Why do fried rice when you can easily cook up this awesome wholegrain alternative? By Estelle Low
Oats are low on the glycaemic index, and high in soluble fibre which keeps you full for longer. Photo: oksix / www.123rf.com
Oats are considered a “superfood” for good reason. They are low on the glycaemic index, and high in soluble fibre. Translation: You stay full for longer, and your blood sugar levels don’t spike.
Not surprisingly, oats have been found to slash the risk of stroke, heart disease and cancers. So it’s high time to include them in your diet, if you haven’t already.
Beyond adding oats to your breakfast drink, or making overnight oats, here’s a fancier (and tastier) way to have them: Stir-fry them with your favourite veggies, sauces and toppings like you would do for fried rice.
This recipe, created by food and nutrition expert Cassidy Stockton, uses mushrooms, bell pepper, pineapple, roasted cashews and coconut flakes with Thai green curry paste for a little spice kick.
“The preparation is so easy that you’ll have a dinner on the table in less than half an hour,” says Cassidy, who’s also the social media manager at Bob’s Red Mill Natural Foods. “This flavourful dish doesn’t need any accouterments, but if you like, pair it with vegetable spring rolls.”
This Thai stir-fried oats dish features shrooms, bell pepper, pineapple, roasted cashews and coconut flakes with a Thai green curry base. Photo: Cassidy Stockton
Recipe: Thai Stir-Fried Oats
Cook time: 30 minutes
- 1¾ cups Bob’s Red Mill Steel Cut Oats
- 2 tbsp vegetable oil
- 3 green onions, thinly sliced, green and white parts separated
- 1 medium bell pepper, diced
- 230g shiitake or button mushrooms, sliced
- 3 tbsp soya sauce
- 1½ tbsp bottled Thai green curry paste
- 2 tbsp brown sugar or date sugar
- 2 large eggs, lightly beaten
- 1 cup fresh pineapple, diced
- ½ cup roasted, lightly salted cashews, coarsely chopped
- ¼ cup Bob’s Unsweetened Coconut Flakes
- juice and zest of 2 medium limes
- ½ cup fresh cilantro or mint leaves (or combination of both), minced
1. Soak oats overnight in water to cover. Alternatively, cook oats over stove for 3 to 5 minutes.
2. Drain oats in a fine mesh sieve, pressing out excess water. Set aside.
3. Heat oil in a large non-stick skillet over medium-high heat. Add white parts of the green onions, bell pepper and mushrooms; stir-fry for 1 minute.
4. Add fish sauce, curry paste, sugar and drained oats to the skillet. Stir-fry for 3 minutes.
5. Push oat mixture to the side of skillet and add eggs to cleared space; cook and stir until eggs are just set, then combine with oat mixture.
6. Add pineapple, cashews and coconut flakes. Stir-fry for 30 seconds.
7. Remove from heat and stir in lime juice, lime zest, green parts of green onions and half of the herbs. Serve, sprinkled with the remaining herbs.
Meet Bob Moore, the founder of Bob’s Red Mill Natural Foods
Bob Moore is the founder of Bob’s Red Mill Natural Foods, a wellness brand specialising in wholegrain products.
In 2011, he and his wife Charlee donated more than USD $30 million to Oregon Health & Science University, Oregon State University and the National College of Natural Medicine in the US to help further research and promote the role of whole grains in a healthy diet. Bob is a firm believer of eating at least three servings of wholegrain foods daily.
Bob’s Red Mill Natural Foods products are available at Cold Storage outlets in Singapore.
This weekend (April 15 and 16, 2016), Bob will be giving away free autographed copies of his cookbook Dinners, as well as vouchers for Bob’s Red Mill Natural Food products at Great World City Cold Storage (April 15, 11.30am to 1.30pm) and Tanglin Market Place Cold Storage (11.30am to 1.30pm). The cookbooks and vouchers are limited to one set per pax, while stocks last.
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