How often do you eat oatmeal? They’re not just for breakfast anymore!
Oats are incredibly versatile and can be used in various dishes like porridge, granola, cookies, desserts, and even bread crumbs or soup thickeners.
You can also toss a few spoonfuls into your smoothie for added creaminess or whip up some homemade oat milk, which is gaining popularity as a dairy-free alternative.
Among the many ways to enjoy oats, one of my favourites is making oatmeal cakes. Whether for breakfast or a quick snack, oatmeal cake hits the spot.
In this post, I’ll be sharing a simple recipe that even beginner bakers can master. Plus, it’s vegan and sugar-free, making it a great choice for those prioritising health and the environment.
But before diving into the recipe, let’s talk about oats’ health benefits and low carbon footprint.
By the end of this post, you’ll not only appreciate oats for their nutritional value but also for their positive impact on the environment.
And let’s start baking to create a delicious treat that’s good for both you and the planet!
3 Different Types of Oats
When it comes to oats, you might hear both ‘oat‘ and ‘oatmeal‘ used.
Generally speaking, oats are whole grains, while oatmeal is what you get after cooking or grinding them.
In UK supermarkets, you’ll typically find three main types of oats: Scottish oats, rolled oats, and instant oats.
Each type has its own special qualities and ways to use them. Additionally, they vary in cooking times.
Personally, I prefer the least processed oats, such as Scottish or rolled oats, because of their hearty texture and nutty flavour.
These less-processed oats provide a more wholesome experience compared to their more processed counterparts, retaining more of their natural nutrients and fibre content.
The Benefits of Oats
Did you know that humans have been eating oats for about 30,000 years?
They’re not just delicious; they’re also incredibly nutritious, packing a powerful punch of vitamins and minerals, including:
- Rich in fibre: Oats are an excellent source of soluble fibre, which helps promote digestive health, regulate blood sugar levels, and lower cholesterol.
- Nutrient-packed: Oats are loaded with essential vitamins and minerals, including manganese, phosphorus, and magnesium, which are important for bone health and energy production.
- Heart-healthy: The fibre found in oats has been linked to a reduced risk of heart disease by lowering LDL cholesterol levels and improving overall heart health.
- Satiety: Oats are a satisfying and filling food, helping to keep you full and satisfied for longer periods, which can aid in weight management.
- Versatility: From breakfast bowls to baking, oats can be used in a variety of dishes, making them a versatile ingredient for creating healthy and delicious meals.
Why Oats Are Low Carbon Footprint Food
One of the lesser-known advantages of oats is their low carbon footprint. Its climate footprint is significantly lower compared to other breakfast staples.
For instance, the climate footprint of processed oats is approximately 0.49 kg of CO2 per kg, whereas cereals emit around 2.08 kg of CO2 per kg, and eggs have a staggering 4.8 kg of CO2 per kg.
So, choosing oats for breakfast can certainly reduce your environmental impact.
Moreover, regarding farming practices, oats require much fewer inputs like fertiliser and pesticides than other crops. This further reduces the environmental impact of their cultivation.
Mistakes to Avoid When Having Oats
While oats are undeniably nutritious, people make some common mistakes when incorporating them into their diet.
One of the biggest pitfalls is loading up on sugary toppings, like honey, tons of dried fruits, or processed oat products, like breakfast bars, that negate the health benefits of oats.
These added sugars can counteract the positive effects of oats, contributing to spikes in blood sugar levels and potentially leading to energy crashes later in the day.
If you have oats for your first meal of the day without adding protein or healthy fats, like nuts or avocados, they can still affect blood sugar levels negatively.
Another mistake is not properly portioning oats, which can lead to consuming excessive calories.
It’s important to be mindful of serving sizes and avoid overindulging, especially if you’re trying to manage your weight or blood sugar levels.
By being aware of these common mistakes, you can maximize the benefits of oats and enjoy them as part of a balanced diet.
Wholesome Vegan Oatmeal Cake
Equipment
- 1 loaf baking tin
Ingredients
Dry ingredients
- 250 grams rolled oats
- 50 grams mixed nuts (slightly toasted in a frying pan and roughly chopped)
- 40 grams dried cranberries or raisins (soaked in hot water for 10 minutes and then roughly chopped)
- 2 medium-size bananas (mashed for sweetness)
- ¼ tsp salt
- 2 tsp baking powder
- ½ tsp baking soda
- 2 tbsp ground flaxseed (for flax egg)
Wet Ingredients
- 6 tbsp hot water (for flax egg)
- 150 grams vegan yogurt
Instructions
Prepare flax eggs:
- In a small bowl, combine 2 tablespoons of ground flaxseed with 6 tablespoons of hot water.
- Stir well and let it sit for about 5-10 minutes to thicken and form a gel-like consistency. These are your flax eggs.
Preheat oven and prepare the loaf tin:
- Preheat your oven to 180°C (350°F). Grease or line a loaf baking tin with parchment paper and set aside.
Prepare wet ingredients:
- In a bowl, mash 2 medium-size bananas until smooth.
- In a larger mixing bowl, add vegan yogurt. Then, add the mashed bananas to the bowl and mix them well until fully incorporated.
- Next, add the prepared flax eggs to the large bowl containing the banana and yogurt mixture. Mix thoroughly until all ingredients are well combined.
Combine wet and dry ingredients:
- Add the oats to the mixing bowl containing the wet ingredients and mix thoroughly.
- Then, add the salt, baking soda, and baking powder to the bowl. Mix well to ensure even distribution.
- Now, add the soaked cranberries to the mixture, reserving some for topping the cake later.
- Roughly chop the toasted mixed nuts and add them to the mixing bowl as well, saving a portion for topping.
- Gently fold all the ingredients together until just combined. Be careful not to overmix, as this can result in a dense cake.
Transfer to baking tin:
- Pour the prepared batter into the greased or lined loaf baking tin, spreading it out evenly to ensure even baking.
- Next, sprinkle the reserved cranberries and nuts on top of the batter. This will not only add extra texture but also enhance the appearance of the cake.
Bake:
- Place the baking tin in the preheated oven and bake for 35-40 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.
Cool and serve:
- Once baked, remove the oatmeal cake from the oven and let it cool in the tin for about 10 minutes.
- Then, carefully transfer the cake to a wire rack to cool completely before slicing.
- Serve slices of the Vegan Healthy Oatmeal Cake as a delicious and nutritious breakfast or snack option.
- Enjoy your homemade Vegan Healthy Oatmeal Cake!
Leave a Reply