Natremed

Avena sativa, or oats as they are commonly known, have so many delicious uses and the added health benefits of this wonderful cereal will soon have you consuming oats every day. Enjoy a hearty; steaming bowl of porridge. What a great incentive to get out of bed on a cold frosty morning!

Therapeutically oats play a role in reducing cholesterol, blood pressure, aid in weight loss and blood sugar metabolism. Oats, eaten regularly, as part of a healthy diet will be beneficial for conditions such as obesity, diabetes and constipation. Most research into the health benefits of oats has focused on the Beta-Glucans. This constituent makes up the soluble fiber of the oat and contributes significantly to the oats role in cholesterol metabolism and excretion. Nutritionally, oats are especially high in B vitamins, and are an excellent source of soluble fiber which is why, after a big bowl of porridge; you feel full for hours and have lots more energy throughout the day!

1. Porridge: place one cup of rolled oats in a saucepan. Cover with water and boil. Simmer until oats become a gooey, milky texture. Serve in a bowl with your choice of topping. Some ideas include chopped banana and honey, stewed apple and cinnamon or grated pear. You can add little soy or cows milk for a more creamy porridge. Serves one.

2. Oat facial scrub: Soak a handful of oats in warm water for 5 minutes. Rub wet oats into face. Rinse off and pat dry. A great exfolient.

3. Oat milk: Place one cup of oats in a liter of water. Leave for overnight. In the morning strain out the oats but keep the liquid. Drink throughout the day. Oat milk can help soothe the digestive system i.e after gastro.

4. Relaxing oat bath: Fill a chux or similar cloth with 1 handful of oats. Tie cloth over bath tap and run the water. This allows the water to run through the oats, filling the bath with creamy oat milk. When the bath is full add 2-5 drops of lavender essential oil. Hop in and enjoy! You can use the oat cloth as a face washer, squeezing the milky substance all over your skin. *This bath has a great therapeutic action for itchy skin conditions, as long as the water is not too hot. It also promotes a more relaxing sleep as oats are known to have a nutritive and restorative effect on the nervous system.

5. Apple crumble: Place stewed apple (or pear or berries or peach etc) in a baking dish. In a bowl mix 1 cup of oats with 1 tbs butter, 1 tbs brown sugar and 1 tsp of cinnamon. Spread oat mix over fruit. Bake until top is golden and crunchy.

6. Wheat free quiche: Mix 6 eggs, a little milk and 1 cup of oats in a bowl. Saute vegetables of choice (mushroom, bokchoy, zucchini, tomato, capsicum, leek, onion) for a few minutes. Place these in a baking dish. Pour egg/oat mix over vegetables. Slice tomato, cubbed fetta and olive. Decorate the top with these. Bake in oven for ½ hour, or until egg is cooked.

7. Muesli: Mix together rolled oats, crushed nuts/seeds (brazil, almond, walnut, pepita, linseed, sunflower seed), dried chopped figs, apricots and sultana. This is the basic mix for your muesli. You can serve it with stewed fruit, yoghurt, fresh fruit salad or honey and cinnamon.

8. ANZAC biscuits/muesli bar: 125g unsalted butter, 1 Tbs golden syrup, 1 cup coconut, 1 cup of sugar, 1 cup rolled oats, 2 tsp bicarb soda, 2 tbs boiling water Preheat oven to 180°C. Line 3 trays with baking paper. Mix dry ingredients. Melt butter and golden syrup, adding in bicarb soda and water. Stir this into the dry ingredients and mix well. Roll into small balls and place on a tray. Bake 10-15 mins (they will be golden in color). Cool before eating.

9. Poultry stuffing: Substitute flour for oats in your favorite stuffing recipe

10. Rissoles/meatloaf: Mix 1 kg of mince, 1 grated carrot & zucchini, 1 handful of oats, 1 egg, 2 spring onions and splash each of soy sauce, oyster sauce. 1 tsp of tumeric, pepper and grated ginger. Form into patties and cook on the BBQ. *You may need to add more oats so get the right consistency.

Caution/ contraindication: Gluten intolerance, celiac disease. Some celiacs, however, can tolerate pure, unrefined oats, without having a reaction.

By: Sophie Atkin