Thursday, 24 February 2011

Use your oats and keep cholesterol under control !

A new ruling by The European Food Safety Authority (EFSA) has confirmed that eating oats regularly can help to lower cholesterol. Oats are a natural source of a soluble fibre called beta-glucan that has been shown to actively reduce cholesterol, which may help reduce the risk of coronary heart disease.

There are many kinds of oats, from jumbo to oatmeal, and a wide range of oat products. So, as these delicious new recipes from All About Oats show, it is really quick and easy to enjoy oats in a variety of different ways as part of a healthy balanced diet, and all without breaking the bank.

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OATY SALMON & COD FISHCAKES

Prep time: 15 minutes
Cook time: 15 minutes
Serves 4

Per serving:
Calories: 501 kcals
Fibre: 6.1g
Saturated fat: 2.69g

800g sweet potato, peeled and cubed
2 x 140g skinless salmon fillets, cubed
360g cod fillet, cubed
4 tsp wholegrain mustard
100g oats
2 tbsp chopped parsley
4 tbsp rapeseed oil
Salad to serve

Total cost: £6.36

Cost per serving: £1.59

Cook the sweet potato in boiling water for 10 minutes or until tender, drain, mash, allow to cool slightly.

Meanwhile, place the fish in a shallow pan and just cover with water, poach for 5 minutes, until just cooked then drain and flake.

Mix the mash with the fish, mustard, oats, parsley and seasoning. Divide into 8 and mould into rounds.

Heat half the oil in a frying pan and fry 4 of the fishcakes for 3-4 minutes on each side until golden. Remove and keep warm. Repeat with the remaining fishcakes. Serve with salad.

Cook’s tip

Try adding some Cajun seasoning for a spicy variation. Potatoes work just as well as sweet potatoes and this is a great way to use up leftover mash.

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OAT & CHICKPEA DUMPLINGS WITH TOMATO SAUCE

Prep time: 15 minutes
Cook time: 5 minutes
Serves 4

Per serving:

Calories: 457 kcals
Fibre: 11.1g
Saturated fat: 1.22g

6 tbsp rapeseed oil
2 medium onions, finely chopped
2 tsp ground cumin
2 x 410g cans chickpeas, drained
1 x 20g pack coriander
100g oats
600ml passata with onion and garlic

Total cost: £2.74

Cost per serving: 69p

Heat 2 tbsp oil in a frying pan and fry the onions for 4-5 minutes until golden, add the cumin and cook for 1 minute. Place in a food processor with the chickpeas, coriander, 2 tbsp oil and seasoning and mix to a coarse purée.

Stir in the oats, divide into 16 and mould into balls.

Heat the remaining oil in the frying pan and fry the dumplings for 3 minutes, remove and keep warm. Add the passata to the pan with 200ml water and bring to the boil and simmer for 2 minutes. Pour the sauce over the
dumplings and serve.

Cook’s tip

These dumplings can be served cold with a soured cream and chive dip and salad as an alternative.

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SMOKED MACKEREL PÂTÉ & OATCAKES

Prep time: 5 minutes
Serves 4

Per serving: (not including oatcakes)

Calories: 314 kcals
Saturated fat: 5.53g

1 x 270g pack hot smoked mackerel
4 tbsp fat free natural yoghurt
1 small lemon
2 tbsp chopped chives
Oatcakes to serve

Total cost: (not including oatcakes) £3.02

Cost per serving: 76p

Remove the skin and any bones from the mackerel fillets and place in a food processor with the yoghurt. Add the lemon zest and 2 tbsp lemon juice.

Blend to a coarse paste. Season with black pepper and stir in the chives.

Spread over oatcakes and serve.

Cook’s tip

Try using mackerel with black pepper and a variety of oatcakes.

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WARM SWEET CHILLI CHICKEN SALAD TOPPED WITH TOASTED ONION OATMEAL

Prep time: 10 minutes
Cook time: 12 minutes
Serves 4

Per serving:

Calories: 522 kcals
Fibre: 6.8g
Saturated fat: 2.45g

6 tbsp cold pressed rapeseed oil
4 boneless chicken breasts, cut into thin slices
150g medium oatmeal
6 tbsp Thai sweet chilli sauce
2 medium onions, finely chopped
200g green beans, halved
2 x 80g bags pea tops
2 tbsp cider vinegar

Total cost: £11.02

Cost per serving: £2.76

Heat 2 tbsp oil in a large frying pan. Mix the chicken with 50g oatmeal and seasoning and fry for 5-6 minutes until crispy and cooked throughout.

Remove from the pan. Toss in the chilli sauce.

Add 2 tbsp oil to the pan and fry the onions for 3 minutes then add the remaining oatmeal and fry for a further 2 minutes.

Meanwhile, blanch the beans in boiling water for 2 minutes, drain and cool. Mix into the pea tops. Mix the remaining oil with the vinegar and toss into the salad.

Divide onto 4 plates and top with the chicken. Sprinkle over the onion mixture and serve.

Cook’s tip

Frozen peas can be used instead of the beans. Try using smoked haddock instead of chicken.

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http://www.allaboutoats.com/
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3 comments:

  1. I make fish cakes often but have never thought about adding oats, will certainly give it a go next time. Thanks

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  2. Let us know how you get on :-)

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  3. I am very much into my oats at the moment porridge every morning, never thought to add into recipes will certainly try these out @HannahBeadle

    ReplyDelete