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Naked Oats: This Type of Grain is so Healthy

Naked oats are closely related to the conventional oat grain, but are considered even healthier. Here you can find out what characterizes this type of grain and how you use it.

Naked oats and regular oats: That’s the difference

Naked oats belong to the genus of oats. This is a special breeding of the type of grain in which the grain is only loosely surrounded by a very fine husk. Unlike conventional oats, the indigestible grain husk falls off completely during threshing. Hulled grain varieties such as oats or spelt, on the other hand, have to be dehusked before further processing, which can easily damage the grain. Naked oat grains (and thus the seedling) remain intact after threshing, which is why they are particularly good for germinating. Naked oats are therefore also known as sprout grains.

Despite its special properties, naked oats are rarely cultivated because the grain is more susceptible to diseases and the yields are significantly lower compared to other varieties. Cultivation areas are mainly in Central Europe, where naked oats also grow wild, as in Portugal and Greece.

Superfood Naked Oats: The Nutritional Values

Naked oats basically contain the same nutrients as classic oats, but there are larger amounts of some valuable ingredients in the grain. A study published in 2016 by the Latvian Grain Research Institute found that naked oats contain more protein, unsaturated fatty acids, fiber and beta-glucans than regular oats. According to the study, the content of vitamin E is also higher in naked oats. The carbohydrate content, on the other hand, is lower than that of classic oatmeal.

Beta-glucans have numerous health-promoting properties. According to the Society for Nutritional Therapy and Prevention e.V., they regulate blood sugar levels and keep you full for longer. In addition, according to Harvard Public Health School T.H. Chan helps to build up the intestinal flora and prevent indigestion. Dietary fibers are important for a functioning gastrointestinal system and, according to the DGE, probably prevent certain lifestyle diseases. They also keep cholesterol levels low.

At around seven grams per 100 grams, the fat content of naked oats is also slightly higher than that of normal oats and is significantly higher in comparison to other types of grain. Unsaturated fatty acids are very healthy and are needed by the body.

Davert gives the following nutritional values ​​for 100 grams of organic oatmeal:

Calories: 332 kcal
Carbohydrates 55.7g
Protein: 10.7g
Fat: 7.1g
Fiber: 9.7 g
Tip: It is best to always buy organic oatmeal, as this protects you from chemical-synthetic pesticides and supports ecological agriculture.

How is naked oat used?

Naked oats are used in a similar way to regular oats. It is most commonly found in the form of oatmeal, which can be eaten raw or cooked. Alternatively, you can also buy the grain whole and process it further, for example to make fresh grain porridge. You can also serve the whole grains cooked as a healthy side dish: let the grains soak in twice the amount of water for a few hours and then cook the oats in the soaking water until they are done. That takes about three quarters of an hour. Like classic oats, naked oats are also gluten-free, but can be contaminated with gluten during harvesting or processing – look out for the word “gluten-free” if you have celiac disease. The grain is therefore only suitable for baking to a limited extent, as the binding gluten protein is missing.

You can also enjoy naked oats in the form of sprouts. The sprouted grains taste good, for example, as a topping for muesli and yoghurt or in salads. If you want to grow oat sprouts yourself, you should definitely use naked oats, as the grain remains intact after harvest and is still viable. Sprouted oat grains contain more vitamins and minerals and are even healthier than rolled oats, according to Harvard Medical School. One of the reasons for this is that they contain little phytic acid. Phytic acid binds the minerals and prevents the body from absorbing them.

Grow your own oat sprouts: this is how you do it

First, you’ll need a sprouting jar (a jar with a strainer lid that allows air to get in and the water to drain off easily). You can find tips on how to make a sprouting jar yourself in our guide.
Add about 2 tablespoons of whole oats to the jar. Also check that the grains of naked oats are undamaged, otherwise they will not germinate. Half a cup of grains yields about a cup of sprouts.
Fill the glass with cold water, swirl and pour off the water.
After the grains are rinsed, add about three times the amount of cold water (in relation to the grains). Let the naked oats soak in a warm place for about 5 hours. A temperature of 18 to 20 degrees Celsius is ideal.
After the soaking time, discard the water and rinse the sprouts again with fresh water.
Place the sprouting jar upside down in the drainer and leave it in a bright place for about two days. You should avoid direct sunlight. Rinse the kernels with fresh water at least twice a day during the germination period.
The sprouts are ready to eat after around two to three days. Rinse again with cold water beforehand. The sprouts will keep in the fridge for about two days.

