Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan.
They are also a good source of high quality protein, with a good balance of essential amino acids
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (3Trusted Source):
– Manganese: 63.91% of the daily value (DV)
– Phosphorus: 13.3% of the DV
– Magnesium: 13.3% of the DV
– Copper: 17.6% of the DV
– Iron: 9.4% of the DV
– Zinc: 13.4% of the DV
– Folate: 3.24% of the DV
– Vitamin B1 (thiamin): 15.5% of the DV
– Vitamin B5 (pantothenic acid): 9.07% of the DV
– smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup.
This same serving has only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
-2 cups gf oat flour (I make mine in the blender using Bobsredmill organic gluten free rolled oats)
-1 cup greek yoghurt + 1/2 cup milk or water OR 1.5 cups buttermilk (you can replace this entirely with water and make it dairy free)
-1/4 cup washed partially cooked veggies (diced carrots, peas, corn and cut green beans)
-1/2 tsp coriander powder
-1/2 tsp cumin powder
-1/4 tsp turmeric powder
-1 tsp chilli powder
-1 tsp salt or according to taste
-1-2 tbsp hemp seed hearts (for additional protein)
Mix is all well. Warm a skillet or pan, lightly spray with avocado oil spray. Ladle in 1-2 serving spoon of the batter. Cover and let cook for 5 min on low flame or until the top dries off and small holes appear. Flip and let It cook uncovered for 5 more minutes. Serve hot with garlic chutney, or yoghurt or unsalted butter. My favorite unsalted butter is kerrygold and if vegan then I prefer Miyoko’s
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