Apple Oatmeal Cake

Apple Oatmeal Cake

This is one of those no-stress easy peasy cakes. Plus it requires very few ingredients. And the biggest plus is it's as healthy as tasty will allow. The natural sweetness and flavour of apples add to its taste. Go ahead and bake this cake for your binge time. If you want to splurge a bit you could top it with some chocolate chips or broken bits of chocolate.

Ingredients

Apple – 6

Rolled Oats – 2 cups

Wholewheat flour – 1 cup

Butter (frozen) – 150 gms

Jaggery (powder) – 1 cup

Cinnamon powder – 2 tsp

Lemon juice – 3 to 4 tbsp

Method

Peel, core and grate the apples

Add lemon juice to it and keep aside

Mix the dry ingredients

Grease or line a 7” springform pan with parchment paper

Grate half the butter to form a layer

Add one layer of the dry mixture

Top with the grated apple layer

Keep alternating

Top with remaining grated butter (you can mix a bit of the dry mixture with melted butter and use as topping to add moistness to the cake

Bake in an oven preheated to 180 degrees C for about 30 to 40 mins till golden brown on top

Let it cool

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

Resistant Starch

A major portion of our diet is made up of starch. Starches are long chains of glucose found in grains, potatoes and various foods. But not all the starch we eat gets digested. Sometimes a small part of it passes through the digestive tract unchanged. It is resistant to digestion and goes through the stomach and small intestine undigested. Eventually it reaches the colon (large intestine) where it feeds the friendly bacteria. This has a positive effect on the bacteria as well as on their number. This also does wonders for your health.

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