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Food

Baked Oats Recipe: How to Prepare the TikTok Trend

Baked oats have become popular as a breakfast trend on TikTok. And rightly so, because the baked oatmeal tastes like cake for breakfast. We’ll show you how to make baked oats yourself.

Baked oats have been arguably the most popular breakfast trend on social media for a while. Although they are very similar to baked oatmeal, i.e. baked porridge, they do have their own reason for being. Because thanks to the finely ground oat flakes, baked oats have a finer and juicier consistency.

For the Baked Oats you need a blender in addition to a few basic ingredients. With this you have prepared the dough in a few minutes. The basis for the baked oats is oat flakes, plant milk, banana, dates or maple syrup for sweetness.

It is best to buy the ingredients in organic quality. In this way you support organic agriculture that does not use chemical-synthetic pesticides, which could end up in your food and in the environment. Recommended organic seals are, for example, Demeter, Naturland and Bioland. For products such as chocolate, cocoa or vanilla, you should also pay attention to Fairtrade certification. The seal shows you that the product was manufactured and traded under acceptable social conditions.

We will show you a basic recipe for vegan baked oats with light and dark variants. Of course, you can change the recipe as you like.

Vegan Baked Oats: Basic recipe for two servings

Ingredients:

80 goat flakes
240 ml plant-based milk
1ripe banana
3dates
1 tablespoon peanut butter
1 teaspoon Baking powder
0.25 tsp salt
vanilla (optional)
1 ELFairtrade cocoa powder
fair trade dark chocolate

Directions:

Add oatmeal, plant-based milk, ripe banana, pitted dates, peanut butter, baking powder, salt and optionally some vanilla or other spices such as cinnamon to the blender and blend the ingredients into a viscous paste.
For the light variant, fill half of the dough into a small ovenproof dish. You can also use an ovenproof cereal bowl or a screw-top jar here.
For the chocolate version, stir the Fairtrade cocoa into the rest of the batter and fill the second mold with it. The chocolate version tastes particularly delicious with a teaspoon of peanut butter as the core.
Top the cakes with chopped dark Fairtrade chocolate, nuts or other ingredients of your choice and bake them in a preheated oven at 180 degrees for about 20 minutes.
The baked oats taste warm or cold and keep in the fridge for several days.

Baked Oats: Tips and variations for a healthy breakfast

You can change the ingredients according to your own taste. Instead of peanut butter, almond butter or hazelnut butter go well with it and you can replace the dates with a sweetener of your choice, for example: maple syrup, apple syrup, date syrup or sugar alternatives such as stevia or birch sugar.

You are in control of the length of the baking time. If you prefer a mushy, porridge-like consistency, remove the cakes from the oven after about 20 minutes. For a firmer, cake-like texture, bake them for 25 to 30 minutes. You can do the chopstick test as a test. The baking time also depends heavily on the shape and size of your molds.

Ideas for variations on vegan baked oats:

Baked oats without banana: For a more neutral taste, you can mix the banana with 100 grams of apple pulp or with 1.5 tablespoons of ground flaxseed and 5 tablespoons of plant-based milk (leave to soak before use). Alternatively, the baked oats also work well if you simply leave out the banana and add a little more milk or plant-based yoghurt instead. However, since the banana brings a lot of sweetness with it, you may have to sweeten it here.
Baked oats with a liquid core: Put a teaspoon of nut butter, jam, some chocolate, chocolate cream or a dollop of vegan yoghurt or vegan cream cheese mixed with maple syrup in the middle of the mold.
Additional toppings and ingredients: In addition to chocolate and nuts, grated coconut, cocoa nibs, dried fruit, blueberries or finely chopped fresh fruit also go very well with the recipe. You can also refine the cakes with poppy seeds and grated lemon zest, for example, or make a carrot cake variant with grated carrots, raisins and walnuts.

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Australia

Anzac Biscuits: Combine oats, flour, coconut, and golden syrup to make these traditional Aussie biscuits.

What are Anzac Biscuits?

