Traditional VS Quick Oats

As nutritionists we LOVE oats, they taste delicious with a pinch of cinnamon and a drizzle of honey especially on those cold winter mornings. Clients are often surprised when we recommend a bowl of hearty porridge for breakfast, but we explain that oats are packed with nutritional goodies! Oats are high in protein to keep you fuller for longer and provide your body with building blocks for life. A rich source of both soluble and insoluble fibre oats can assist gastrointestinal health, along with supporting cardiovascular health to help mop up excess cholesterol and glucose in the digestive tract. Oats are also powerful antioxidants, and have anti-inflammatory properties that can help to reduce the formation of atherosclerotic plaques in arteries, therefore reducing risks of cardiovascular disease. They also assist to maintain blood sugar levels in diabetics, and scientific evidence has found consumption of oats can improve immune health, protect against cancer formation, and assist in the management of body weight and childhood asthma. Further more, oatmeal can be used topically as an anti inflammatory lotion for the relief of dry itchy skin from dermatitis, and chemotherapy induced rash.

The question is, which oats do you buy? From steel cut to quick oats, the table below lists a number of common oats available in your local supermarket, and compares their nutritional value and cost. Steel cut oats are wholegrains with the outer husk removed and cut into smaller pieces, they are rich in bran and germ meaning they are an excellent source of fibre beneficial for gastrointestinal and cardiovascular health. Similarly, traditional and quick oats are also high in fibre and are your cheapest option at the super market the only difference between them is that quick oats are chopped for a quicker cooking time. The price of oats rises as you begin to choose sachets and flavours, which are also accompanied by a rise in sodium and refined sugars. Original sachets are basically quick oats in a convenient sachet form, but cost almost 3x the price per 100g. Quick High Fibre sachets have the highest fibre profile compared to all oats available on the market, but also have the highest sodium quantities and price. Lastly, quick brown sugar and cinnamon sachets have the lowest protein and fibre amounts, accompanied with high sugar profiles.

		Nutrients per 100g
Variety of Oats	Cost per 100g	Protein	Total Fibre	Beta Glucan	Soluble Fibre	Insoluble Fibre	Sodium
Steel Cut	0.88	12.8	9.7	4	4	5.7	12mg
Traditional	0.55	12.8	9.2	4.5	4	5.7	6mg
Quick	0.55	12.8	9.7	4	4	5.7	12mg
Quick Sachet –Original	1.44	12.8	9.7	4	4	5.7	12mg
Quick Sachet – Hi Fibre	1.51	10.9	15	3	4.9	10.1	41mg
Quick Sachet –Brown Sugar & Cinnamon	1.44	9.9	7.8	-	-	-	11mg

In conclusion, traditional oats are your best option, they are high in protein and fibre and low in sodium and refined sugars, to add additional fibre simply top with a teaspoon each of chia seeds and ground flax seeds, and a touch of organic local honey or fresh fruit to sweeten.

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

5 Tips to Staying Hydrated in Winter

You would never think hydration could be an issue during winter, as there is no way you could possibly become dehydrated as you are not profusely sweating like the hot days of summer. Dehydration can still occur in winter, if not at a more accelerated rate! Fluid loss occurs via water vapour loss from breathing, along with loss via an increased urine output, as the kidneys attempt to maintain blood pressure while blood vessels constrict as a survival mechanism in cold temperatures

Dehydration in winter can increase your susceptibility to illness especially colds and flu, along with common symptoms of fatigue, headaches and cramps. Hydration is essential for every day metabolic processes, along with fighting fatigue, detoxifying, facilitating weight loss, improving digestion and leading to clearer skin and less wrinkles. Meeting your fluid intakes of 1L per 20kg of body weight can be tough enough in summer let alone in winter! 

Below lists a few tips to meet your fluid needs this winter

#1 Herbal teas are a fantastic way to curb cravings and keep you warm this winter, they are full of antioxidants and when caffeine free, can add to your water intake – green, chamomile, lemongrass & ginger, or peppermint are a few of our favourite

#2 Soups and broths not only keep you warm in winter but when packed full off veggies, herbs and spices can facilitate immune health and help to prevent or suppress sickness

#3 Increasing your fruit and vegetable intake will add to your water intake along with providing your body with essential vitamins and minerals to provide all round winter nourishment

#4 Start your morning with a warm water and lemon. Before breakfast or any drinks for the day a warm water and lemon prepares your body for food, it aims to detoxify and clear out your system causing bowel movements and correcting the bodies pH balance

#5 Reduce your intake of processed and packaged foods along with holding back on the salt at the dinner table. Dehydration is significantly caused by a high sodium intake, so aim to prepare your own meals and use fresh herbs and spices to add flavour to your home made dishes.

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine

Quirky Quinoa Porridge

This porridge recipe is comforting on those cold winter mornings, gluten free and packed with protein, fibre, and fatty acids this recipe is both naturally sweet and good for your body, especially encouraging weight loss!

Ingredients:

1 cup of milk of your choice (preferably A2 or unsweetened almond milk)

1 cup of lukewarm water

½ cup of quinoa

2 grated apples with skin – we need that fibre!

½ tsp cinnamon

¼ of a whole vanilla bean or 1 tsp vanilla extract

2 tbl LSA mix – a combination of linseed, sunflower seed and almond meal

Method:

Rinse ½ cup of quinoa thoroughly under cold water to ensure the removal of saponins. Saponins are a natural chemical compound found in a range of plant species including legumes such as soya beans, lentils and chick peas. Most store bought brands of quinoa are already rinsed but giving them a second rinse over ensures the removal of their bitter coating.

Place the rinsed quinoa in a saucepan and add 1 cup of water, place on the saucepan lid and bring to the boil, cooking for 10 minutes.

Once soft add 1 cup of milk, 2 grated apples, ½ tsp of cinnamon, 1 tsp of vanilla extract and 2 tbls of LSA. Stir occasionally and cook for 5 minutes until creamy, add additional milk if needed, spoon into bowls to serve.

Top with some pumpkin or chia seeds for some additional crunch, fibre and protein!

Benefits of this remarkable porridge:

Milks are a fantastic way to add calcium and protein to our diets, low fat is best and a2 milk is preferable as it is easier to digest. These days a number of milk options are available including almond, rice or coconut with their own individual health benefits.

Quinoa is a fantastic source of protein containing essential amino acids that are essential for muscle building and repair. A substitute for gluten grains such as cous cous or oats, quinoa has a low GI and therefore helps to maintain blood sugar levels and assists cardiovascular health, while also being high in magnesium and phosphorus!

Apples are a fantastic natural sweetener that can be added to a range of meals including salads and rice dishes.

Cinnamon is an amazing spice that has been found to control blood sugar levels especially for diabetics, while also acting to suppress our sugar cravings.

Vanilla bean or vanilla extract contain antioxidants that are anti-inflammatory. The real vanilla bean itself is the most beneficial, but extract can be a cheaper alternative, just be sure not to use essence as it’s an imitation product with no health benefits.

LSA mix is an amazing way to add fibre, protein and essential fatty acids to the diet, it can be added to almost everything including smoothies, muffins, cereals or muesli.