Toasted Oats

Oats are a classic staple of most childhood mornings as a traditional breakfast food, but did you know that they are actually an incredibly healthy wholefood. Oats are among the healthiest foods you can eat, high in fibre, protein and a wealth of vitamins and minerals they really are hard to beat. What are the types of oats? Whole or jumbo oats, which are the least broken down, and therefore take longer to cook. Rolled oats, which have been roasted, steamed and flattened to remove the outer shell. Oatmeal, which has similarly been roasted, steamed and flattened, but is ideal for making porridge. Broadly speaking these oats all have similar nutritional contents, although roasting and steaming oats can very slightly reduce this. Due to their similarities, it is often best to pick oats based around what you will use them for (while also taking the health benefits into consideration). Do oats improve digestion? Oats are also packed full of insoluble and soluble fibre (both of which are very healthy) Insoluble fibre is great for aiding digestion, while soluble fibre helps to lower cholesterol and improve heart health. As well as the obvious digestive benefits, the high fibre content in oats has been shown to help establish healthy gut bacteria, and generally maintain a healthy gut microbiome. Why oats are the perfect breakfast? One of the reasons oats are primarily used as a breakfast food is because of their low glycemic index and slow releasing energy. The glycemic index refers to the speed at which carbohydrates raise glucose levels in the blood, the lower the score the slower the release of energy. The slow release of energy means that oats really can keep you powered from breakfast until lunch, without crashing in the late morning.Not only will oats keep your energy levels high, they will also make you feel fuller due to their beta glucan content. Beta glucan is a specific type of hard to find soluble fibre, which increases the water absorption in your body, this creates a feeling of fullness and helps to stop overeating, which when combined with the long lasting energy of oats makes them a really useful weight management tool. The incredible nutritional benefits of oats Oats also contain vitamins B1, B2 and inositol. Vitamin B1 (also known as thiamin) provides a boost to the nervous system, while also helping to facilitate the slow releasing energy mentioned above. Vitamin B2 (also known as riboflavin) is great for helping to maintain healthy skin and hair, while also helping to provide a strong nervous system. Inositol is unique, in that it is technically a sugar rather than a vitamin, but it helps the body to process insulin. Oats are a unique superfood, as they are not only a naturally gluten free and vegan source of protein, but they are also incredibly affordable. The amount of protein in oats is often understated in favour of its fibre contents, however dry oats actually contain around 26 grams of protein per cup! Why everyone should keep oats in their pantry? The overwhelming health benefits of oats combined with how simple they are to cook with, make them an ideal part of any balanced diet particularly for those who are struggling with their protein or fibre intake. As well as the obvious use of oats as a breakfast food, oats are also an incredibly useful ingredient for any aspiring baker adding texture, flavour and a litany of health benefits to pretty much any dish you can think of.

