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Ferulic acid is also found in large amounts in oats. Early introduction of oats, for example, may actually be protective (31, 32). Oats contain large amounts of beta-glucan, a type of soluble fiber. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. It’s beyond easy, and the combination of the cinnamon, allspice and maple makes magic. Half a cup (78 grams) of dry oats contains (5): This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. It’s nice to have a crunch and the added plant-based protein, though. The Surprising Truth, Oats 101: Nutrition Facts and Health Benefits, 12 High-Carb Foods That Are Actually Super Healthy. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut. It’s got just the right hint of intrigue that makes taking each bite irresistible. In addition, avenanthramides have anti-inflammatory and anti-itching effects (9). Studies show that oats and oatmeal have many health benefits. Are restrictive diets dangerous? Here are a few other ideas for nuts or seeds to use in baked oatmeal: This healthy baked oatmeal has just the right blend of spices! Use a fork to lightly stir so it gets evenly incorporated. We prefer pecans because it reminds us of our favorite maple pecan granola: but you can leave the nuts out and it’s just as good! Bake up a pan in advance and then grab a square to go. Here’s the truth. The main ingredients for this healthy baked oatmeal are: Here’s the great thing about baked oatmeal: it’s endlessly customizable! Over here we think apples are perfect for baked oatmeal because they meld into the texture well and enhance the overall flavor. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (12, 22). Although oats are naturally gluten-free, they are sometimes contaminated with gluten. The problem? While they take the shortest time to cook, the texture may be mushy. If you love this baked oatmeal recipe, here are a few more of our basic oatmeal recipes to check out: Vegetarian and gluten-free. Add the diced apple in a layer on top. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. We’re not raisin fans in our baked oatmeal, but we’ll leave that up to you! In addition, they’re high in fiber and protein compared to other grains. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (23, 24). On A Couple Cooks, you will find healthy vegetarian, vegan, and whole food recipes. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. This baked oatmeal recipe is pretty ideal, if you ask us. Here’s what you need to know about the basic recipe, and a vegan variation, too. Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious. Resistant starch has many health benefits, but it's hard to get enough in the diet. *Make ahead instructions: do not make the entire pan in advance and refrigerate overnight because the oats will absorb all the liquid. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY. Oatmeal is our whole grain breakfast of choice around here, if you haven’t noticed! She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Just make sure to try it with allspice the next time, ok? *, Butter an 8 x 8″ or 9 x 9″ pan. Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling (21). Here are a few simple swaps you can make to make this into a vegan breakfast: Here’s one thing to note about this healthy baked oatmeal recipe: do not make the entire pan in advance and refrigerate overnight! Oatmeal is often referred to as porridge. Oats are among the healthiest grains on earth. Meet the best-selling collection of 130+ brand NEW fast, healthy, DELICIOUS recipes for every meal! The Well Plated Cookbook. More oatmeal recipes. Apple Spice Muffins Flora. Bake 40 to 45 minutes until the top is nicely golden and the oat mixture has set.

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