Oatmeal is a fabulously healthy flour for baking, in addition to the fact that it adds an appetizing flavor to your baked goods. Oatmeal has the same nutritional value as whole oats. In addition to other advantages that conventional wheat flour does not have. If you are looking for variety and health in your baked goods and other meals, oatmeal is an excellent option that you can also make yourself at home.
Benefits of oatmeal
Oatmeal is part of a great nutritional plan and it contains many health benefits. Food products that contain mixed oats improve the function of the immune system. Among the benefits of eating oatmeal are:
1. Reduces the risk of certain types of cancer
It contains insoluble fiber that has anticancer properties, reduces the toxicity of bile acids that are associated with health complications. In addition, they help the body fight certain types of cancer, such as colon cancer.
2. It is used to treat mild cases of diabetes
The soluble fiber in oats aids in the digestion process, which helps reduce constipation and acid reflux. It is also beneficial for patients with diabetes as the breakdown of starch is controlled, which helps to avoid spike in blood sugar levels after meals.
3. Cardiovascular health
According to recent studies, the consumption of oatmeal products reduces the risk of developing heart complications, or diseases such as arteriosclerosis. Oatmeal is also a great source of essential minerals like vitamin E, magnesium, and manganese. These nutrients not only maintain heart health, but also boost the immune system.
4. Relieves high cholesterol levels
The breakdown of soluble fiber in the digestive tract relieves blood pressure in patients with cardiovascular disease.
Oatmeal also provides protein and calcium for the development of strong bones, which reduces the risk of osteoporosis in old age. For this reason, incorporating oatmeal into your nutrition will build strong bones and improve dental health.
6. Oats are gluten-free
For those people trying to lose a few pounds, oatmeal is a good nutrition plan as it is gluten free. In addition, it contains dietary fiber that helps improve the function of the immune system.
note: Consuming too much oatmeal can cause hypersensitivity reactions, especially if you have health complications.
7. Useful information on oatmeal
• It has 120 calories per 1/3 cup of
• It does not contain gluten, so it must be mixed with another flour and / or a gluten substitute so that when it is taken to the oven it stays together.
• It tends to add a mild, sweet flavor to baked goods.
• It is a wonderful addition to whole wheat flour. (For recipes that call for 1/2-part whole wheat flour and 1/2-part white wheat, you can easily substitute oatmeal for white flour.)
• It is a good thickener to use in sauces.
How to make oatmeal at home
Oatmeal can be purchased online, or you can find it at nutrition stores or supermarkets in the health food department. However, if you want to make your own oatmeal, it is very simple. You don't need a special flour mill to make your own oatmeal, all you have to do is put the oats in a food processor or blender and start grinding. For example, for a cup of whole oats, you need:
• 1 cup of organic and gluten-free whole grain oats (healthier especially if you are celiac or have autoimmune diseases)
• Food processor or high rpm blender
1 Place the oatmeal in the bowl of the food processor.
2 Grind to a powdery consistency.
3 Depending on the speed and power of your food processor, this process should take 60 seconds or less.
4 Stop and shake to ensure that all the oats have been finely ground.
5 One cup of rolled oats will make about 1 cup of oatmeal.
6 Store the one you don't use in an airtight container.
Banana Muffins with Oatmeal Recipe
• 1 1/2 cup organic oatmeal
• 1/2 cup of organic plain yogurt
• 1/2 cup of organic milk (the one of your preference)
• 1/2 cup of brown sugar
• 1/3 cup sunflower oil
• large bananas, mashed
• 1 large organic egg lightly beaten
• 1 1/4 cup organic whole grain oats
• 1/2 teaspoon cinnamon
• 1/2 teaspoon of nutmeg
• 1/2 teaspoon salt
• teaspoons baking powder
• 1 teaspoon of baking soda
• Chocolate chips (optional)
1 In a bowl mix the rolled oats, yogurt and milk. Let it soak for 10 minutes.
2 Mix the oatmeal, salt, spices, baking powder, and baking soda in a bowl.
3 Add the brown sugar, banana puree, egg and oil to the mixture of the rolled oats (whole grain oats). Mix well.
4 Add the dry ingredients to the oatmeal mixture. Mix well.
5 Fill greased muffin tins. Place the chocolate chips on top and bake in the preheated oven for about 20 minutes.
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