Superfood oats help your heart and have anti-cancer properties. (Photo: stillraining / www.123rf.com)
If you love having overnight oats, good news! Eating three servings of oats (or other whole grains) a day can slash the risk of heart-related conditions and stroke by at least 15 and 25 per cent respectively, reports a study in The American Journal of Clinical Nutrition. And for every 10g of fibre consumed daily from whole grains, the chances of getting colorectal cancer – the second most common cancer among women in Singapore – are lowered by 10 per cent, according to another large-scale study in the journal BMJ.
Not a fan of this superfood? Try this recipe for delicious blueberry oat muffins by reader Erlina Husada to sneak in some oats! Her recipe makes 12 medium muffins.
Recipe: Blueberry Oat Muffins
Prep time: 15 minutes | Cook Time: 25 minutes
2 cups all-purpose flour*
⅔ cup sugar*
1 cup quick-cooking oats
1 tsp baking powder
1 tsp baking soda
½ tsp salt*
1½ cups low-fat Greek yogurt
2 large eggs, lightly beaten
4 tbsp unsalted butter, melted at room temperature*
1 tsp vanilla extract
1 cup fresh blueberries
* Bonus: Vanessa McNamara, founder of nutrition consultancy The Travelling Dietitian, shares her tips for making the recipe even healthier! “For more fibre, replace half of the plain flour with wholemeal flour. Then swop butter for a monounsaturated or polyunsaturated margarine to reduce the saturated fat content. Salt can be eliminated and sugar reduced to half a cup.”
1. Pre-heat oven to 177 deg C. Coat muffin pan with cooking spray or line with muffin cups.
2. In mixing bowl, combine flour, sugar, oats, baking powder, baking soda and salt well. In separate bowl, mix yogurt, eggs, butter and vanilla extract. Then fold yogurt mixture into dry mixture. Make sure everything is well combined. Gently fold in blueberries.
3. Fill muffin cups to the top. Bake for 20 to 25 minutes or until top is golden and springs back when touched. Allow muffins to cool slightly before serving.
Nutrition score per serving
227 calories, 6.9g fat (2.8g saturated), 36.4g carbs, 4.9g protein, 1.6g fibre, 240mg sodium