Even pizza can be healthy: three surprising recipes with oats

Admittedly, “slime” and “porridge” do not necessarily describe what is meant by delicious food. But the English and Scots obviously know what is good.

A breakfast without porridge ? Hard to imagine for them. Rightly so.

“Oats are just perfect – regional, healthy and delicious,” says Caroline Nichols, passionate hobby cook and book author (“ Oats. Simply good . “)

That is why the founder of the porridge company “3Bears” is now thinking outside the box when it comes to breakfast cereal: “I want to establish oats as an ingredient in gourmet cuisine,” she says.

That’s where it all comes together good that it also contains a lot of fiber , vitamins and minerals and keeps you full for a long time. Caroline Nichols has put together 50 recipes for all times of the day that are quick to prepare. “And, above all, they taste really good. So really taste it! ”

These include parmesan scones and waffles as well as hummus, pizza, risotto or lasagna. And because oats bind well, you can also make meatballs or rösti with them – without any eggs or lard.

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Golden brown oat and zucchini hash browns perfect for lunch

Nichols recommends one for their oat and zucchini hash browns finely grated zucchini, half a finely chopped onion, 40 g oat flour, 20 g crispy oat flakes and 50 ml oat cream, half a teaspoon sweet paprika powder and a common teaspoon full of salt and pepper.

Mix the whole thing until it is homogeneous and let it steep for at least 20 minutes. Then fry in a pan with two to three tablespoons of oil over medium heat for three to four minutes on each side until golden brown.

“These rösti are a real eye-catcher,” says the oat friend. And with a cauliflower salad “simply the perfect lunch”. Caroline Nichols even makes oat drinks and cream herself. All you need is wholegrain oat flakes, water, salt and vegetable oil.

Beta-glucan turns oatmeal into a superfood

For nutritionists and diabetologist Winfried Keuthage helps oats to lower cholesterol levels and to get the blood sugar level under control in a gentle way.

The special ingredient of oats is beta-glucan: “That closes the good old oatmeal THE superfood par excellence. ”

People with type 2 diabetes mellitus, high blood pressure, fatty liver or gastrointestinal complaints particularly benefit from special oat days. Nevertheless, healthy people should not do without the high-fiber grain.

“Everyone should consume oats every day”, is convinced Keuthage, board member of the Federal Association of German Nutritionists (BDEM).

75 grams of oatmeal daily. So that you can also find a taste in it, he has tried a lot and 75 recipes for his book “ The oat cure for a healthy metabolism ” developed.

Oat pizza as a healthy “fast food”

“I’m particularly proud of the oat pizza,” he admits . 300 g of oat flour, 100 g of oat bran, 2 teaspoons of baking powder, 2 teaspoons of psyllium husks and salt are mixed together and 400 ml of water are gradually added.

Then let the dough swell for ten minutes, knead well, Roll out into the desired shape and bake without topping for 10 to 15 minutes at 200 degrees. Only when the dough is lightly browned, top it and bake for another 20 minutes.

“You can top the pizza with a delicious tomato sauce and fresh vegetables and bake it with a bit of cheese,” advises the expert. Or simply brush with a little quark.

Creamy dream: oat soup with salmon strips

As with Caroline Nichols, most of his recipes are vegetarian or vegan but there are exceptions. For example the salmon and potato soup. To do this, dice an onion, cut a stick of leek into rings and sauté in oil.

Then add a diced clove of garlic and deglaze with broth. Now cut two small potatoes and three carrots into pieces, add to the broth and cook for about 20 minutes.

Then add 80 g of oat flakes, let them steep briefly and then puree until a creamy consistency is obtained.

Season the soup with salt, pepper, nutmeg and oat drink or oat cream. Add more stock depending on the consistency you want. Now only cut 300 g of salmon fillet into small strips and cook in the soup for about 5 minutes.

Author

German Press Agency (dpa)

Sources

Caroline Nichols: “Oats. Simply good.”, Edition Michael Fischer, 128 pages, ISBN-13: 978-3745906646.

Winfried Keuthage: “The oat cure for a healthy metabolism”, Trias, 144 pages, ISBN-13: 978-3-432-11429-3.

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