Oats are often praised for their health benefits, including providing a rich source of fiber, vitamins, and minerals. One of the simplest and most versatile ways to enjoy oats is by turning them into a quick snack. The following recipe demonstrates how to make a delicious, healthy oat snack that is perfect for a quick bite or as a part of a balanced diet.
Ingredients
- 200g Instant Oats
- 2 Eggs
- 25g Crushed Red Dates
- 35g Crushed Peanuts
- 50ml Yogurt
- Black Sesame Seeds (for garnish)
Preparation
Mix the Base: Start by placing 200g of instant oats into a mixing bowl. Instant oats are chosen for their quick cooking time and soft texture, making them ideal for snack preparation.
Add Eggs: Crack two eggs into the oats. Eggs provide structure to the snack and act as a binding agent, helping all ingredients come together.
Incorporate Dates and Peanuts: Add 25g of crushed red dates and 35g of crushed peanuts to the mix. Dates add natural sweetness, while peanuts provide a crunchy texture and healthy fats.
Yogurt for Moisture: Pour in 50ml of yogurt, which will give the mixture a creamy consistency and add beneficial probiotics for digestive health.
Mix Well: Use your hands or a spoon to thoroughly mix the ingredients. Make sure the oats, eggs, dates, peanuts, and yogurt are evenly combined.
Shape the Snacks: Take small portions of the mixture and roll them into round balls or flatten them into cookie shapes using your hands. This step allows you to control the size and shape of your snacks.
Sprinkle Sesame Seeds: For added flavor and crunch, sprinkle some black sesame seeds on top of each oat snack. Sesame seeds are a great source of antioxidants and minerals such as calcium and magnesium.
Cook the Snacks: Place the shaped oat snacks in an air fryer and bake each side for 10 minutes at 150°C (302°F). The air fryer ensures a crispy exterior while keeping the inside soft and moist.
Serve and Enjoy: Once baked, let the snacks cool for a few minutes. Enjoy them as a healthy snack or even as a breakfast option. Their rich, nutty flavor and satisfying texture make them a perfect treat for any time of the day.
Health Benefits
High in Fiber: Oats are a fantastic source of soluble fiber, which is known to help reduce cholesterol levels and regulate blood sugar. This makes the oat snack a heart-healthy choice, especially when included as part of a balanced diet.
Rich in Protein: The addition of eggs provides a good dose of protein, which helps in muscle repair and growth. Peanuts also contribute a healthy amount of protein, making this snack a great choice for those looking to boost their protein intake.
Packed with Antioxidants: Red dates are known for their antioxidant properties, which help protect the body from oxidative stress and reduce inflammation. Black sesame seeds also provide antioxidants that promote skin health and prevent aging.
Supports Digestive Health: The fiber content in oats, combined with the probiotics from yogurt, helps promote gut health and improve digestion. Eating foods that support digestion is essential for overall health and wellbeing.
Good for Skin: The combination of peanuts and sesame seeds offers healthy fats, which nourish the skin and help maintain its elasticity. These nutrients are essential for keeping the skin hydrated and youthful.
Healthy Oat-based Dishes
1. Overnight Oats
A quick and easy breakfast option, overnight oats require no cooking. Simply mix oats with your choice of milk or yogurt, let it sit overnight in the fridge, and it’s ready to eat in the morning.
Ingredients:
- 1/2 cup Rolled Oats
- 1/2 cup Almond Milk (or any milk of your choice)
- 1 tbsp Chia Seeds
- 1 tsp Honey (optional)
- Fresh Fruit (berries, banana slices, etc.)
Directions:
- In a mason jar or container, combine oats, chia seeds, and milk.
- Stir well to mix, cover, and refrigerate overnight.
- In the morning, add fresh fruit and drizzle with honey if desired.
Health Benefits:
- Packed with fiber and protein, making it a perfect start to your day.
- Chia seeds add omega-3 fatty acids and extra fiber for improved digestion.