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking. Lentils Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight. As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes. Quinoa Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years. Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa is a great addition to pretty much any diet, but in particular it is an easy way for those on a low gluten or vegan diet to make sure they get enough protein. Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare, simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. Chickpeas Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can introduce into your diet. Originally from the Mediterranean and the Middle East, chickpeas are now a staple in cuisines all over the world, primarily for their versatility and significant nutritional content. Like most beans chickpeas are high in both fibre and protein, however uniquely they also contain vitamins A, B1, B2, B3, C, D and E as well as iron, zinc, potassium and calcium. Chickpeas have a wide range of uses, but they are especially important in making hummus and falafels, or as a meat substitute for those on a plant based diet. To prepare fresh chickpeas simply soak them overnight in water and then drain, rinse and boil for approximately 30 minutes. Pumpkin Seeds Pumpkin seeds are one of the healthiest seeds you can incorporate effortlessly into your diet. By eating them straight from the bag or sprinkling them straight into your cooking you can obtain a huge amount of nutrients and antioxidants from pumpkin seeds. Pumpkin seeds are high in fibre, which is great for boosting digestive health, but also rich in protein and vitamin E. As well as their high nutritional content pumpkin seeds contain a multitude of antioxidants to keep your body healthy. Pumpkin seeds also make for a perfect snack in between meals, as their fatty acids provide slow releasing energy to keep you feeling fuller for longer. Almonds Almonds are one of the most widely consumed nuts in the world, mainly due to their unique slightly sweet flavour and sheer number of uses, but they also have countless health benefits. Almonds have a very high concentration of fatty acids that are vital for promoting healthy skin and hair, as well as this almonds contain 2 nutrients crucial for brain health, Riboflavin and L Carnitine both of which can be very hard to obtain from other foods. Alongside their high fibre and protein content, the regular consumption of almonds has also been shown to help maintain a healthy cholesterol level. Organic Pitted Prunes Prunes are one of the best dried fruits in regard to their nutritional content, and if pitted are even easier to enjoy. Prunes are dried plums, and are best known for their benefits to digestive health, they have a subtle sweet taste and a slight chewy texture but their incredible nutritional content is often overlooked. Not only are prunes famously packed with fibre, they also have an abundance of vitamins and minerals including potassium, iron and vitamin K which is needed for blood clotting to help heal wounds. Golden Linseed/Flaxseed Flaxseed comes in two varieties, gold and brown and while they differ very little nutritionally golden flaxseed has a slightly more rich taste. Flaxseed is most commonly used in baking to bind ingredients as an egg alternative, it is also a superfood in its own right. High in wheat free fibre and protein, flaxseed is a great alternative for those trying to cut down on gluten. Flaxseed is also an amazing source of omega 3 fatty acids, including Alpha Linolenic Acid, which can otherwise be very hard to obtain for those on a vegetarian diet. Flaxseed can be sprinkled into both sweet and savoury dishes, or even mixed with water and enjoyed on their own. It is however important to note that as you increase your intake of flaxseed, you should also increase your water intake to around 8-10 cups per day. Oats Oats are naturally gluten free, high in fibre and protein, with an abundance of B vitamins and a slow releasing energy source, making them a truly one of a kind wholefood. The high amount of soluble and insoluble fibre in oats allows them to both lower cholesterol and aid digestion. Not only do oats contain vitamins B1 and 2, they also provide the hard to obtain beta-glucan which is amazing for heart health. Alongside the countless health benefits, oats also have a very low glycemic index and so their energy is released slowly throughout the day, which makes them very useful for managing appetite and assisting in weight loss. Oats are also very simple to prepare, simply add double the amount of water/cream to oats and cook for 8 minutes. These wholefoods are just some of the incredible ingredients you should be keeping in your pantry, and thousands more are waiting for you to discover. Whether you are using them to cook with or just as a healthy snack, it is never too late to make great long lasting changes to your diet and you’ll be feeling the difference in no time. All of these amazing nutritious foods have countless uses, perfect for aspiring chefs, bakers or those who just want to live a cleaner healthier life.

