Oats, Not Just For Breakfast!

For thousands of years oats were mainly grown as animal fodder and it was only in certain countries in Western Europe, like Scotland and Ireland, that it was looked on as a valuable staple food. Today people are realizing what a healthy and energy-giving cereal it is and it's popularity is growing. Celebrities like Sean Connery, Ewan McGregor and Jerry Halliwell have often mentioned their lifelong love of oats and who has not heard of Muesli, a health food made up of oats and fruit, devised by Dr Bircher-Benner of Switzerland many years ago?

Oats contain a high content of complex carbohydrates, protein, saponins, alkaloids, silica, sterols and more soluble fiber than any other grain. Other contents include vitamins B1, B2, B5, D and E, folate, tryptophan, selenium, calcium, zinc, iron, manganese, and phosphorus.

In the body the soluble fiber becomes a gel which moves very slowly through the body making you feel fuller for longer. The fiber also acts like a sponge, soaking up "bad" cholesterol and carrying it out of the bloodstream but leaving the "good" cholesterol behind. It also helps to smooth out blood glucose levels. An excellent heart-healthy food which is also suitable for diabetics.

They are available in many forms, the less processed the better:
Hulled oats/groats which still contain the bran layer.
Steel cut/pinhead oats which is coarse oatmeal with the bran layer.
Rolled oats/oat flakes which are steamed, bran removed and rolled.
Quick cooking oats which are steamed even longer and rolled.
Oat bran which can be re-added to oats or baking and oat flour.

If buying from a bin and not in vacuum packed packaging smell the oats to make sure they are fresh. Buy small quantities at a time as oats have a fairly high fat content so can go rancid quickly. They will keep from six weeks to two months in an airtight container in a cool, dark place.

Notes: Oats have in some countries been contaminated by other cereals so can trigger a reaction in those with celiac disease and/or gluten intolerance. Oats from Finland and Sweden appear to be pure and in many cases be eaten by those with a gluten intolerance. Oats contain purines and should be avoided by those who suffer from gout.

Many people also like to take food supplements or essences containing the whole plant called oatstraw due to it's good levels of minerals, vitamins and phytonutrients. Dr Bach's Wild Oats flower remedy is recommended for times of uncertainty and Ayurvedic medicine prescribes oats to alleviate withdrawal pangs when giving up smoking, alcohol and other addictions. Also do not forget to use them as a simple face pack or face wash as they cleanse, heal and smooth the skin.

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Quick Steel-Cut Oats with Blueberry Topping
From Dr McDougalls June 2008 Newsletter
Soak overnight to cut the cooking time down to about 10 minutes. The blueberry topping can be made ahead of time and kept in the refrigerator.

1 cup steel-cut oats
2 ½ cups water
pinch of cinnamon or mace, if desired

Topping:
1 cup blueberries
1/8 cup agave nectar

Place the water in a saucepan and bring to a boil. Stir in the oats and cinnamon or mace, if using. Turn off heat, cover and let rest overnight. In the morning, mix well, add a bit more water or some non-dairy milk of your choice if too thick. Cover and simmer over low heat for about 10 minutes, stirring occasionally. Serve with a small amount of the blueberry topping over the cereal.
Topping:
Place the blueberries and agave nectar in a small saucepan. Cook over low heat until blueberries soften into a syrup, stirring occasionally. Remove from heat and let rest for 5 minutes, or cool and refrigerate until ready to use. Serve warm or chilled over the oats. Servings: 2

"Fudgy" No Bake Chocolate Oatmeal Cookies
From Go Dairy Free
Try mixing the flavor up by substituting carob powder for the cocoa or almond butter for the peanut butter!

2/3 cup maple syrup
1/4 cup vegetable oil
5 tbsps unsweetened cocoa powder
1 tsp ground cinnamon
1/2 cup peanut butter
1 cup rolled oats
1 tsp vanilla extract

In a saucepan over medium heat combine the maple syrup, oil, cocoa and cinnamon. Boil for three minutes, stirring constantly. Remove from heat and stir in the peanut butter, rolled oats and vanilla until well blended. Drop by heaping spoonfuls onto waxed paper and chill to set, about 30 minutes.

Oatmeal Smoothie
From Mr Breakfast

1 cup apple juice
1 frozen banana
3 heaping tbsps uncooked oatmeal
3 tbsps of maple syrup
additional frozen fruit if desired (example 5 frozen strawberries)

Put everything in blender and blend until smooth. 1 serving.

