolled or steel-cut oats,
cooked in a little water or milk, and topped with wholesome ingredients. It's a
feel-good start to the day, and if you make it a habit, it can do your health
some favours.
If you're on a gluten-free diet, look for
oats that are certified gluten-free. Though oats themselves don't contain
gluten, according to the Whole Grains Council, they can get tainted with gluten
when they're being processed or growing. With
the exception of certain flavoured varieties, the oats found in your grocery store are 100% natural. The food label
on your package of oats should list one ingredient: whole grain oats.
You do not have to suffer through a
boring bowl of oatmeal. Think about it—you could add fresh or frozen fruit, sliced bananas, or dried fruit such as raisins, cranberries, cherries and dates.
It’s also good to add sweetened shredded coconut and chopped nuts like walnuts or almonds. Add a tablespoon or two
of your favourite granola or cereal. Add a dribble of pure delicious maple
syrup. Sprinkle with cinnamon and
sugar or add a little dollop of yogurt. Flavoured yogurts add taste and all yogurts add a smooth
creamy texture. Stir in a couple teaspoons of your jam or fruit preserves and turn your oatmeal into a fruity
fiesta bowl.
Almond Joy Oatmeal
1
cup coconut milk 1/2
cup regular rolled oats
1
ripe banana 1/4
tsp almond extract
4
tsp cocoa powder pinch
of salt
Shredded
coconut and sliced almonds for topping
Bring
coconut milk to a boil, add oats, and reduce heat to medium. Mash a banana
thoroughly. Once it's all perfectly mashed, add to the pot and stir. Once more
of the liquid has been absorbed, add almond extract, cocoa powder, and salt. Stir,
and watch your oatmeal transform into fudgy goodness. When you're pleased with
the consistency of the oatmeal, transfer to a bowl. Add a splash of coconut
milk and sprinkle shredded coconut and sliced almonds on top. Delicious!
Baked Pumpkin Bites
1
banana 1
egg
1
cup oats 1/2
cup pumpkin
1
tsp vanilla 1/2
tsp pumpkin pie spice
1/4
tsp kosher salt 1/4 cup
raisins
3/4
cup milk 1/2
tsp baking powder
Preheat
oven to 375°F. Beat eggs and add all other ingredients in a large bowl. Mix
together. Grease a mini muffin tin well and pour batter up to the brim. Bake
for about 15 minutes. Test with a toothpick – if it comes out clean, they are
done. Allow to cool completely before removing or your oatmeal might stick. Use
a knife to cut along the edges and twist to remove.
Breakfast Oatmeal Cupcakes
5 cups rolled oats 2 1/2 cups over-ripe mashed banana
5 cups rolled oats 2 1/2 cups over-ripe mashed banana
1
tsp salt 5
tbsp pure maple syrup, agave, or honey
2
1/3 cups water 1/4
cup plus 1 Tbsp. coconut or veg oil
2
1/2 tsp pure vanilla extract
Optional:
2/3 cup mini chocolate chips
Use
your imagination when making these oatmeal cupcakes. They are great for those
mornings when you have zero time. You can easily change up the flavour by
choosing different spices and add-ins for endless breakfast cupcake
variations! You could add cinnamon, shredded
coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried
fruit. Use your imagination.
Preheat
oven to 380°F, line 24-25 cupcake tins. In a large mixing bowl, combine all dry
ingredients and stir very well. In a separate bowl, combine and stir all wet
ingredients (including banana). Mix wet into dry, then pour into the cupcake
liners and bake app. 20 minutes. I test by using a toothpick – if it comes out
clean, the muffins are done. Eat some and freeze the rest for your quick and
easy breakfast.
And remember, if a food
sprouts from the ground or comes directly from an animal source, consider it a
suitable part of a healthy diet plan. One carb source meeting that description is
oatmeal. Give it another chance – I’m glad I did!
By: Kathryn Hartwell
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