Up until just last year I was never a big fan of oats, I always imagined them tasting very dull and being very heavy on my stomach but with all the known health benefits of oats I began to look in to ways I could get them in to my diet and now I use them in so many of my recipes! I’ve always loved flapjacks but supermarket bought ones very often contain more calories than a chocolate bar and contain more butter and sugar than oats, so I created this recipe which I make regularly for myself and its perfect to offer round over tea.
We all know oats are good for us but what exactly can this super food do for our health?
- Good for Digestion – Fibre is necessary for regular bowel movements and can play a large part in helping people with IBS. Obviously you could get fibre from other foods but the good thing about oats is they contain two types of fibre, one being insoluble fibre. This helps to make stools heavier and speed up their passage along the gut which relieves constipation. Many people who suffer with constipation often steer away from high fibre food such as oats, as they think it will make the problem worse but it actually has the opposite effect. I myself do find that too many oats, for example a bowl of porridge, is too heavy on my stomach and leaves me feeling very heavy and bloated but by eating smaller more regular servings of high fibre food such as oats (try these flapjacks for example as they are perfect little bites!) can help IBS by regulating bowel movements.
- Lowers Cholesterol and Blood Pressure – The other type of fibre which oats contain is soluble fibre, which has been proven to lower blood pressure when consuming a daily serving of oats. High blood pressure can lead to many complications and problems with the heart and kidneys. Oats contain beta-glucan which helps towards lowering blood LDL cholesterol (the bad cholesterol in our body). You, like me may not currently suffer from any problems with cholesterol or blood pressure but by consuming more oats you can help to reduce your risk of these types of problems in the future.
- Aids Weight Loss and Maintaining a Healthy Weight – With the high soluble fibre content of oats, it means our bodies pass and digest the oats through the body at a slower pace. This leaves you feeling satisfied for longer and avoids the need to snack to keep your energy up. Oats are also much higher in protein than other breakfast cereal and this high intake of protein will leave you with more energy for working out and speed up your metabolism.
- Controlling Blood Sugar Levels - Oats are also good for stabilizing your blood sugar levels as with their high fibre content, the body passes the food slower meaning it doesn’t instantly create and release glucose and energy from the food all at once, instead it slowly produces and releases glucose giving you a more stable amount of energy for a longer time. With many breakfast choices I have had in the past I often had a rush of energy which not only doesn’t last long it also results in a crash effect where I then feel very tired. By eating oats regularly you can take more control of your blood sugar levels and avoid problems such hypo glycaemia and more developed problems such as diabetes.
- Calming Effects – Oats are rich in B vitamins such as thiamin and riboflavin which allow the body to produce energy, help to maintain a healthy nervous system and reduce stress. Oats also act as a natural anti-depressant and are often used to depression and anxiety with their calming properties.
I could go on and on about oats! I have found out so much myself through doing this research and have inspired myself to get even more oats in my diet! Below you’ll find a simple recipe for my Power Packed Flapjack, they are full of good ingredients making them great for breakfast, a snack after a workout or enjoying with friends at tea time. After reading all the natural benefits oats can give you they are a quick and tasty way to start getting more in to your diet today!
Recipe:
Makes approximately 20 bars
Ingredients:
- 300grams of rolled oats
- 80grams of agave nectar
- 2 tbsp. of honey
- 8 tbsp. of warm water
- 30grams of sunflower spread
- 30grams of smooth peanut butter
- One mashed up banana
- 100grams of dried fruit, berries or chocolate chips (I used a mix of chocolate raisins, sultanas and cranberries)
Method:
- Preheat the oven to 200c. Grease a baking tray (I used a 7×12 inch) with low cal spray. In a bowl mix the oats, agave nectar, honey and warm water until combined.
- Using a wooden spoon smooth in the sunflower spread, peanut butter and banana, this may take a few minutes and some effort as the mix can be quiet thick. Finally add the dried fruit and choc chip and mix through.
This mixture can be very thick to stir but for perfect results persist until well combined! Add a teaspoons of water to help blend if needed....
- Pour all the mix in to the baking tray and spread out evenly. Take a normal tablespoon and pat down until the mix is spread evenly and firm.
I used a silver desert spoon to pat down evenly for a smoother result.
- Place in the oven and cook for 10 to 15 minutes until slightly golden brown around the edge. Slice in to small squares and transfer to a plate to cool. To store, keep in an airtight container in a cool dry place. You can also enjoy these raw, just follow the first three steps and place in fridge for half an hour to harden up then store as you would the cooked flapjack!
Not only tasty but packed with energy and all the goodness from the oats!
