How Oats Help In Diet And A Oat Recipe
Eating oats to enhance good health is not something new but has been practice through time. Oats is a very simple ingredient with far reaching positive effects and benefits.
Oats within a diet plan provides a wide range of important health benefits which cannot be duplicated by any other food item singularly. Being a significant dietary fiber source, oats consists of soluble and half soluble fibers which help to keep blood cholesterol levels effectively under control.
Some of the areas where oats has been known to be beneficial are in improving heart conditions, regulating blood sugar levels, functioning as anti cancer fighters, keeping blood pressure under control, maintaining regular and healthy bowel functions, helping in weight control, boosting athletic performances, and in general health and longevity.
Oats is also a food item that is rather hardy and can be grown in poor soil conditions which is of course another plus in terms of its availability. The various processes that the oat has to be subjected to before it reaches the dining table does not cause its nutritional value to decrease rather it is able to maintain its concentrated high fiber and nutrient base.
Oats can be a great day starter in the form of a piping bowl of oatmeal which can be more flavorful with the addition of fresh fruits, nuts or the dried fruits variety. It can also be used to make oat meal cookies which are usually a huge hit with kids and adults alike. Breads and muffins can also have the addition of healthy oats to it as with poultry stuffing too.
Golden Honey Oat Bread Recipe
1 1/4 cups and 2 tablespoons water, room temperature (70 to 90°F.)
1/2 cup rolled oats or barley flakes
1/4 cup flax seed cracked
2 cups unbleached flour
3/4 cup whole wheat flour
2 tablespoons vital wheat gluten
1 tablespoon powdered milk
2 tablespoons honey
1 1/8 teaspoon instant yeast
2 1/2 tablespoons canola oil
2 teaspoons salt
Equipment: A 9 by 5 inch/ 7 cup bread pan, coated lightly with cooking spray. A baking stone set toward the bottom rung and a cast-iron pan on the floor of the oven.
Step 1: Make the dough (Bread Machine)
In the bread machine container, combine water, oats, and cracked flax and mix to moisten. Then let sit covered for a minimum of 15 minutes.
In a medium bowl, whisk together the flours, gluten, powdered milk, and yeast.
Add the honey, and oil to the oat mixture and then the flour mixture. Mix 3 minutes and allow to rest for 20. If your bread machine always restarts with a 3 minute mix allow it to do so while adding the salt and then go into the kneading cycle for 4 minutes. If it starts with the kneading cycle also run it for 4 minutes, adding the salt at the beginning of the kneading cycle.
Step 2: Let the dough rise
Using an oiled spatula or dough scraper, scrape the dough into a 2 quart container with cover or bowl, greased lightly with cooking spray or oil. Push down the dough and lightly spray or oil the top of the dough. It will be 4 cups /943 grams/33 ounces.). Cover the container with a lid or plastic wrap. With a piece of tape, mark where double the height would be. Allow the dough to rise (ideally at 80 to 82°F/28°C) until doubled, about 1 hour, 15 min. For extra strength and elasticity, you can stretch it after the first 30 minutes. To achieve a moist and warm temperature I put a small container of very hot water—about 1 cup–under a plastic box to create a proofer and change the water every 20 to 30 minutes. (You can retard the dough overnight after the first rise by gently deflating it and refrigerating it but it seems to rise best when baked the same day. If you refrigerate it overnight, remove it to room temperature. For about an hour before shaping.
Step 3: Shape the dough and let it rise
Turn the dough onto a lightly floured counter and press it down to flatten it slightly. It will still be sticky but use only as much flour as absolutely necessary. Shape it into a log and allow it to relax covered for 20 minutes. (This is essential for an evenly shaped dough.)
Shape the dough into a loaf set it into the prepared baking pan. It will be about 3/4 inches from the top of the pan.
Cover the shaped dough with the plastic box or oiled plastic wrap and allow it to rise until almost doubled and when pressed gently with a finger the depression very slowly fills in. The highest point will be
about 1 1/2 inches higher than the sides of the pan. Using the plastic box and hot water it takes 1 hour 15 minutes to 1 1/2 hours. At a cooler temperature it will take longer. Meantime preheat the oven for a minimum of 40 minutes.
Step 4: Slash and bake the bread.
If you like the look of a bread with a slash down the middle, with a sharp knife or straight edged razor blade, make a 1/2 inch deep slash down the top of the dough. You can also leave it unslashed. Mist the dough with water, quickly but gently set the baking sheet on the hot stone or hot baking sheet and toss 1/2 cup of ice cubes into the pan beneath. Immediately shut the door, lower the temperature to 375ºF/190ºC, and bake 20 minutes. Turn the dough around, tent, and continue baking 15 to 20 minutes or until the bread is golden brown and a skewer inserted in the middle comes out clean. (An instant read thermometer inserted into the center will read about 205°F.)
Step 5: Cool the bread
Unmold the bread onto a wire rack and allow it to cool, top-side-up until barely warm.
1 Pound Of Fat = 3,500 Calories
1 Pound Of Fat = 3,500 Calories There are 3,500 calories in one pound ofRead More
Not All Carbs Are Bad! Learn the Difference Between Good and Bad Carbs
Not All Carbs Are Bad! Learn the Difference Between Good and Bad Carbs No carbohydratesRead More