Oats
Oats are an inexpensive breakfast and are easier to prepare than you think. They have a good balance of complex carbohydrates, protein, essential fatty acids and minerals which helps you to keep a sustained level of energy throughout the day.
Oats contain tryptophan which is an essential amino acid and an important nutrient as it gets converted into serotonin and melatonin. Serotonin is a key bio-chemical that helps to maintain our moods so when serotonin levels are low, we are more prone to depression, anxiety, panic attacks, or insomnia. Low serotonin levels can also be a factor in tension, irritability, and aggressive behaviour. Excessive stress can also cause depletion of the body’s tryptophan stores.
Melatonin forms part of the system that regulates the sleep-wake cycle, so if you are having trouble sleeping, oats could be a good way to increase your levels of melatonin.
Oats also contain fibre, more specifically beta-glucans which aid the excretion of cholesterol and increases the body's ability to fight off infection. The fibre is also known to help reduce the risk of high blood pressure, heart attacks, and breast cancer in pre-menopausal women).
Oats also contain magnesium which is involved in the body's use of glucose and insulin, so it can reduce the risk of type 2 diabetes and help reduce ache's and pains. Symptoms of low magnesium can include leg cramps, migraines fatigue, loss of appetite and depression.
Oats also have a low-glycaemic index so leaves you feeling fuller for longer.
Porridge Recipe (per person)
1/2 cup Scotch instant oats
1 cup of water
1 small banana, mashed (optional)
2 tbsp honey (optional)
1. In a saucepan, place the instant oats and the water
2. Bring to the boil and simmer for 2 mins
3. If using banana, while the porridge is simmering, mash the banana and stir through at the end
before serving
Optional: Add banana slices on top and drizzle the honey over
4. Otherwise just serve porridge with your favourite toppings
Oats contain tryptophan which is an essential amino acid and an important nutrient as it gets converted into serotonin and melatonin. Serotonin is a key bio-chemical that helps to maintain our moods so when serotonin levels are low, we are more prone to depression, anxiety, panic attacks, or insomnia. Low serotonin levels can also be a factor in tension, irritability, and aggressive behaviour. Excessive stress can also cause depletion of the body’s tryptophan stores.
Melatonin forms part of the system that regulates the sleep-wake cycle, so if you are having trouble sleeping, oats could be a good way to increase your levels of melatonin.
Oats also contain fibre, more specifically beta-glucans which aid the excretion of cholesterol and increases the body's ability to fight off infection. The fibre is also known to help reduce the risk of high blood pressure, heart attacks, and breast cancer in pre-menopausal women).
Oats also contain magnesium which is involved in the body's use of glucose and insulin, so it can reduce the risk of type 2 diabetes and help reduce ache's and pains. Symptoms of low magnesium can include leg cramps, migraines fatigue, loss of appetite and depression.
Oats also have a low-glycaemic index so leaves you feeling fuller for longer.
Porridge Recipe (per person)
1/2 cup Scotch instant oats
1 cup of water
1 small banana, mashed (optional)
2 tbsp honey (optional)
1. In a saucepan, place the instant oats and the water
2. Bring to the boil and simmer for 2 mins
3. If using banana, while the porridge is simmering, mash the banana and stir through at the end
before serving
Optional: Add banana slices on top and drizzle the honey over
4. Otherwise just serve porridge with your favourite toppings