News

Nutrition

Oats Nutritional value
Oats

Nutritional value

Oats are the most nutritious of all cereals - rich in protein-building amino acids, beneficial fat and soluble fibre, with an array of minerals including calcium, potassium, magnesium, zinc and iron. Their B vitamins includes niacin, thiamin, riboflavin and, especially, biotin, and there is also some folic acid and vitamin E.

Energy is absorbed slowly from oats, helping to maintain stable blood sugar levels, so oats are useful in diabetic diets. They may also help prevent heart disease and cancer. Eat oats regularly, even daily, in the following forms, although steaming causes some loss of B vitamins.

* Pinhead oatmeal: chopped kernels, coarse or fine

* Rolled oats: pinhead oatmeal, steamed and rolled

* Jumbo oats: whole groats, steamed and rolled.

Using oats

Porridge can be delicious. Pinhead oatmeal, soaked overnight, tastes delicious, but organic rolled oats are also excellent. With plenty of milk and fruit it is even more nutritious.

* Powerhouse porridge: make it with milk and add a little honey, a tiny pinch of salt, lots of very thin banana slices and sultanas. Stir continuously over a low heat, adding more milk as needed. Finally, stir in a large can of unsweetened evaporated milk for creaminess and extra calcium.

* Nursery muesli: mix rolled oats with wheat or barley flakes, chopped dried (unsulphured) apricots and raisins, chopped banana, grated apple and halved red grapes. Serve with plain yoghurt and milk. Use seasonal fruits, such as strawberries and nectarines in summer.

Both these breakfast dishes are far superior to commercially made 'children's' cereals. In addition, unsugared oat biscuits make healthy snacks, fine oatmeal can replace flour in some recipes and oat bran can be used to thicken stews.

There are many more ideas in Mary Whiting's Dump the Junk! (Moonscape, Pounds 7.99)