Oatmeal is a very popular breakfast.
It’s because oatmeal is a quick, easy food and oats have a lot of health benefits due to the various nutrients.
Oats are known as one of the healthiest and most nutritious grains on earth.
They are a gluten-free whole grain. A good source of carbs and fiber, providing important vitamins, minerals and antioxidants.
A lot of studies show that oats have many health benefits.
1. Reduce the risk of heart disease
Oats contain high levels of antioxidants including avenanthramides. This can lower blood pressure and helps dilate blood vessels, that leads to better blood flow.
Avenanthramides also have anti-inflammatory and anti-itching effect to reduce skin irritation.
2. Lower blood sugar level and reduces cholesterol
Oats are high in soluble fiber called beta-glucan which helps improve insulin response and possibly reduces blood sugar. Beta-glucan also reduces both total and LDL cholesterol (bad cholesterol) which helps lower the risk of having heart problems.
3. Promoting healthy gut
Beta-glucan forms a thick, gel-like solution in the gut and coats stomach and digestive tract. This coating feeds good bacteria in the gut which increase their growth rate and can contribute to a healthy gut.
4. Relieving constipation
Oats also contain insoluble fiber. This helps in regulating bowel movements and prevents constipation.
5. Weight loss
Oats are low calories but rich in fiber, so you feel full more quickly, decreasing the desire to eat.
By eating oats, you can control your portion size, yet well balanced nutrients can be absorbed, which helps you to maintain a healthy weight.
With these reasons, oats are really beneficial to your health.
But I just want to add that the benefits of oats are not only for humans, also for the environment!
Firstly, oats are a low-maintenance crop and require less water to grow compared to most other crops.
Secondly, oats prevent plant diseases and insects, which reduces the need for chemical pesticides. They have weed-suppression effect as well, so they can work as a natural herbicide. This means if oats are included in a crop rotation, oats can keep the diseases, insects and weeds at low levels and help prevent the chemical contamination of waters.
Thirdly, oats develop a dense earthly cover and protect soil from erosion.
Healthy soil can pull carbon from the atmosphere, making it possible to slow global warming.
Both for consumers and for the environment, introducing oats in your diet is a great idea, isn’t it?
But when you get bored eating oatmeal every day, I want you to try my oat crackers.
Depending on what ingredients you put in these crackers or what you pair up with, you can eat them for breakfast, lunch, snacks and dinner all week long.
These oat crackers can make your diet a little bit healthier, tastier and fun!
Oat Crackers : 15 pieces (1 piece 4x7cm)
Prep: 15 mins
Cook: 15-25 mins
Total: 30-40 mins
・50g rice flour or flour
・1/2 teaspoon kosher salt
・40ml olive oil
・1/2 teaspoon black pepper (For savory note)
・1 teaspoon coconut sugar (If you like a hint of sweetness)
1. Preheat the oven to 180℃.
＊If the dough looks dry, add more water little by little until all the ingredients is incorporated.
Roll until it is evenly spread into about 20x21cm, 3mm thickness.
＊If you struggle with spreading and shaping the dough, use the knife to create the straight lines.
6. Bake the crackers in the oven for 15 to 20 minutes until the edges are browned.
＊You can change the baking time depends on how crunchy you like.
＊The crackers will crisp further as they cool. Do not touch when they are hot.
NOTES & TIPS:
– You can store the crackers in 4evaeco air tight food container to keep longer.
– If you top the fresh fruit on the crackers, you can add the natural sweetness from the fruit and even little ones can enjoy them without adding additional sugar.
– The crackers with black pepper are good match with cheese, avocado dip, smoked salmon etc.
Experiment your crackers with various toppings and ingredients(dried fruit, nuts, herbs) and enjoy them with your family!
Hope you like and enjoy this recipe!