Raw German Chocolate Brownies
From Kristen's Raw
Oh-My-Goodness, These Are Amazing!

Frosting:
3 cups raw walnuts, soaked and dehydrated
1 3/4 cups dried, unsweetened & shredded coconut
3/4 cup dark (or amber) Raw agave nectar
1 tbsp rRaw (virgin) coconut oil
1 tbsp vanilla extract
1 tbspn coconut extract
pinch Himalayan crystal salt

Take 1 cup of the walnuts and chop them. Set them in a large bowl. Add the coconut to the chopped nuts and toss briefly to mix. Take the remaining 2 cups of walnuts and grind them in a food processor, fitted with the "S" blade, until coarsely ground. Add the agave, coconut oil, vanilla and coconut extracts, and salt to the food processor and process until creamy. Transfer the mixture from the food processor to the large bowl with chopped nuts and coconut. Stir together by hand. Set aside while you make the brownies.

Brownies:
1/4 cup raw oats
2 1/4 cups raw pecans, soaked and dehydrated
2/3 cup raw chocolate powder
3 tbsps raw (virgin) coconut oil
dash Himalayan crystal salt
3/4 tsp vanilla extract
1 tbsp coconut extract
13 dates, pitted
1/4 cup raisins

Grind the oats to a powder with a coffee grinder or blender. Transfer them to your food processor, fitted with the "S" blade. Add the pecans and process until coarsely ground. Add the chocolate powder, coconut oil, salt, vanilla and coconut extracts. Process until well incorporated. Add the dates and raisins and process until the mixture begins to stick together when pressed between your fingers. Press into an 8x8 glass-baking dish. Top the brownies with the frosting. Yield 12 brownies.

Hannukah Vegan Latkes
From In a Vegetarian Kitchen with Nava Atlas
The grated potato is held together with something just as sticky as eggs (oatmeal!) and it works splendidly. I’ve also added a carrot for extra color.

2/3 cup quick-cooking oats (oatmeal)
6 large potatoes, peeled and finely grated
1 medium carrot, grated
1 medium onion, finely grated
l/2 cup matzo meal
salt and freshly ground pepper to taste
light vegetable oil for frying
applesauce

In a heatproof bowl, combine the oats with 1 1/3 cup boiling water. Stir and set aside while preparing the other ingredients. Combine the grated potato, carrot, and onion, and matzo meal in a mixing bowl. Stir in the oatmeal, then season with salt and pepper. Heat just enough oil to coat the bottom of a large, nonstick skillet or griddle. Drop enough potato batter to form 2 1/2- to 3-inch pancakes. Fry on both sides over medium-high heat until golden brown and crisp. Drain briefly on paper towels and place in a covered container to keep warm until serving. Serve warm with applesauce. Makes about 3 dozen.

Technorati: oats oat recipes oat cookies raw food

Happy Mother's Day

"Happy Mother's Day" means more
Than have a happy day.
Within those words lie lots of things
We never get to say.
It means I love you first of all,
Then thanks for all you do.
It means you mean a lot to me,
And that I honor you.

But most of all, I guess it means
That I am thinking of
Your happiness on this, your day,
With pleasure and with love .

Submitted by Kay Hunt at the HolidaySpot

Breakfast in bed is one of the ways to spoil Mum on Mother's Day. Need some ideas ? Well here are a few healthy and simple breakfast dishes.

Karen's Green Goddess Elixir
From the RawFoodCoach

Makes 1 litre / 4 cups
1 medium RIPE pineapple
2 apples
1/2 lemon including its peel
1/2 lime including its peel
1 bag of organic spinach (approx. 200g/7oz)
5 sticks celery
1 whole cucumber including peel

Simply juice the whole lot, pour into a jug, stir well. Pour, drink, pour, drink! Keep in the fridge any you can't drink, and enjoy it cool later. Keeps well owing to the lemon and lime.


Summer Fruit Compote
From Betsy's Bed & Breakfast, Vermont

1 pint / 2 cups strawberries, hulled and cut in half length-wise
1 cup blueberries
2 kiwi, peeled, cut in half length-wise and sliced
1 11oz / 300g can orange segments
1/4 cup maple syrup
2 tbsps light rum or orange juice

Chill before serving. Serves: 6


Combine these hot dishes with Vegan bacon, veggie sausages, mushrooms, tomatoes etc.

