Superfood: Oats

Posted in Nutrition

Avena Sativa is the scientific name of this hard cereal grain that has almost all the manganese, molybdenum you’ll need in your daily dose. It is also very rich in phosphorus, magnesium, copper and Vitamin B1.

A bowl of freshly cooked oatmeal is one of the most common breakfasts and it’s a healthy way to provide energy for the day. Oats have been proved to help prevent high cholesterol levels and prevent heart and cardiovascular diseases.

Whole grains are also related to a better immune response to infection and a faster healing process. Oats are also known for lowering the risk of cancer, atherosclerosis or type 2 Diabetes and help to stabilize blood sugar. These characteristics place oats as one of the world’s Superfoods, right up there with the most common health-promoting benefits you can find in vegetable and fruits.

The usual recipe for breakfast oatmeal is quite common so we’ve selected a special a delicious alternative that will most likely become of your favorites. This Apple Cake version by Stacey from goodnessis.com is inspired in Amy Chaplin’s – At Home With the Whole Food Family. Enjoy!

Apple, Almond & Oat Slice

Ingredients:

  • 1 Tblsp extra virgin coconut oil
  • 4 small red apples, core & cut in 1/2 inch slices (keep the skins for a beautiful color)
  • 4 tsp vanilla extract, divided
  • 2/3 cup plus 1 tablespoon maple syrup, divided (or liquid sweetener of choice)
  • 1 1/2 cups regular rolled oats
  • 1 cup dried shredded coconut
  • 1 1/2 cups almond meal
  • 1/2 cup barley/whole wheat spelt flour
  • 1 + 1/2 tsp aluminum-free baking powder
  • 1/2 cup extra virgin coconut oil
  • 2 tablespoons unsweetened apricot or jam of choice

Recipe:

Preheat oven to 180º C and line a 9 x 9-inch square cake pan with parchment paper, covering bottom and about an inch up sides; set aside.

Warm coconut oil in a wide skillet over medium heat. Add apples and sauté for 5 minutes or until golden in parts. Stir in 1-tablespoon maple syrup and 2-teaspoons of the vanilla extract and continue cooking for another 6 to 8 minutes, lowering the heat if the apples begin to brown. Cook until the apples are soft but not falling apart. If they’re still firm, reduce the heat to low, cover skillet, and continue cooking for a few more minutes. Remove from heat and set aside.

Add oats to a food processor and blend until finely ground. Transfer to a medium bowl and mix in the almond meal, flour, coconut and baking powder. In another bowl, whisk remaining 2/3 maple syrup, remaining vanilla and oil. Pour into the dry ingredients and stir to combine. Lightly press batter into prepared cake pan and bake for twelve – fifteen minutes. Remove from the oven (leave oven on), and arrange apples 4 in a row over surface of slice, leaving a 1/2-inch border around edge.

Lightly press apples into the cake and return to oven for 20 – 25 minutes or until edges are golden brown. Remove from oven and allow the cake to cool.
To make the glaze, place jam in a small pot over medium heat and stir until melted, about 1 minute. Remove from heat and use a pastry brush to lightly brush glaze over surface of apples.


Learn how to make a healthy and delicious oatmeal chocolate cake

Posted in Nutrition