The healthy superfood oats for your diet

Posted on sustenance

Thanks to its high concentration of ballast and nutrients, oats are one of the healthiest foods of all, are harvested in autumn and are available all year round.

“Avena sativa” is the scientific name of the hard cereal grain, which contains almost the entire recommended daily amount of trace elements such as manganese and molybdenum. The superfood is also very healthy and rich in phosphorus, magnesium, copper and vitamin B1 — oats are therefore an important part of our diet.

A bowl of freshly cooked oats is one of the most common breakfast recipes and provides healthy energy for the whole day. It has been found that the superfood lowers cholesterol levels and also prevents heart and cardiovascular diseases.

The intake of whole grains is also linked to improved immune defenses against infections and to a faster healing process. Oats are known to reduce the risk of cancer, atherosclerosis and type 2 diabetes and help stabilize blood sugar levels. Because of these healthy properties, the food, together with many types of vegetables and fruits and their health-promoting ingredients, is one of the world's best superfoods for our diet.

The popular breakfast recipe with oatmeal is well known, which is why we have selected a special and delicious alternative for you, which will soon be one of your favorites. This version of an apple pie from Stacey from Goodnessis.com was inspired by Amy Chaplin's “Home with the Whole Food Family.” Bon Appetit!

apple almond oat cake

ingredients:

• 1 tbsp. coconut oil
• 4 small red apples, cored and cut in half (leave skin on)
• 4 tsp vanilla extract, divided
• 2/3 cup plus 1 tablespoon of maple syrup (or liquid sweetness of choice), divided
• 1 ½ cups oats
• 1 cup shredded coconut
• 1 ½ cups of almond bran
• ½ cup of whole barley/ spelt flour
• 1+1/2 tsp aluminum-free baking powder
• ½ cup coconut oil
• 2 tablespoons unsweetened apricot or marmalade of your choice

Preheat the oven to 180 degrees and line a 20 x 20 cm square cake pan with baking paper (on the bottom of the baking pan and approx. 3 cm on the sides) and store it for later.

Heat coconut oil in a large skillet over medium heat. Add apples and sauté for 5 minutes or until partially golden brown. Stir in 1 tablespoon of maple syrup and 2 teaspoons of vanilla extract and cook for another 6-8 minutes. Turn off the heat if the apples start to brown. Apples should be cooked until soft, but not fall apart. If they are still too firm after that, reduce the heat, put the lid on and let them simmer for a few more minutes. Then remove from heat and store on the side.

Empty the oats into a food processor and grind them finely. Then place in a medium bowl and stir in the almond bran, flour, grated coconut and baking powder. In another bowl, mix 2/3 of the remaining maple syrup, vanilla extract, and oil. Mix everything with the dry ingredients and stir well. Gently fill the dough into the prepared cake pan and bake for 12-15 minutes. Remove from the oven (leave the oven turned on), and place the apple pieces on the surface of the dough — always 4 in a row and leave 1.5 cm between the edges. Then bake the cake for 20-25 minutes or until the ends of the apples are golden brown. Remove from the oven and let the cake cool down.

For the glaze, melt the marmalade in a small pot over medium heat and stir regularly, for about a minute. Then remove from the heat and use a baking brush to spread the glaze beautifully over the surface of the apple pieces.

Posted on sustenance