You've had porridge for breakfast but have you had porridge for dinner? 😋
Nutrition:
Have you ever tried savoury oats? We tend to associate oats with sweet dishes, but savoury oats are delicious and extremely healthy. They are a fantastic idea to start the day as they are rich in fibre that will give you satiety and keep you full throughout the day. Due to the fibre content, they also release the energy slowly allowing your body to metabolise them with time. They contain a type of soluble fibre called beta-glucan which can help you to lower your cholesterol level and blood glucose level. The EFSA and the FDA agreed that at least 3 g of oats should be consumed every day in order to fully benefit from its cholesterol lowering effect. Furthermore, the EFSA claimed that at least 4 g of oats should be consumed everyday to fully benefit from its capacity of reducing blood glucose. Oats are therefore an optimal choice for people suffering from diabetes, high cholesterol and for those who want to lose weight. There are four main health benefits that oats offer: Increased satiety, cholesterol lowering, blood sugar control and gut health. In the recent decade, different variety of new products were developed with oats: snack bars, crackers, bread, but also meat products and beverages. The beta-glucan has also been used for the development of plant-based mayonnaise. For those who are intolerant to gluten, there is a new innovation which is PromOat gluten free that allows you to continue enjoying the functional benefits of oats. Overall, the number of products that have been created with oats have tripled from 2011 to 2020.
What You Need (1 serving):
60 g of oats
6.7 g of carrots
62 g of sweet potato
31 g of onions
45 g of broccoli
4.2 g of olive oil
Allergens: gluten
Method:
1. De-skin and chop your carrots and sweet potato
2. Dice your onions
3. Boil water
4. Place broccoli in water until cooked
5. Pour olive oil into a frying pan and add your onions
6. When onions are golden brown, add your carrots and sweet potato
7. Add water to the pan followed by your oats
8. Season with curry powder
9. Stir vigorously
10. Your oats will be ready after one minute.
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