Saturday, August 11, 2018

Oats n Raisin Muffins

Oats n Raisin Muffins
I put together these muffins from a bit of leftovers. I had some fresh cream, an overripe banana, an apple and some walnuts that were getting a little soggy. I dumped some rolled oats into the cream. I added some fresh coconut for flavour and kept it in the freezer overnight. At this stage, I had planned to make coconut cake. 
I mashed the banana, cut the apples into small pieces, added the other ingredients and got the mix ready. By now, I was still deciding between cake and cookies. 
Finally, it was the time factor that decided it for me. I realized the quickest would be muffins. So out came my muffin tray and the rest is there in front of you. The result was a tasty, nutritious snack. It could even be your breakfast cereal when you are in a rush. You have to try out this. Have fun!

Rolled Oats - 1 cup
Wholewheat flour - 1/4 cup
Fresh cream - 1/2 cup
Fresh Coconut (grated) - 1/2 cup
Baking powder - 1/2 tsp
Baking soda - 1/2 tsp
Coconut oil - 2 tbsp
Egg - 1
Jaggery (powder) - 1/2 cup (increase or decrease according to taste)
Cinnamon powder - pinch
Banana (overripe) - 1
Walnut (pieces) - 1/4 cup
Apple (small pieces) - 1/2 cup
Raisins - 1/4 cup 
Chocolate chips - 1/4 cup

Mix oats, coconut and fresh cream
Keep in the frig overnight
Add baking powder and soda and mix well
Mash the banana
Add an egg and beat them well together
Add it to the oats mixture
Add wholewheat flour, jaggery, cinnamon powder and oil
Mix well
Add raisins, chocolate chips, apple and walnut pieces and mix well
Scoop into a muffin tray and bake in a preheated oven at 180 degrees C for about 12 to 15 mins
Check with a knife pierced into the centre

Health Benefits of Oats
Good source of carbs and fiber, especially beta-glucan which lowers LDL cholesterol and helps in weight loss
Loaded with vitamins B1 (thiamin), Vitamin B5 (pantothenic acid), B6 (pyridoxine), B3 (niacin) and folate
Rich in minerals like phosphorus, magnesium, copper, iron, zinc
Also has small amounts of calcium, potassium
Antioxidant rich especially a unique group of antioxidants called avenanthramides
Avenanthramides have anti-inflammatory properties and also lower BP
Another antioxidant Ferulic acid is also found in large amounts in oats
Rich in resistant starch

Health Benefits of Coconut
Contains the saturated fatty acid - lauric acid – which increases HDL (good cholesterol) levels in the blood
Excellent source of minerals like copper, calcium, iron, manganese, magnesium and zinc
Very good source of B-complex vitamins like folates, riboflavin, niacin, thiamin, and pyridoxine
Contains good amount of potassium

Resistant Starch

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.
Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats
May help to lower blood cholesterol and fats while also decreasing the production of new fat cells
Can increase the amount of fat we utilize for energy.

Better Satiety
Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.
Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity
It doesn’t digest into blood sugar, so less insulin release
Lowered blood sugar levels
Might improve insulin sensitivity

Improved Digestion
May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis
Can add bulk and water to stool, helping in regular bowel movements
Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition
Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.
Improved immunity
Can influence the production of immune cells

Health Benefits of Jaggery
Excellent source of iron
Cleanses the liver
Prevents premenstrual syndrome
Has antioxidants - zinc and selenium which boost immunity

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