- Fresh fruit provides a dose of antioxidants and vitamins.
2. Oatmeal with Banana and Almond Butter
This warm and filling breakfast is a great way to start your day with heart-healthy fats and natural sweetness.
Ingredients:
- 1/2 cup Rolled Oats
- 1 cup Water or Milk
- 1 Banana, sliced
- 1 tbsp Almond Butter
- Cinnamon (optional)
Directions:
- Cook the oats with water or milk according to package instructions.
- Once cooked, stir in almond butter for creaminess.
- Top with banana slices and sprinkle with cinnamon for extra flavor.
Health Benefits:
- Oats provide a steady release of energy, making this a great option for sustained energy throughout the morning.
- Almond butter is rich in healthy fats, which support brain function and heart health.
- Bananas are a great source of potassium, which supports muscle and heart function.
3. Oatmeal Energy Balls
Perfect for a quick snack or a pre-workout boost, these energy balls are packed with oats, peanut butter, and seeds for an easy-to-make, nutrient-dense snack.
Ingredients:
- 1 cup Rolled Oats
- 1/2 cup Peanut Butter
- 1/4 cup Honey
- 2 tbsp Chia Seeds or Flaxseeds
- 1/4 cup Dark Chocolate Chips (optional)
Directions:
- In a large bowl, combine oats, peanut butter, honey, and chia seeds.
- Stir until well mixed, then roll the mixture into small balls.
- Refrigerate for 30 minutes to set before enjoying.
Health Benefits:
- A great source of fiber, protein, and healthy fats.
- The chia seeds provide omega-3s, while the oats offer a steady energy release.
- Peanut butter adds protein and healthy fats, helping keep you full and satisfied.
4. Oatmeal with Berries and Yogurt
A simple, delicious way to enjoy oats while boosting your intake of probiotics and antioxidants.
Ingredients:
- 1/2 cup Rolled Oats
- 1 cup Milk or Water
- 1/2 cup Greek Yogurt
- 1/2 cup Fresh Berries (blueberries, strawberries, etc.)
- Honey or Maple Syrup (optional)
Directions:
- Cook the oats in milk or water until soft.
- Spoon the oats into a bowl, then top with Greek yogurt and fresh berries.
- Drizzle with honey or syrup if you prefer a touch of sweetness.
Health Benefits:
- Greek yogurt is a great source of probiotics, which support gut health.
- Berries are packed with antioxidants that fight oxidative stress.
- Oats offer fiber that promotes healthy digestion and heart health.
5. Savory Oatmeal with Avocado and Egg
Switch things up with a savory take on oatmeal. Topped with a fried egg and creamy avocado, this dish makes for a delicious and filling meal.
Ingredients:
- 1/2 cup Rolled Oats
- 1 cup Water or Broth
- 1 Avocado, sliced
- 1 Egg (fried or poached)
- Salt and Pepper (to taste)
- Chili Flakes (optional)
Directions:
- Cook the oats in water or broth for a savory base.
- While the oats cook, fry or poach an egg to your desired consistency.
- Once the oats are cooked, top with avocado slices and the fried egg.
- Season with salt, pepper, and chili flakes for a kick.
Health Benefits:
- A balanced combination of healthy fats, fiber, and protein.
- Avocado provides heart-healthy monounsaturated fats.
- The egg adds protein and healthy fats to keep you full and satisfied.
These oat-based dishes offer a variety of ways to enjoy the health benefits of oats, from breakfast to snacks. You can customize each recipe with your favorite fruits, nuts, seeds, or even savory toppings to suit your taste preferences and nutritional needs.
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Conclusion
This simple oat snack is not only easy to make but also provides a range of health benefits. Whether you’re looking for a quick snack or something to fuel your morning, this recipe is both nutritious and delicious. Packed with fiber, protein, antioxidants, and healthy fats, these oat snacks are an excellent choice for anyone looking to improve their diet while enjoying a tasty treat.