Grilled Eggplant
From Ashbury's Aubergines

1 firm, medium sized eggplant
4 tablespoon olive oil
basil, fresh or dried
salt and freshly ground black pepper

Peel and slice eggplant into pieces the thickness of sandwich bread. Place olive oil and spices in a shallow, large bowl. Place each piece of eggplant in and turn to coat both sides. Place slices on a grill, turning only once during grilling. Serves: 2


Crispy Baked French Fries
From the Vegetarian Times
Healthy homemade version is baked instead of fried.

2 medium baking potatoes, scrubbed, with or without peels.
2 tsp olive oil
salt and freshly ground black pepper, to taste

Preheat oven to 425F/200C. With sharp knife, cut potatoes lengthwise into 1/4" / 1/2cm thick slices, then cut slices into french fry–shaped pieces. Pour oil into medium bowl. Add potato sticks, and toss to coat. Spread on baking sheet. Bake 20 minutes, then turn potatoes and bake until crisp, about 30 minutes. While still warm, season with salt and pepper to taste, and serve. 4 Servings.


Tasty Tofu Sweet Omelette

2 cups of lowfat tofu
4 tbsps rice milk
4 tbsps wholewheat flour
1 tsp baking powder
4 tbsps of maple syrup
1 tsp of vanilla

Preheat the oven to 350oC. Put half of the tofu in a blender with the rice milk and blend thoroughly. Put the other half of the tofu in a small mixing bowl and mash. Add the flour, baking powder, maple syrup, vanilla, and the blended tofu. Mix well and then spread the mixture thinly in a baking dish and bake for forty minutes. Remove from the oven, carefully transfer the "omelette" onto a serving dish. Spread your favorite jam or preserve to taste on top and enjoy while hot. 4 Servings.

Technorati Tags: Mother's +Day vegan+breakfast vegan+recipes

Awesome Avocado Oil

Avocado oil has been loved for thousands of years worldwide not only for it's health and nutritional properties but also for it's use as a natural cosmetic.

Like all oils it is important that you use the cold pressed variety rather than the refined version as it preserves the minerals and vitamins and the wonderful avocado flavor. The cold pressed oil is green in color where as the refined oil is a more yellow color.

Rich in vitamin E and lecithin, avocado oil also contains vitamins A, D, B1 and B2, pantothenic acid, aminos and sterols. It is high in monuunsaturated fats (over 70%) and low in trans fatty acids, so reduces bad LDL cholesterol in the blood and lower the risk of coronary heart disease.
It also contains more potassium than bananas. The oil contains no sodium, sugar or cholesterol which adds to it's benefits.

As with all cold pressed oils it is best to store the bottle of oil in a dark cool place. It has a very high smoke point so can be used in stir frying, baking and roasting as well as uncooked in dressings, marinades and as a dipping oil. Great on pasta , baked potatoes and veggies. Do try it out as it is a wonderful alternative to extra virgin oil. Due to its viscosity far less is required to coat food than when using olive oil.

For info on the avocado fruit see my earlier posting Avocados are a Wonderful Fruit and for avocado oil's uses in hair and skin care visit my other blog Herbs 'n Oils.

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Baked Asparagus

From Hazyview Cold Pressed Avocado Oil

6 to 8 Asparagus per person

1/2 a lemon

1 bay leaf

1 cup of cold pressed avocado oil

Pre heat the oven to 350F (180C). Spread the asparagus evenly in a baking dish. Drop in a bay leaf. Place half a lemon, fleshy side up in the middle of the dish amongst the asparagus. Sprinkle with avocado oil, making sure the lemon and asparagus are coated. Place the dish in the middle of the oven for 10 to 12 minutes. Serve from the dish with one or two dessert spoons of the juices.

Spaghetti Squash and Avocado Salad

From School of Computer Avocado Recipe Collection

Prepare Avocado Oil Vinaigrette at least 24 hours before serving time.
3/4 cup avocado oil

1/4 cup white wine vinegar

2 to 3 cloves garlic, crushed

1 teaspoon each oregano, sweet basil, rosemary, dry mustard and vegan Worcestershire sauce

Salt and pepper to taste
Shake all ingredients together in tightly covered container.

1 medium spaghetti squash

6 mushrooms, sliced

1/2 each red and green bell pepper, julienned

1 can (4 ounces) sliced black olives, drained

2 avocados, seeded, peeled and sliced

Halve squash lengthwise, scoop out seeds. Place halves cut side down in large saucepan; add water to a depth of two inches; cover and bring to a boil. Reduce heat; simmer squash 20 mins. Drain off water; cool squash and shred into strands.Mix squash, mushrooms, peppers, olives and avocados in serving bowl.Pour Vinaigrette over, toss gently and serve.

