Oat flakes are healthy and revitalizing: what's inside!
Whether crunchy or tender: oat flakes are a real power and health food - or as they say these days: superfood! They contain important vitamins (the highest B1 and B6 supplier of all cereals), minerals with high levels of magnesium, phosphorus, iron and zinc, fiber and antioxidants. They also contain beta-glucan. As a grain, they also contain little fat and even a considerable amount of protein. Thanks to this excellent balance of nutrients, oatmeal is healthy because it helps to lower cholesterol levels and keep the digestive system on its toes.
And yes: oatmeal makes you slim! Although they weigh in at 370 kcal/100 g, oat flakes help you lose weight. The secret: they keep you full for a long time and, unlike bad carbohydrates such as sugar or white flour, keep insulin levels stable. This prevents hunger pangs. Oatmeal is therefore also recommended for people with type 2 diabetes as part of a dietary change. You don't need large quantities to get through the morning feeling full: The German Nutrition Society (DGE ) recommends about 30 g of oatmeal in muesli. So the calorie count for the oat flakes alone is put into perspective. It has even been proven that a hot breakfast such as porridge is slimming. The British have always loved a hot breakfast and eat it practically every day. Over the last few years, the blogger food movement has created a hype around porridge. The frequently asked question of how often you can actually eat oatmeal can therefore only be answered with daily. The important thing is that the daily calorie balance should always be right and you should also eat a varied diet. Oatmeal can therefore also be eaten at lunchtime to give you energy or as a small, warm porridge meal for dinner if you don't have a problem with carbohydrates in the evening. The warm porridge has a calming effect on the stomach and can have a positive effect on sleep.
Note: Oatmeal does not contain gluten, which is why it is often not labeled as such. The flakes are therefore also a good choice for people with a gluten intolerance!
Nutritional values of oat flakes per 100 g:
- Calories: 370 kcal
- Protein: 12 g
- Fat: 7 g
- Carbohydrates: 63 g
- Dietary fiber: 10 g
Are spelt flakes better than oat flakes?
The answer to this question is a clear no, because oat flakes and spelt flakes are very similar in terms of their valuable ingredients and nutrients. Both cereals are rich in high-quality, long-chain carbohydrates. Oat flakes have 59 grams, spelt flakes only around 5 grams more. Protein content is almost identical at 13 and 14 grams respectively - however, oat flakes have more fat (7 grams) than spelt flakes (approx. 2.7 grams). As both are unsaturated fatty acids, you are eating good fats in either case. On the other hand, oat flakes score points with around 10 grams of fiber compared to spelt with "only" around 8.4 grams - both flakes are therefore high in fiber, which is good for our digestion. There is also only a minimal difference between oat flakes and spelt flakes in terms of total calories, at 370 and 350 kcal/100 grams. Conclusion: both cereals are almost on a par and are perfect for a healthy diet!
Shelf life of rolled oats
A best-before date is indicated on the packaging, which is a guideline. In general, oatmeal is a food that lasts a long time, which is why it can usually be eaten for weeks after the best-before date. After opening the packet, you should transfer it to a sealable container to protect it from food moths. Oat flakes should be stored in a cool place, but not in the fridge. Oat flakes are inedible if you can detect mold or if they taste rancid - the fat they contain has spoiled. In both cases, the oat flakes should be thrown away. If you obviously cannot detect mould, you will be able to taste it. Tip: If the best-before date has expired and the packaging has been opened, always take a small sample before preparing a whole muesli.
Preparing rolled oats
Essentially, we differentiate between seeded and tender oat flakes and processed oat flakes, whereby the tender varieties are also considered whole grain foods. However, the cereals can not only be enjoyed in muesli, but can also be used for baking, as a breading or to thicken sauces.
Grainy oats have the most bite and are particularly suitable for baked goods such as muffins, cakes or cookies:
- Muesli bars
- Mueslis(soak the oats overnight for better digestibility)
- Crumbles (roasted)
Tender rolled oats are significantly smaller and finer than rolled oats and are suitable for
- Mueslis
- porridge
- Muesli bars
- pancakes
- Baked goods such as cakes, banana bread, muffins or cookies
- bread
- Crispy breadcrumbs
- Minced meat dishes - instead of breadcrumbs
- casseroles
- Oatmeal or milk soup
Processed oats are the most tender of the oatmeal family and are suitable for:
- Shakes, smoothies, dips, sauces or soups for thickening
- Vegetable breading (deep-fried)
- Meatballs and vegetable balls
- baby food
- Desserts
Cake with oat flakes
Grainy oat flakes are ideal for baking crumble cakes, as they provide more bite and a crunchy effect. They go perfectly with fruit cake or crumbles. And here is the basic recipe for crumble with rolled oats:
- 160 g flour
- 60 g rolled oats
- 150 g cold butter
- 100 g sugar
Preparation: Knead the flour, sugar and cold butter together with your hands - finally add the rolled oats and work them in. Spread the crumble over the dough.
Oat flakes can also be used in the cake base, for example for refrigerator cakes with a delicious quark filling. The base needs fat so that the mixture holds together and is not soaked by the filling. Here is a basic recipe for a delicious base with rolled oats:
- 200 g rolled oats
- 90 g brown sugar
- 55 g butter
- 1 large egg white
Preparation: Melt the butter and add to the other ingredients - mix everything together well. Pour the batter into the springform pan (24 cm), press down well and raise the sides. Bake at 180 degrees for approx. 15 minutes until the base is lightly browned. Remove and leave to cool completely. Then add the filling on top.
You can find even more delicious crumble cakes here
What you should bear in mind when preparing rolled oats
Whether you want to enjoy your flakes cold or warm, always add a small pinch of salt to give the meal a nutty flavor. If you want to prepare your porridge with warm milk, only add the oat flakes when the milk is already boiling to give the porridge a great creamy consistency. However, if you want the flakes to keep their shape, you can add them to the cold milk.
It is also better to use a deep plate rather than a small bowl or dish, as this allows the flakes to swell without spilling over the edge. Delicate flakes also need less time to swell up than hearty flakes.
Tip: Spices such as vanilla flavoring or cinnamon give oat flakes additional flavor.
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