Oats are a staple ingredient in our many households. I love to make porridge as it is tasty and I know it is great for the kids. It really keeps you full for the morning. I also like fruit sauce on top of my porridge and I have a tasty Pouched strawberry and rhubarb sauce for you to try.
Health benefits of oats for your porridge
Oats, known scientifically as Avena sativa, are a hardy cereal grain. Oats gain part of their distinctive flavour from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.
A 1/2 cup of standard oats (or 1/4 cup whole grain rolled oats) provides 600kJ of low- to medium-glycaemic index (GI) nourishment with around 25g of carbohydrate, 5-6g of protein, 4g of fibre, 3g of iron and small but useful amounts of many other vitamins and minerals.
Oats contain beta-glucan, a soluble fibre. Soluble fibres appear to help lower total cholesterol levels. These soluble fibres act like a sponge in the small intestine, binding cholesterol-rich bile acids so that they can’t be reabsorbed and instead pass through the intestine as waste.
Additionally, unique antioxidants found in oats, avenanthramides, have been found to be anti-inflammatory and may play a role in protecting blood vessels from the harmful affects of LDL-cholesterol.
Below is a yummy strawberry and rhubarb sauce which is ideal to top anything from oatmeal to ice cream.
Also don’t forget to check out our other Oat recipes here.
- 3 tablespoons diced rhubarb, soaked overnight
- 2-4 strawberries, hulled and sliced
- ¼ teaspoon lemon juice
- Sweetener, to taste
- Add your diced rhubarb and strawberries to a saucepan and cover them with just enough water to cover the fruit (If you did not pre-soak the rhubarb, leave out the strawberries and give the rhubarb a 5-minute head start).
- Place the saucepan over medium heat, and adjust it until it sits comfortably at a low simmer. It should not be a boil. Add the lemon juice. If you’re using it, added the sweetener next.
- Stir the mixture occasionally. This will take 10-15 minutes.
- Check the rhubarb. If it’s tender, you’ve successfully poached. Otherwise, give it another couple minutes.
- Use a straining spoon to scoop out the strawberries and rhubarb and set them aside in a small bowl.
- Leave the remaining liquid in the saucepan. Make sure the heat is still at a simmer. At this point, you will want to keep a constant eye on the soon-to-be sauce. Stir it every 30-60 seconds so nothing sticks to the bottom of the pan.
- When the liquid has reduced to about half its size (it should be a beautiful deep crimson color, but not a dark sticky goo), immediately take it off the burner.
- Add the poached strawberries and rhubarb on top of your dish and then pour the sauce over the top. Serve immediately on top of your porridge
Mummy to three small boys