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Hi <<First Name>>,
 
In this issue of our wellbeing newsletter prepared for you:
  • Why humble oats are now a recognized super grain
  • Lifestyle tips to reduce Alzheimer’s disease risk
  • An easy black-eyed bean salad recipe for Spring
  • Organic versus conventional foods with Dr Sue Radd
  • NutriChew supplement review
Oats: The Story of a Humble Super Grain

Some people think of oats and immediately experience flash backs of childhood trauma. Your mum plops down a bowl of sloppy bland porridge, to which you complain “Eeew, oats again….?”. But there are new and important reasons to change your mind about this undercover superhero. The origin story of oats may be a little dull. However, these inexpensive wholegrains do have ‘superpowers’, says our dietitian Courtney Thornton. Read on to learn why you should join the oats fan club.

The many different masks of oats
Did you know oats come in many forms?

1.    Oat groats: The whole oat is harvested and “de-hulled” to remove the inedible husk and make oats safe to eat. These oats can take up to an hour to cook, but have a delicious nutty flavour.

2.    Steel cut oats (aka oat kibble or Irish oatmeal): oat groats are cut with a steel blade into bits. Cutting exposes more surface area meaning they soak up more water and cook faster (around 30 minutes).

3.    Muesli oats: oats rolled to greater thickness than other porridge-style rolled oats. The oats are often kilned to give more of a “nutty” taste and help prevent rancidity.

4.    Traditional or rolled oats: these are also kilned, steamed then rolled. Generally used for porridge or oatmeal, taking 2-5 mins to prepare.

5.    Quick oats: these are rolled oats which are simply rolled thinner and cut up to be more fine, to further speed up the cooking time. These ones usually take 90 seconds in the microwave.

Secret superpowers of oats
  •  A natural source of energy – oats provide energy in the form of low GI carbohydrates (unless finely ground), providing a fuel source for our brain and muscles to perform at their best.
  • They are a wholegrain – providing a great source of fibre naturally packaged with over 26 bioactive compounds.
  • Good source of viscous fibre (beta-glucan) – a type of fibre that helps with blood sugar control, lowers high cholesterol and helps reduce risk of heart disease.
  • Source of thiamine, iron, magnesium & phosphorous – vitamins and minerals important for our overall health.
  • Low in sodium – naturally low in sodium or salt, unlike many other ready to eat breakfast cereals. Perfect if you have problems with blood pressure or kidney function and need a low salt diet.
  • Contain unique antioxidants – including avenanthramides, which provide anti-inflammatory and anti-histamine properties and may reduce the risk of many chronic diseases.
How oats can save the day

BAM! Evidence from population studies suggests that a high intake of wholegrain foods, including oats, is linked with a reduced risk of coronary heart disease and diabetes!

WHACK! The European Food Safety Authority (EFSA) and US FDA recognise a cause and effect relationship between oat beta-glucan and reduction of blood sugar after a meal. That is, your blood sugar tends to rise less high after incorporating this superfood into a given meal!

POW! Beta-glucan in oats is not digested and forms a sort of gel in the intestines. This inhibits the absorption of cholesterol. It also binds up bile acids (the building blocks of cholesterol), reducing the cholesterol production coming from your liver!

BOOM! Studies have shown that 60 g of oats??? (approx. 3-4 g of beta-glucan) can lower LDL (bad) cholesterol by 5%!

Masters of disguise
Now you know how spectacular oats are, let’s talk about how to jazz them up so they are also very tasty.
  • Carrot cake porridge – oats + medium grated carrot + ½ mashed banana + 1 TBSP (tablespoon) chia/linseeds + ¾ cup milk of choice + 1 tsp (teaspoon) cinnamon + ½ tsp nutmeg + 1 TBSP raisins and squeeze of honey. Cook like porridge and enjoy!
  • Baked blueberry oats – place together oat flour, small mashed banana, 1 tsp linseeds, ½ tsp baking powder, few drops of vanilla extract and ¾ cup milk of choice. Mix well then fold in big handful of fresh or frozen blueberries. Pour into a greased baking dish. Push a teaspoon of peanut butter into the middle and cover with mixture. Bake for 30 mins and let cool before digging in with a spoon.
  • Creamy chocolate porridge - blend half of your rolled oats with 1-2 Medjool dates, adding a splash of milk as needed. Then mash a banana and add to a saucepan on medium heat with the blended oats + rest of unblended oats and 1 tsp of cacao powder and a cup of milk. Cook for 5-10 mins until creamy, add toppings of your choice and serve.
  • Oat cookies – see this yummy recipe from The Healthy Chef https://thehealthychef.com/blogs/recipes/healthy-vegan-chocolate-chip-cookies
  • Oat mug cakes – see “baked blueberry oats above” but cook in a mug and add various fruit/nut butters/nuts and other flavours you enjoy. For a quicker option, try cooking in the microwave.
  • Bliss balls – 2 TBSP rolled oats + ½ cup nuts (any you like) + 10-12 Medjool dates + 3 TBPS nut butter of your choice + extras e.g. cacao powder or dried fruit or choc chips or coconut etc. Blend in a food processor and roll into balls. Set and store in the fridge.
There are also many ways to incorporate oats into savoury dishes. Just ask Dr Sue Radd!  She has more delicious recipes using oats in her award winning cookbook ‘Food as Medicine’. Try her delicious Walnut Mushroom Meatballs!

Quote

“We are what we repeatedly do. Excellence, then, is not an act, but a habit."
-Will Durant

What’s Cooking – Cookshop Announcement               

 
Due to the COVID-19 government regulations we must postpone our upcoming “in person” cookshops to ensure the safety of our community.
All upcoming cookshops will be placed on hold until further notice. Those who have booked a place at these cookshops have been notified via email.
Please note we hope to bring back our inspiring and award-wining cookshops ASAP and our planned schedule can still be viewed on our webpage http://nwbc.com.au/cookshops/dates.html
We are not currently taking bookings until restrictions are lifted. In the meantime, we continue to bring you content via our website, social media and monthly E-Newsletters.
 

 

Food Matters – Preventing Alzheimer’s Disease with Dr Sue Radd

See at-a-glance lifestyle tips to reduce memory and thinking problems that can lead to Alzheimer’s disease.

https://nwbc.com.au/columns/Preventing%20Alzheimer's%20Disease.pdf

Recipe – Black-eyed Bean Salad with Lemon & Shallots               

There is nothing better than a fresh salad in Spring! This simple Greek-style salad is perfect for a picnic or light lunch - bruschetta-style - on top of crusty bread. Black-eye beans are quick and easy to prepare as they do not require soaking.

https://nwbc.com.au/resources/recipe_beansalad.htm

Food InFocus – Organic vs Conventional Foods              

Are organic foods worth the extra cost? Watch this short TV interview with Dr Sue Radd so you can make a more informed choice.

https://vimeo.com/48079433

 

Product Review – NutriChew


What is it?
A chewable gluten free multi-vitamin and multi-mineral tablet.

Where do you buy it?
Available online at http://www.nutrichew.com.au

How do you take it?
Like most mutli-vitamins, you can break it up or swallow rather than chew. Nutrichew has a tangy orange flavour. We noticed it can also leave a bit of an aftertaste.

Nutritionals – what makes it different from other multi-vitamins?
Nutrichew is manufactured in Australia and is a gluten free option for people with coeliac disease or gluten allergies. It contains 26 active ingredients which help support your dietary requirements. It also now has added vitamin K2 (menaquinone 7) which has been shown to be highly effective in increasing osteocalcin – a hormone released by the bone building cells, called osteoblasts.

Our Rating
5 out of 5 stars.

 
 
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