SNACKS

Rolled Oats with Prune Nectar

This recipe involves just three ingredients: rolled oats, water, and prune nectar. The preparation is simple, with no cooking required. Here’s how you can make it:

Ingredients:

• Rolled oats
• Water
• Prune nectar

Preparation:

• Pour rolled oats into a bowl or container.
• Add cold water to cover the oats halfway.
• Add prune nectar to cover the remaining oats.
• Let it sit for a short while, allowing the oats to absorb the liquids and soften.

Health Benefits

Rolled Oats

• High in Fiber: Rolled oats are rich in dietary fiber, particularly beta-glucan, which helps in lowering cholesterol levels, promoting heart health, and aiding digestion.
• Nutrient-Rich: They provide essential nutrients such as manganese, phosphorus, magnesium, and iron. They also contain B vitamins, which are crucial for energy production.
• Low Glycemic Index: Oats have a low glycemic index, meaning they release sugar slowly into the bloodstream, providing sustained energy and preventing blood sugar spikes.

Prune Nectar

• Rich in Sorbitol: Prune nectar contains sorbitol, a natural sugar alcohol with mild laxative effects, which helps in maintaining regular bowel movements.
• High in Antioxidants: Prunes are rich in antioxidants, such as phenolic compounds, which protect the body from oxidative stress and reduce inflammation.
• Nutrient-Dense: Provides vitamins and minerals such as vitamin K, vitamin A, potassium, and iron, which are important for various bodily functions, including bone health and immune support.

Combined Benefits

• Digestive Health: The combination of rolled oats and prune nectar provides a significant amount of dietary fiber and sorbitol, promoting regular bowel movements and preventing constipation.
• Heart Health: The beta-glucan in oats helps reduce cholesterol levels, while the antioxidants in prune nectar reduce inflammation and oxidative stress, both of which contribute to heart health.
• Sustained Energy: The low glycemic index of oats and the natural sugars in prune nectar provide a balanced release of energy, keeping you fueled throughout the day.
• Versatile Snack: This recipe is not limited to breakfast. It makes for a nutritious and filling snack at any time of the day, providing sustained energy and essential nutrients.

This simple recipe of rolled oats, water, and prune nectar is not only easy to prepare but also packed with health benefits. It’s an excellent option for maintaining digestive health, supporting heart health, and providing sustained energy. Whether for breakfast or as a snack, it offers a nutritious and convenient way to include essential nutrients in your diet.