As we swoop into the summer holidays, we are having the odd days where the weather is HOT. In reading the weather forecast, people race around supermarkets looking for BBQ foods and ‘picky bits’ to suit the momentary whisk of heat and sun, all so we can have that happy moment, eating dinner in the garden! As lovely as having picky bits and a Pimm’s in the hot heat are, we need to remember to keep up with our healthy eating habits too. Whilst we enjoy the warmth, it is important to eat whole foods, to keep our bodies energised and hydrated. Eating lighter and fresher foods will benefit your digestion, keep you feeling great, and prevent you from experiencing that sluggish feeling from overeating. Water-packed Fruit and Veg Now we all know the benefits of eating fruit and vegetables, these wholefoods are packed with vitamins and minerals that work to help your body function. In a previous article, we spoke about how fruit and veg helps support your weight, muscles, energy, and especially your digestive system. However, when we incorporate the heat from a summer’s day into the mix, we are looking at very specific fruit and veg. With a rise in temperature, our body will naturally work to stay regulated, and cool us down when we are overheating. In attempting to do this, our body will sweat, releasing water and salts. It is our job to replenish the water and salts we have lost. Here are some great whole food examples that have a high percentage of water to keep you hydrated: Greens and Salads Greens are the superfoods of the whole food world, so you should definitely be including them in your summer meals! Greens can be eaten completely raw in salad based meals, making them perfect for heatwaves. No added heat from cooking! These ingredients (spinach, rocket, lettuce, watercress, kale, celery, cucumber, peas, courgette, swiss chard, bok-choy, leaks, coriander, broccoli, asparagus, artichoke, and green bell/chili peppers) contain phytochemicals or phytonutrients (linked to the natural colouring found in vegetables, fruit, and other foods) which contain beneficial resources for the body, that vitamins and minerals can’t necessarily produce. Phytochemicals have been linked to things like lowering body mass, lowering the risk of cardiovascular diseases, and lowering the future risk of some cancers. Darker greens are also particularly healthy as they are also incredibly hydrating. Whole Grains The great thing about using whole grains in the summer, is that you don’t have to use the oven to cook them- you can boil, microwave, or even simply defrost wholegrains. We want to get away from making ourselves even hotter when we’re experiencing a heatwave, and there are plenty of options with wholegrains. They are filling and satisfying to eat. Cereals, rice, sandwiches, whole grain pastas, bread salads, quinoa, and couscous are all great examples of either heatless, or minimally cooked meals. As well as being a versatile choice for breakfast, lunch, and dinner, whole grains are a super whole food. Full of fibre, nutrients, vitamins, and minerals, they support lots of different parts of your body. Most commonly known for regulating, and lowering cholesterol, whole grains also help lower insulin levels; which contribute to preventing weight issues, future risk of diabetes, and heart conditions. Protein Pasta Protein is an essential element for the diet. Protein helps retain, heal, and help grow muscles. An alternative to traditional pasta, ‘Protein Pasta’ is packed with protein-rich ingredients. For those who are living a plant-based diet, it is a great substitute to customary pasta, as it helps people get a higher amount of protein that they are missing from animal products. Protein Pasta is popular with people starting a Keto diet as it contains less carbohydrates and more fibre than traditional pasta. With this being said, it is a great option for hot days as you get less of a stodgy feeling after eating it as its more protein based than carb. Protein pasta can be great in a cold pasta salad, a refreshing but filling meal, perfect to eat at the end of a warm summer’s day. NOTE: Depending on what type of protein pasta you are going for, it might not be gluten free. Most ‘bean’ based protein or ‘legume pasta’ is gluten-free because it comes from a soy concentrate rather than wheat. However, most protein pastas double up on the protein and use wheat and extra ingredients. It is important to check all the ingredients before you go head first in trying the product. Here is a list of all the different protein options: Soy concentrate, green lentils, red lentils, chickpeas, lupin beans, black beans, fava beans, legumes, barilla protein, edamame, green pea, yellow pea, and egg pasta. Oats Another versatile ingredient for those hot days is oats. The complex carbohydrate can be eaten hot or cold, and can come in plenty of meal options; for breakfast, lunch, and dinner. As an ingredient on its own, it can be quite bland, but that is not a bad thing. If you pair oatmeal with a sweet or salty extract it can change the flavouring completely, making it something far more satisfying to eat. Porridge and overnight oats