Anzac biscuits are a traditional Australian biscuit that has its roots in the First World War. The biscuits were originally baked by the wives and mothers of the Australian and New Zealand soldiers who were fighting in Gallipoli. The biscuits are made from a combination of oats, flour, coconut, and golden syrup, and are known for their hard texture and long shelf life.

Ingredients and Recipe for Anzac Biscuits

To make Anzac biscuits, you will need the following ingredients:

  • 1 cup of rolled oats
  • 1 cup of plain flour
  • 1 cup of desiccated coconut
  • ¾ cup of brown sugar
  • 125g of butter
  • 2 tablespoons of golden syrup
  • 1 teaspoon of bicarbonate of soda
  • 2 tablespoons of boiling water

To make the biscuits, preheat your oven to 160°C and line a baking tray with baking paper. In a bowl, combine the rolled oats, flour, coconut, and brown sugar. In a saucepan, melt the butter and golden syrup together over a low heat. In a small bowl, mix the bicarbonate of soda with the boiling water, and then add it to the melted butter and golden syrup mixture. Pour the wet ingredients into the dry ingredients and mix well. Roll the mixture into balls and place them on the baking tray, flattening them slightly. Bake for 12-15 minutes or until golden brown.

History and Significance of Anzac Biscuits

Anzac biscuits are named after the Australian and New Zealand Army Corps (ANZAC) who fought in the Gallipoli campaign of the First World War. The biscuits were originally known as “Soldier’s Biscuits” as they were made by the women back home and sent to the soldiers as a form of care package. The biscuits were designed to have a long shelf life and survive the journey to Gallipoli. Today, Anzac biscuits are a symbol of remembrance for those who have served in the armed forces and are commonly eaten on Anzac Day, which is a national day of remembrance in Australia and New Zealand.

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Food

Make Your Own Baked Oats

Heat up the oven, put in the oatmeal mixture, and set the table – the baked oats are done! This warm breakfast made of oatmeal, walnuts, and berries will lure any late riser out of bed and provide long-lasting energy for the day. The preparation is super easy: we will show you how quickly you can make baked oats yourself!

Oatmeal breakfast from the oven

Eating a balanced breakfast is not difficult or time-consuming at all – in addition to muesli and porridge, this is now also proven by homemade baked oats! In 30 minutes the warming morning meal is on the table. So you should make a note of this dish for cold days.

A handful of ingredients, including oatmeal, walnuts, almond milk, berries, and Greek yogurt, are quickly stirred together and finished in the oven until golden. Of course, the fruit can be changed depending on the season and preference. You can also vary the nuts or combine several with each other. A dab of yogurt provides that extra portion of creaminess!

Baked oats are so healthy

As the name suggests, baked oats are based on oatmeal. They are rich in fiber and minerals, vitamins, and vegetable protein. It is above all its high fiber content that keeps you full for a long time and has a positive effect on your health. The soluble dietary fiber beta-glucan has a positive effect on cholesterol levels from consumption of three grams per day and reduces the blood sugar increase after eating.

The walnuts in the baked oats also have positive nutrients in their luggage: 30 grams of the nuts already cover the daily requirement of linoleic acid, a polyunsaturated fatty acid that is essential for the body. They are also a good source of vitamin E, which also protects fats from spoilage within the body and thus prevents disruptions in fat metabolism.

Make your own baked oats

The ingredients:

  • 200 grams of rolled oats
  • 1 pinch of salt
  • 50 g walnuts (or other nuts)
  • 200 grams of berries
  • 180 ml almond milk
  • 1 vanilla pod (Mark)
  • 1 tsp coconut oil (melted)
  • 1 tbsp honey
  • Greek yogurt to taste

The preparation:

  1. Preheat the oven to 180 degrees. Place the rolled oats in a large bowl and pour 400 milliliters of boiling water over them. Add a pinch of salt, stir and leave to soak for ten minutes.
  2. In the meantime, roughly chop the walnuts and wash and sort the berries. Now add almond milk, the pulp of a vanilla bean, walnuts, and berries to the oat flakes – stir well.
  3. Grease a casserole dish (approx. 26×20 cm) with the melted coconut oil and spread the oatmeal and berries mixed in it. Drizzle everything with honey and bake in the oven for about 20-25 minutes.
  4. Serve the baked oats hot. If you like, you can enjoy your breakfast with Greek yogurt and other berries.
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