Tiny Taties and Tomatoes Side Dish

From Olivado Extra Virgin Olive Oil

1 1/2 lbs (approx 750grams) new baby potatoes

Tomato and Avocado Oil Dressing:

½ cup avocado oil

1 tbsp vinegar

1 tbsp French mustard

8-10 sun dried tomatoes

Prepare dressing by mixing vinegar and mustard in a bowl, then slowly add avocado oil until mixture thickens. Add sun-dried tomatoes. Scrub skin from potatoes, place in salted boiling water and cook until tender. Dice potatoes, place in a warm bowl and drizzle with dressing. Serves 6 as a side dish.

Technorati: avocado+oil vegan vegan+recipes

Favorite Websites - Go Dairy Free

Go Dairy Free is a great site for vegans, for those who are lactose-intolerant and for anyone with high cholesterol levels wishing to cut down on dairy consumption.

It has tons of great info on how to cook, shop, and dine dairy free, while still promoting a healthy lifestyle. Features include product reviews, extensive grocery shopping lists, food label guides, recipes, and original health articles covering calcium, weight loss, and general milk concerns. There is also a discussion forum for any help you might require or to swop recipes and info.

Here is one of the great articles at Go Dairy Free

Potato Milk

Yes, potato milk is the new kid on the block! It is pretty much potato, water, and a bit of sweetener from what we can tell.

Taste: The verdict is still out. It doesn’t seem too far off from the “hearty” Soy Milk varieties.

Uses: I have tried it in smoothies, cereal, and general baking with positive results. Potatoes have long been used as “cream” for hearty soups, so it is expected that Potato Milk will be suitable for savory dishes as well. More kitchen “research” will help us to discover Potato Milk’s level of versatility.

To Purchase: Some may say that potato milk is still in the conceptual phase. Our Product List uncovered two off-shoots: Vance's DariFree Potato Milk Powder in both chocolate and original, and Tayo's Non-Dairy Beverage made up of a Potato-Soy blend in Original, Vanilla, and Chocolate varieties. DariFree is easiest to find online, while Tayo is just busting onto the scenes in the refrigerated section of major natural food retailers, and some major grocers. Since it is still in the newbie phase, you may want to try making your own with our recipe below.
Storage Tips:

Potato Milk will keep for 7 to 10 days; refrigerate after opening.
Making Your Own:

Since Potato Milk is so new on the scene, trying out your own at home is an excellent, and inexpensive, option.

Potato Milk Recipe

3 cups hot/warm Water
1 large Potato (equal to 1 cup diced)
Salt
1 teaspoon Vanilla Extract
¼ cup slice Almonds (for calcium)
2 Tablespoons of Honey or Maple Syrup to sweeten

Peel and boil potato in the 3 cups of water with a little salt. Reserve the cooking water, and add enough warm water to total 4 cups. Add the water, potato, vanilla, almond slices, and honey/syrup to a blender, and blend for approximately 5 minutes. Strain through a tea towel or cheesecloth.

If you enjoyed the article pop over to Go Dairy Free and rate it. There are tons of other dairy free recipes for you to try.

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"Some people are uncomfortable with the idea that humans belong to the same class of animals as cats and cows and raccoons. They're like the people who become successful and then don't want to be reminded of the old neighborhood." - Phil Donahue

"A dead cow or sheep lying in a pasture is recognized as carrion. The same sort of a carcass dressed and hung up in a butcher's stall passes as food". John H. Kellogg

Tags: dairy free no milk lactose intolerant vegan diet

The Healthy Potato

What would we do without potatoes ? They are the basis of most meals in the West. I know I could never survive without them. Now that we can get organic potatoes they are even more tastier than before.

Potatoes are more nutritious than most people realize. One medium to large potato (148g/5.3oz - 100 cals) contains 45% of our daily requirement of Vitamin C. They have fewer calories than a grapefruit, more potassium than a banana and more usable iron than any other vegetable. They are also high in fiber, especially when the skins are left on and contain vitamins B1 and B6, potassium, niacin, phosphorous, magnesium, zinc and folate.

They are an excellent source of low fat energy for our brain and body. Scientists recently found that they contain chemicals called kukoamines which lower blood pressure.

