High Fibre butyrate-producing Oat Recipes
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Meeting your daily fibre intake doesn’t mean you must chew tasteless saw-dust bars. Oat recipes are an ideal part of a healthy diet, helping you meet your fibre needs without sacrificing the joy of tasty food. These quick recipes are perfect snacks to enjoy any time of the day.
Benefits of consuming oats
Consuming oats comes with a load of benefits.
Oatmeal is an energy-dense cereal with a low glycaemic index, which means that it is slowly absorbed and has no sugar spike. It’s suitable for everyone but is best for the active and sporty type that seeks to maintain energy levels throughout the day.
Oats have a perfect mix of soluble and insoluble butyrate-producing fibre, helping maintain top intestinal flora and daily regularity. Oats are recognised to improve the ratio of good to bad cholesterol, reducing the risk of cardiovascular diseases.
Oats are relatively high in protein, with almost 13 grams per 100 g; Oats usually come fortified with iron and Vitamin B12, helping with red blood formation and preventing anaemia.
Oats are perfect to maintain a functioning microbiome
Oats can help you maintain a healthy balance of good bacteria in the gut. However, if your microbiota is off-balance, consuming high amounts of oats can backfire, as your microbiota will likely produce too much gas, leading to bloating and indigestion. If this is your case, start with small amounts and slowly increase intake as your body adapts.
Check out our three super easy-to-make and nutritious recipes to control your heart and tummy.
Three healthy and tasty oat recipes
1) Oatmeal biscuits
Ingredients to make the base dough:
- 200 g rolled oat
- 2 eggs
- 50 g whole-wheat flour, spelt flour, or gluten-free flour
- 50 g brown sugar
- ¾ cup butter, softened
- 1/2 tsp vanilla extract
- 1 tbsp baking powder
Toppings to add that extra flavour: * Mix one or two – don’t overdo it!
- Chocolate chips<
- Dried plums
- Preheat the oven to 350 degrees F (175 degrees C).
- Beat in eggs and butter until well combined; stir in vanilla extract and add sugar.
- Combine flour, baking soda, and salt in a separate bowl; stir into the creamed mixture until just blended.
- Add your selected toppings.
- Slightly oil your hands, roll the dough into walnut-sized balls, and place 2 inches apart on cookie sheets. Flatten each cookie with a large fork dipped in sugar.
- Bake in the preheated oven for 20 minutes or until cookies are light brown. Allow cookies to cool on a baking sheet for 5 minutes before transferring them to a wire rack to cool completely.
2) Blueberry-Cinnamon Overnight Oats with Greek Yogurt.
- ¾ cup rolled oats
- ½ cup blueberries
- ½ cup plain Greek yoghurt
- ½ cup soy milk
- ½ teaspoon ground cinnamon, or to taste
- Two teaspoons of sugar
- A pinch of salt
Directions: Combine rolled oats, blueberries, Greek yoghurt, soy milk, cinnamon, and sugar in a lidded jar. Makes sure the oats have enough milk to soften. Cover, shake to mix and refrigerate for 10 hours to overnight.
3) Apple oatmeal
Quick and easy breakfast, packed with deliciousness to prepare in under 10 minutes.
- 1 cup chopped fresh apple (with skin for extra soluble fibre!)
- 1 cup quick-cooking oats
- Two tablespoons butter
- Two tablespoons of brown sugar
- 1 cup of milk
- 1 cup apple cider
- One teaspoon of ground cinnamon
1.- Melt the butter in a saucepan. Add brown sugar and the apples. Cook for 5 minutes and occasionally stir over medium heat.
2.- Stir in apple cider, milk, cinnamon, oats, and salt. Cook for 3-5 minutes, frequently stirring, until oatmeal is creamy and thickened and apples get a little crunch (too much time and cook to mush).
We trust you liked our recipes. Don’t forget to comment and let us know how your gut did with these treats!
Nothing complements fibre-rich food better than supplemental butyrate. So, don’t forget to head to our store and order your bottle now!