I’m all about oats today, which means I won’t have time to talk about my eccentric dogs. But as a picture paints a thousand words here is:
And Java yesterday. Luc asked me if I’d stuck her on a pole and used it to sweep the chimney. I particularly like the facial war paint. (By the way, I am aware that this is a case of the kettle calling the pot black; almost every time I see a photo of myself I immediately think of One Flew over the Cuckoo’s Nest).
Oats (Avena sativa) contain beta glucan, a complex sugar that forms a gelatinous texture in the digestive tract and has an enormously beneficial influence on the immune system. Beta glucan boosts defenses against bacteria, viruses, fungi and parasites.
Findings published in the BMJ showed that oat fibre reduced the risk of developing colorectal cancer. Not only do oats have anti-inflammatory properties, good gut bacteria may be increased by eating the non-digestible oligosaccharides they contain.
Oats help maintain a healthy weight. According to a collection of scientific reviews, they play an important role in improving satiety, diet quality, and digestive, cardiovascular and general metabolic health.
Oats may help regulate blood sugar levels and improve insulin sensitivity, especially in people who are overweight or have type 2 diabetes. Beta glucans reduce the absorption of sugar and as a result lower levels of blood glucose.
A Finnish study found that babies introduced early to oats were less likely to develop persistent asthma. And soaked oats applied as a poultice or added to the bath also provide a very soothing treatment for eczema.
Oats are often used for their relaxing, restorative qualities, probably due to their high levels of B vitamins. In fact, oat extract has been used for centuries by healers in India to treat opium addiction. Studies have shown that it can also reduce nicotine cravings.
Last but not least, oats are a rich source of minerals, vitamins and antioxidants. This includes the B vitamins, iron, magnesium, phosphorus, potassium, zinc, copper and manganese. It is best to soak oats for at least two hours before eating as this improves digestibility. Soaking also reduces phytic acid, allowing for better absorption of the nutrients.
Here is a recipe for my staple breakfast of bircher muesli which eases the pain of getting up early.
Ingredients (serves 2)
4 tablespoons rolled oats
1 tablespoon sultanas
50ml oat milk (or any milk)
75g natural yoghurt
2 tablespoons’ honey
1 teaspoon lemon juice
1 apple, washed and grated
2 tablespoons chopped nuts (I use walnuts and almonds)
150g red berries (strawberries, raspberries, blueberries, blackcurrants)
Soak the oats and sultanas in the milk for at least two hours or even overnight. Stir in the yoghurt, honey and lemon juice. Then add the grated apple, chopped nuts and berries.