Oats - a source of fiber & protein
Quick instructions
In a large bowl, combine 200 g of oatmeal, ¼ teaspoon of salt, and 1 teaspoon cream of tartar. Stir in 250 g of skyr, and 1 small teaspoon of chia seeds (soak them in a little water for at least half an hour beforehand), and mix until well combined.
Shape the dough into 6 sticks, about 10-15 cm long. Roll the sticks in sesame seeds. Place the sticks on a baking sheet lined with parchment paper. Drizzle with 2 tablespoons of olive oil and sprinkle with a little salt. Bake at 190°C for 18 minutes, or until golden brown.
For detailed instructions, check my recipe on Samsung Food, where you can also find Nutritional information, Nutrition balance score, Glycemic Index, and more.
Oat sticks are a very filling and satisfying meal that can be enjoyed on their own or with spreads, sauces, vegetables, or fruit. They offer numerous benefits, including versatility, a healthy composition (high in fiber and protein, low in saturated fat and sugar), ease of preparation, and minimal ingredients. For an even richer flavor, substitute unripened curd cheese for skyr.
Fiber and the Combination of Plant and Dairy Proteins
Quick instructions
In a large bowl, combine 200 g of oatmeal, ¼ teaspoon of salt, and 1 teaspoon cream of tartar. Stir in 250 g of skyr, and 1 small teaspoon of chia seeds (soak them in a little water for at least half an hour beforehand), and mix until well combined.
Shape the dough into 6 sticks, about 10-15 cm long. Roll the sticks in sesame seeds. Place the sticks on a baking sheet lined with parchment paper. Drizzle with 2 tablespoons of olive oil and sprinkle with a little salt. Bake at 190°C for 18 minutes, or until golden brown.
For detailed instructions, check my recipe on Samsung Food, where you can also find Nutritional information, Nutrition balance score, Glycemic Index, and more.
Oat sticks are a very filling and satisfying meal that can be enjoyed on their own or with spreads, sauces, vegetables, or fruit. They offer numerous benefits, including versatility, a healthy composition (high in fiber and protein, low in saturated fat and sugar), ease of preparation, and minimal ingredients. For an even richer flavor, substitute unripened curd cheese for skyr.
Fiber and the Combination of Plant and Dairy Proteins
Oatmeal is a rich source of soluble fiber, including the highly desirable beta-glucan. Oat bran contains even more beta-glucans, as they are found in the outer husk. Beta-glucans have been associated with numerous health benefits, particularly for the immune system and weight management. Yet, only two health claims have been officially approved by the European Food Safety Authority (EFSA): beta-glucans contribute to the maintenance of normal blood cholesterol levels, and consuming beta-glucans from oats or barley as part of a meal contributes to lower blood glucose rise after a meal.
Oats are also a good source of protein, containing all nine essential amino acids. However, their ratios are not quite optimal, as they are low in the amino acid lysine. This can be compensated for by the proteins in skyr (or curd cheese) and chia seeds if you limit yourself to this recipe.
On the other hand, it is important not to overdo it with oat products; 30 g of oat flakes per day is sufficient. It is better to ensure a variety of fiber sources and consume them from other sources as well.
Oats are also a good source of protein, containing all nine essential amino acids. However, their ratios are not quite optimal, as they are low in the amino acid lysine. This can be compensated for by the proteins in skyr (or curd cheese) and chia seeds if you limit yourself to this recipe.
On the other hand, it is important not to overdo it with oat products; 30 g of oat flakes per day is sufficient. It is better to ensure a variety of fiber sources and consume them from other sources as well.
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