are a staple oaty meal, which can include pretty much any additive ingredient. For example- fresh/frozen fruit, yoghurt, flaxseeds, chia seeds, non-emulsifier spreads, honey, chocolate chips, chopped nuts, granola, and seasoning. As mentioned in a previous article, oats are filled with plenty of vitamins and minerals that help you with your daily wellbeing, and nutritional goals. Oats are an impressive natural antioxidant, helping towards lowering blood sugar, insulin and cholesterol levels. Oats are a typically dense ingredient. Therefore, providing you with that satiated, full feeling in your digestive system. The source of energy keeps you fuller for longer, which is great on the hot days where you might not have a big appetite throughout the day. NOTE: Oats naturally soothe sun damaged skin as it is full of anti-inflammatories. An oat-meal bath can help nourish sore sun burn and dry skin. Grilled Fish For those who are living a carnivore diet, ‘Fish’ (Salmon, Cod, Haddock, Mackerel, Sardines, and Tuna) is a brilliant source of protein. The low-fat meat is full of vitamins (Vitamins D and B2) and lots of minerals, (Iron, Potassium, Calcium Magnesium, And Iodine, Phosphorus) which help support your bones and teeth. The Potassium in fish is a great electrolyte source that helps your body deal with chemical reactions and balances your fluids. Fish, most commonly contains Omega 3 Fatty Acids, which benefits your brain, lungs, eyes, blood vessels, and immune system. It also provides calories that reflect energy to different parts of the body. Due to the low fat and high fibre in fish, it is easily digestible and feels light in the stomach after ingested. This is just another great example of a protein to eat on hot days as you get less of a stodgy feeling after eating. Plant Based Protein For the vegetarians and vegans, some alternative protein options are Beans, Legumes, Tofu, and Tempeh. Beans are rich in protein and fibre and are a tasty protein substitute. Beans are nutritious and incredibly fulfilling when eating them. When considering how these whole foods can be added to summer meals, some examples are: salads, wraps, burritos, rice bowls and pasta bowls. Tempeh is a great gut friendly protein. The Indonesian food derives from fermented soybeans, and contains high amounts of fibre, protein, and vitamin B12. The mushroom flavoured food has a health benefit of naturally lowering phytic acid, which is found in other vegetables. Phytic acid tends to block minerals from being absorbed into the body, so Tempeh is a great source to flip this negative effect back around. Tofu is a great soya whole food, that is rich in manganese and calcium. Tofu is a super ingredient for binding sauces to, and has been said to naturally have a nutty flavour. Tofu contains a heap of vitamins, minerals, and flavonoids that your body needs to function normally. If you are struggling to find any of these ingredients in your local supermarket, try out and buy whole foods online, or look at your local healthy food shops. Ice Cream Moving onto the best (tastiest) solution for warmer days, is desserts. Everyone knows that the best way to cool yourself down, when you have done lots of walking and sight-seeing on holiday… is eating ice cream. Ice cream in appropriate doses, can be beneficial towards your health. The dairy fat is a great way to prevent cardiovascular problems. Funnily enough, ice cream contains Vitamins A, C, D, and E, and it is high in Calcium and Protein. Ice cream is a great mood and energy booster, it gives you that satiated feeling, and sugar dose that you might need when you are hot and bothered. But for all of you dessert lovers out there, who don’t like ice cream, (I know, I didn’t realise there were such people!) or can’t eat dairy ice cream, there are other cold sweet treats to try. Dairy-free Ice Cream is slowly becoming more popular in shops, with substitute- milk options such as Soya, Almond, Oat, Cashew, and Coconut. For those who want to indulge in ice cream, but are afraid of the calorie intake, it might be worth investing in a dairy-free option, as these lighter milks tend to have less calories. Sorbet For a no-fat cold dessert, why not try sorbet? The fruit entwined dessert is rich in Vitamin C and carries far less calories than ice cream. Sorbet is perfect for those hot days because it contains lots of water. Adding this hydration to your diet will make you feel better and satiated at the same time. Sorbet is also a lighter option, and another dairy-free option compared to ice cream as it doesn’t contain any dairy or eggs. Yoghurt A final cold dessert option, that can shapeshift into a snack, or even a breakfast option, is Yoghurt. This whole food is another great, gut friendly option that will help balance the bacteria inside your gut, and support your digestive system in general. Yoghurt is packed with good bacteria that have a probiotic effect on the gut, boosting your immune system and helping those with lactose issues. This ingredient can be a lovely breakfast choice, snack, and dessert option, it has a slight sour flavour that can be easily covered by spreads, fruits, or granolas.