Always store your potatoes out of plastic bags, in a cool, dark, dry place, to avoid greening. Do not store them in the fridge. If they do turn green in certain areas cut the green area off before using.

Potatoes are so versatile as they can be steamed, boiled, roasted, baked and fried. If you are watching your calories it is better to steam. boil or bake them. Rather steam than boil them so they retain their nutrients and do not get drained away with the water.

Below are a couple of potato recipes to try:

Idaho Potato & Mushroom Hash
from the Idaho Potato site where you will find lots of info and recipes.

3 large potatoes
4 tbsp. Olive oil
1/2 lb. Mixed wild (or domestic) mushrooms , cleaned and chopped
2 Shallots, chopped
2 Cloves garlic, chopped
1 tsp. Thyme, chopped
Salt and pepper to taste

Bake potatoes at 400°F until tender. Let cool and scoop out jackets. Chop roughly.
Heat olive oil until smoking. Sauté mushrooms until cooked through.
Add potatoes and cook while stirring for 4-5 minutes until golden brown or crisp.
Add shallots and garlic and cook another two minutes.
Add herbs and season to taste.
Mound on plate as a side dish.


Spinach and Potato Curry
from Kate's (Vegan) Cookery Site

Recipe adapted from Sameen Rushdie's Indian Cookery. This works well with either fresh or frozen spinach. I have made it with kale as well; 10oz (275g) weighed without stalks.

Serves 3-4

1 1/2 lb (700g) potatoes
1lb (450g) fresh spinach (weighed without stalks) or frozen thawed
1 medium onion
1 tsp grated fresh ginger root
2 garlic cloves
1/2 tsp turmeric powder
2 tsp cumin seeds
1 tsp red chilli powder (or to taste, and depending on its heat!)
2 medium tomatoes

Scrub potatoes and boil them in their skins until almost, but not quite, done.
Leave to cool, then cut into small cubes.
Meanwhile, if using fresh spinach or kale, remove the coarse stalks then rinse and cook gently for 10 minutes, in just the water clinging to the leaves in a covered pan.
Cool and chop (reserve any remaining liquid). For frozen spinach, just defrost and chop.
Chop the onion finely, crush or finely chop the garlic and finely chop the tomatoes (keep them all separate). Measure the spices out into a little bowl.
Now brown the onion in a little vegetable stock or water until golden brown - about 10 minutes perhaps, topping up with hot water as necessary.
Let it stick slightly from time to time to get that fried smell. Alternatively, brown in a little sunflower oil.
Add the ginger and garlic to the pan and stir for a moment.
Add the spices, and a little more water if necessary.
Cook for a few minutes, then add the tomato. Cook gently 3-5 minutes.
Add the potatoes and spinach, mix well then cover and simmer gently until ready, stirring once or twice to prevent sticking.
It's done whenever the potatoes are cooked to your liking and the spices have permeated the vegetables.


And for those who might like to take a bash at making their own home brew I thought I would pop in this recipe :)

Potato Wine or Vodka Lite
from The Potato

Serving Size : 1 Gallon

3 pounds potatoes
4 pounds sugar
4 ounces of Chopped green or light colored raisins
2 lemons
2 oranges
1 tablespoon yeast (wine yeast works best)
1 teaspoon yeast nutrient (if unavailable use 2 more lemons)

Wash and scrub potatoes remove eyes and black spots. However, do not peel the potatoes. Grate potatoes into large pot and add 3 quarts of water. Bring to a boil and simmer for about 15 minutes. Remove any scum that may be floating on top as it contains impurities you do not want in your wine. Continue to simmer until scum ceases to come up. Place the raisins and sugar into a two gallon (or bigger) container that you can put a lid on. Strain the water onto the raisins. Juice the oranges and lemons. Add yeast nutrient and enough water to make the whole amount into one gallon. Let the juice (also called must) sit for about a week. Make sure it is loosely covered so that air gets out but not in. (The fermentation will ensure that the air pressure forces the air out of the container. Siphon the must into a one gallon container with an airlock. (A balloon with a big mouth can be used in place of the airlock.) Transfer the wine into another gallon jug after about ten days to get rid of the sediment that gathers at the bottom of the jug. Let the wine sit in the second jug for about 6 months. The wine may then be bottled. Wait another 6 months to drink.

Potato wine can be used in the same way you would use vodka, only it has considerably less alcohol content.

Tags: organic potatoes vegan diet healthy recipes vegan blog