AYGMyJune2015

Soup

Get a creamy texture without the dairy in

puréed soups like butternut pumpkin or

potato and leek by adding ½ cup regular

rolled oats with your liquid. Cook 10-

minutes and then blend. For a chunky soup,

such as chicken and vegetable, throw in ½

cup steel-cut oats in place of barley or rice.

Risotto

Replace rice with steel-cut oats for a

nourishing dinner. As with a typical risotto

recipe, gradually add liquid to oats over

heat, until just cooked but not mushy.

Flavour with plenty of fresh herbs, sun-

dried tomatoes or mushrooms, or a dash

of nutritional yeast to balance out oats’

natural sweetness.

Pizza topping

Chewy steel-cut oats make delicious

meat-free “sausage” crumbles. Cook

½ cup steel-cut oats in 1 cup water, covered,

for 10 minutes. Uncover and cook off

remaining liquid for around 5 minutes.

Mix in Italian seasonings and garlic powder,

press onto a baking tray and bake at

175ºC for 10 minutes. Cool and crumble.

Late-night snack

Make a sugar-free muesli snack to enjoy

solo or with yoghurt. Mix 1 cup rolled oats

with cup each shredded coconut, minced

cashews and golden raisins, 2 tbsp ground

flaxseeds, 2 tsp curry spice mix, a pinch of

salt, and 3 tbsp vegetable oil. Spread

mixture on a baking tray and bake at 175ºC

until lightly browned, about 20 minutes.

20

may/june 2015

yogajournal.com.au

FOOD NEWS

om

PHOTO: ZAKALINKA/SHUTTERSTOCK.COM

Beyond

breakfast

Oats are fast

becoming the

healthy cook’s

anytime ingredient.

With evidence of oats’ health benefits growing, it’s good news that the grain is

showing up more and more in savoury dinner dishes and snacks. Researchers have

confirmed that eating unsweetened oats can improve glycaemic control and reduce

insulin sensitivity – making them helpful in preventing and managing diabetes –

and that they can lower total cholesterol. And eating oats in the evening may

be particularly helpful for controlling next-day hunger: a study conducted at

Hebrew University in Israel suggests eating carbs at night may lead to healthy

daytime levels of the hormones that regulate appetite and feelings of fullness –

so a helping of oats at dinner may mean you’re not aching for a snack

during tomorrow’s Sun Salutation. For creative recipe ideas that break

the morning-oatmeal mould, try these tips from food blogger Kathy

Hester, adapted from her new book, OATrageous Oatmeals.

yj43_17-26_Om.indd 20 31/03/2015 8:39 am