Recipes featuring Beta-glucan
Households can be hectic, so pre-preparing healthy nutritious options ahead of time is ideal. These simple recipes feature beta-glucan and will help you do that. They can be suitable for traditional breakfast or at any time that you break your fast, or any time.
The recipes below use whole organic oats or grain containing beta glucan.
Beta-glucan is a type of dietary fibre and pre-biotic food. It can be found in certain types of grains such as oats and barley, as well as some bacteria, fungi and algae.
Beta-glucan can:
keep you full for longer by slowing the rate that your stomach empties resulting in lower blood sugar levels, improved glycaemic control and supportive of healthy weight management
retard the absorption of cholesterol in the colon and can lower both total and LDL cholesterol levels (see previous blog with references to evidence)
modify colonic bacterial metabolism encouraging more healthy species populations and improving bacterial bio diversity
Beneficial bacteria in your gut microbiome feed on oat- beta glucan creating substances called short chain fatty acids that nourish your gut bacteria , improve biodiversity and have supporting health benefits including improved regularity.
Please note that these recipes are not suitable for patients with Gluten intolerance or following a Ketogenic plan.
Wet or Bircher Muesli
(serves 2+)
This is quick to prepare, creates enough for 2-4 adults, and can last in the fridge for days:
1 cup organic (glyphosphate free) whole oats, please avoid the quick oats
1 apple finely chopped
1/3 cup organic pecan nuts or walnuts
1 sprinkle of cinnamon
1/4 cup organic dried cranberries (optional but delicious)
Pepitas, 1 dessert spoon
Chia seeds or flax seeds, 1 teaspoon (optional)
4 dried apricots, finely chopped. Look for the sulphite free, they are brown and not a bright apricot colour but much healthier
Lemon zest, 1 dessert spoon finely chopped
2 tablespoons pot set greek yoghurt
Milk of choice
Combine all ingredients adding enough milk in last step to make it a very sloppy consistency. Cover with beeswax wrap (not plastic) and refrigerate overnight.
The oats will absorb a lot of moisture and if too dry you can add additional milk when serving. You could also top with your choice of berries.
and if flying solo :
Overnight oats in Glass
(serves 1)
Ingredients:
½ cup rolled oats, whole uncut and organic.
½ cup milk of your choice
2 tbsp chia seeds
1/2 teaspoon flax seeds (omega 3)
½ tsp vanilla extract
¼ cup diced apple or frozen
small lemon zest + berries to taste
Method:
Thoroughly mix all ingredients in a glass container.
Cover the container with a lid or beeswax wrap (avoiding plastic and BPA) and place in the refrigerator overnight.
Enjoy straight from the container the next morning. It may require additional milk to taste.
Oat breakfast bars
(8 large bars)
Ingredients:
2 cups rolled oats, whole uncut and organic
1 cup wholemeal flour
1 ½ cup milk of your choice
½ cup unsweetened apple purée
3 tbsp maple syrup
2 tbsp nut butter
1 tsp vanilla extract
1 medium banana, diced
1 large egg
2 tsp cinnamon
1 tsp baking powder
¼ tsp salt
Method:
Preheat oven to 190°C
Line an 8 x 8 inch square pan with baking paper.
In a large bowl, thoroughly mix the apple
purée, milk, maple syrup, egg, peanut butter,
and vanilla extract.
In a medium bowl, thoroughly mix the oats,
flour, baking powder, salt, and cinnamon.
Pour the dry ingredients into the wet mixture
and mix thoroughly.
Stir in the diced banana.
Pour the mixture into the baking pan.
Bake for 35 minutes or until a toothpick
comes out clean.
Once cooled, cut into 8 bars.
Vegetable Barley soup
(serves 4)
Ingredients:
6 cups vegetable stock
1 diced brown onion
2 minced garlic cloves
1 cup pearled barley
1 cup of green beans, chopped into halves
350g sweet potato, chopped into 1cm cubes
4 medium carrots, chopped into 1cm cubes
2 celery stems, chopped into 1cm cubes
400g can diced tomatoes or prefrred 4 large tomatoes diced
1 dried bay leaf
½ tsp salt
1 tsp mixed herbs
½ tsp black pepper
1 cup chopped fresh parsley
Method:
Rinse barley in a colander and leave to drain.
Heat oil in a large pot and add onion, green beans, sweet potato, carrots and celery.
Sauté for 5 minutes, stirring regularly.
Add the mixed herbs, bay leaf, garlic, salt and pepper to the pot. Stir for 1 minute.
Add the rinsed pearled barley, diced tomatoes and vegetable stock. Stir to combine, then bring to a boil and simmer for 30 minutes or until barley is cooked (chewy but not hard in the middle).
Stir in the parsley leaves.
Ladle into bowls and serve with your favourite wholemeal, rye or sourdough bread.
Consuming beta-glucan rich foods can promote a healthy gut microbiome and help support digestive and gastrointestinal health and nauturally address high cholesterol.