A while ago, I wrote a post about how to make the best gut healing oatmeal and, believe it or not, it’s the most popular post on the BARE. blog! I guess there are lots of oat lovers out there, just like me.
Things have changed a little since then, and I’ve experimented with way more combos (and so have many food bloggers). Oats are here to stay: they’re cheap, filling and super versatile. I’ve experimented with soaking and making my morning porridge even more digestible. I’ve made savoury porridge. And all the while, I’ve been finding ways to make oats a sustainable and planet friendly dish.
Oats are really fabulous if you live somewhere wet (check) and dreary in the winter months, where not much produce is grown (check). It’s also great if you’re vegan/vegetarian (almost check!) and like a bargain (check). And well – oats are recommended by many heart and diabetes associations, as well as being routinely recommended to boost fibre intake. In conclusion, we should all be consuming oats.
So, whether you already enjoyed my previous post or not, here are 5 further ways to supercharge your oats and be even kinder to your body and the planet!
soak overnight with lemon juice
Well it wouldn’t be my blog if we weren’t talking about good ol’ digestion. Oats are high in both soluble and insoluble fibre. The former absorbs water and lubricates your digestive tract, whereas the latter adds bulk and speed. In other words, you should be expecting better digestion. However, if you’re prone to bloating, there’s more you can do: soaking. It’s really simple – just add 2 parts liquid (water or milk!) and 1 part oats to a bowl and soak in the fridge overnight. You can add chia seeds for an extra fibre boost. And adding a squeeze of lemon before soaking reduces the amount of phytic acid in the oats, which may prevent your body from producing digestive enzymes. Some people claim it helps with bioavailability.
Global warming is the phrase on everyone’s lips these days. The trendy buzzword that’s both convincing us the end is near and inspiring us to reduce the waste we produce to just a jarful.
I recently had a conversation with a friend about waste reduction and generally saving the planet (#GreenGoals) when she suddenly asked “But what is your carbon footprint actually defined by?” and, well… I couldn’t answer. I know that our lifestyles are unsustainable given the planet’s current resources. And I’ve taken the online test that told me we’d need 3 planets if we all lived like me (ouch). But I couldn’t tell you how it’s actually measured. And isn’t the first step to reducing our carbon footprint actually understanding its components?
I figured; if I’m confused, I can’t be the only one! So here you have it; your no-nonsense guide to what ‘carbon footprint’ really means. You’re all set to confront the awkward Christmas dinner questions.
Hey team. It’s almost winter. And warm breads and pastries straight out of the oven sound so good right now.
Which is why my mum and I made this quinoa and buckwheat bread. My mum used to make this killer potato and feta bread from Delia Smith, and it’s freaking delicious, but I felt like something a little less potato-ey, y’feel me?
Buckwheat flour is super versatile and very affordable. It doesn’t give that weird spongyness that you get from ‘all purpose’ gluten free flours, which usually contain rice flour and various gums. And quinoa provides a nice chewy texture, just like potato. Add an egg, bake for 50 minutes (I know, it’s a while), and you’ve got yourself a fresh, fibre rich loaf. It was gone within minutes.
We added walnuts, red onion, rosemary and a few lonely olives we found in the fridge. If you eat cheese, feta or goat’s cheese would work a dream, with a drizzle of honey. This recipe has endless possibilities. Make it sweet with some chocolate chips or honey and a handful of oats!
Our fridge was stocked with an abundance of cheese, which would be the perfect complement to this bread, but hummus or smashed avocado would be delicious, too.
eco-conscious pointers for this recipe:
try to find local quinoa; I’ve seen English quinoa in health food stores before
try to use eggs from a local farm or market; they’re so much nicer, trust me
we used walnuts and olives because that’s what we had on hand. This bread is a great topportunity to use odd scraps of food, so go wild and empty your fridge!
we cooked a double batch of quinoa so we would have leftovers for the week, which means less electricity used for our next quinoa-based meals
this bread is a great side to lots of dishes, so if you’re roasting something, bake them both at the same time
75 gr dry quinoa
175 gr buckwheat flour
1 tsp baking powder
1 large egg
2 tbsp milk of choice (we used oat)
1 tablespoon salt
1 tablespoon pepper
1 handful olives (about 10)
1 red onion, sliced
2 sprigs of rosemary
1 tablespoon olive oil
1 handful walnuts, chopped
1 tablespoon wholegrain mustard
Cook quinoa according to instructions until well cooked (we went for about 18 min) and drain under cold water to cool down
Mix quinoa, baking powder, flour, egg, milk, mustard, salt and pepper by hand until just combined. This is a sticky bread so don’t worry too much about it not holding together smoothly. It’s lumpy and that’s how it should be!
Add in olives, chopped onions, rosemary, walnuts and anything else you want to add (feta, seeds, sundried tomatoes…) and combine.
Before you run to wash your sticky hands, transfer to a baking sheet and drizzle lightly with olive oil. We topped ours with the remainder of the onions and walnuts.
Shape into a flat-ish loaf. This bread won’t rise much, so its shape depends on your preference. If you like slim slices, flatten it more, almost like a focaccia, like we did. Make sure it si evenly spread to ensure even baking.
Bake into a preheated oven (170C, fan) for 50 minutes.
You could let it cool before eating but where’s the fun in that? We sliced ours straight away and enjoyed with delicious Prosciutto Cotto.
I travelled to 5 different cities in the last month, across two continents, and didn’t really have a home to return to. Say whaaaat?!
First of all I’m not quite sure how I’ve kept going for this long. I’m a creature of habit and routine, and the slightest thing can really throw me off. I get kind of anxious and don’t feel my best when I don’t have access to either a yoga mat, porridge or a comfortable bed. You feel me?
Routine is a powerful tool for me; for my health (physical and mental), and to live in alignment with my values of sustainability and waste reduction. But you know how it goes; you go on a trip, you don’t have a kitchen or enough space for a yoga mat, and you end up neglecting everything that matters. You reach for the gross supermarket salads and plastic-wrapped deli bagels out of convenience, and your routine gets thrown out the window.
If you’ve been planning your dream trip to Italy for years and can’t wait to eat all the gelato and pizza, by all means, knock yourself out. But if you’re on the move for work, a transitional period in your life or feel it’s important to stay as well-functioning as possible without having access to your daily comforts, I’ve got you covered.