GLUTEN FREE OATS AND SOFT CITRUS PARFAIT
YOUR HEALTH MATTERS
Oats are among the healthiest grains on earth. In fact, oats have been the number one breakfast food for many across the world, for about 130 years.
Most people love the taste of oats but to other’s demise they cannot enjoy oats due to gluten intolerance!
There is a special type of oats called the gluten-free oats and these can be safely consumed by people who have a gluten intolerance or celiac disease.
So, what does gluten free mean?
Gluten free means that food does not contain gluten. Gluten means “glue” in Latin and is a protein that’s mainly found in wheat, rye, and barley. It helps things like pizza dough and pasta keep their structure, and for most of us, eating it is no big deal. But that’s not the case for everyone.
Gluten affects people with celiac disease. Celiac disease is an autoimmune disorder in which gluten causes the body to attack the small intestine. This results in lots of bloating, abdominal pain, chronic diarrhoea, weight loss, and fatigue.
So, what are the benefits of Gluten-Free Oats?
- Gluten free oats are high in a soluble fiber called beta-glucan. Beta-glucan helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
- Gluten free oats aid in lowering the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
- Oatmeal helps you to lose weight by making you feel satiated. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
- Oatmeal has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema. If you want to have the best skin, its best to include oats in your diet.
- Oatmeal protects against diabetes. The soluble fibre in oats does not contribute to blood sugar spikes that can put you at risk for type 2 diabetes and heart disease. If you already have diabetes (either type 1 or type 2) soluble fibre can help keep your condition under control.
- Gluten free oats boost your immune system. One specific type of fibre found in oats is beta-glucan. This type of fibre helps your immune cells find and get to sites of infection quicker as it raises your immune system’s response.
- Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits. They are also nutritious as they are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
- 100 grams gluten free oats
- 250 ml water
- ¼ teaspoon salt
- 50 ml full cream
- 200 grams plain yoghurt
- 3 soft citruses
- 20 ml honey
- 3 strawberries
- Mint leaves
- 10 grams almonds
- 5 grams chia seeds
- On a stove, put the water and salt into a pot and bring to boil.
- Add the gluten free oats and stir occasionally for 10-15 minutes.
- Add some cream for more thickness and flavour.
- Remove the cooked oats from the stove and cool for 10 minutes.
- In a bowl layer the oats at the bottom followed by soft citrus, yoghurt, mint leaves, more oats and soft citrus.
- At the top of the parfait, glaze with honey and sprinkle some chia seeds.
- Decorate with strawberries and almonds.
At the end of the day, oats are among the healthiest foods you can eat. Enjoy!
Prep & cooking time: 30 min
All thanks to The Refillery SA for the amazing ingredients!