Oats and their health benefits. Plus a delicious Peanut Butter Granola recipe!

 We all know that Oats keep you fuller for longer when had for breakfast but what are the actual health benefits of this versatile grain?

 Oats are bursting with minerals, vitamins, fibre and antioxidents. They can help with weight loss, lower blood sugar levels and reduce the risk of heart disease. Half a cup (78 grams) contains 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fibre, this means that Oats are amongst the most nutrience dense food you can eat. Oats contain large amounts of beta-glucan, a type of soluable fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut. The health benefits of beta-glucan fibre include - 

• Reduced LDL and total cholesterol levels
• Reduced blood sugar and insulin response 
• Increased feeling of fullness
• Increased growth of good bacteria in the digestive tract 

 So with all that information on just how amazing oats can be for your diet. We are using a recipe created by local food blogger, Healthy Living James (go check out his Instagram and website - https://healthylivingjames.co.uk - his recipes are super delicious, healthy and easy to make.

Refined sugar free Peanut Butter Granola 

This granola is great for breakfast with your milk of choice or for a after dinner snack with greek yoghurt and topped with berries. Gluten free oats are available in most supermarkets for those who are on a gluten free diet. This recipe contains nuts.

Ingredients - 

• 200g oats 
• 1 cup of pecans (these work really well in the granola for texture and flavour)
• 1 cup of almonds or cashews 
• 4tsp of melted coconut oil
• 6tsp of agave syrup or maple syrup
• 4 tspn of peanut butter (crunchy is best for this recipe)

Method -

• Pre-heat your oven to 160 degrees.
• In a large mixing bowl add all the ingredients and mix well.
• Line a baking tray with baking paper and add the granola, making sure to evenly spread it across the tray so that it cooks evenly. Make sure it isn't higher in certain places as these are more likely to burn.
• Place in the oven at 160 degrees for 25 minutes (or until lightly golden brown).

Remove from the oven and either eat warm or allow to cool completly. Transfer to a tupperware and enjoy!