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Oats - Rolled

In season all year

Food Description:

Rolled oats, compared to many processed grains, are still highly nutritious. The nutritious outer husk is relatively intact as the grain is lightly steamed and pressed into flat flakes. Used in muesli, porridge, biscuits, they are an excellent start to the day. Don't be tempted to buy instant oats - they may take less time to prepare but are less nutritious and won't keep you feeling full for as long.

Look for organic rolled oats (not instant)and store in the fridge in an airtight container especially throughout summer.

You can save a fortune when you make your own muesli both natural and toasted and it's usually much better.

General Information:

Category: Grain
To Buy: Look for organic rolled oats (not instant) in your local greengrocer. Buy from a store with a high turnover of produce to ensure freshness.
To Store: Store in the fridge in an airtight container or in a cool dry pantry for up to 2 months.
Tips and Tricks: Save a fortune by making your own muesli - natural and toasted.

Nutrition (0.5 Cup):

Weight (grams): 60
Carbohydrates, g: 36.0
Fibre, g:
Fat (g): 5.1
Monosaturated Fat , g: 2.0
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 840
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 6.4
Saturated Fat, g : 0.9
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Try dry roasting oats before adding porridge ingredients - it gives it a nuttier, more interesting taste. Add them to a dry pan under a medium heat, stirring continually until they turn a golden brown and become fragrant.

Benefits the Following Health Conditions:*

Constipation
Diabetes
High Blood Pressure
Low Energy
Depression
High Blood Cholesterol
Insomnia
Stress

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

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