Oat flour as a food product, grinding methods. Calorie content and composition, effect on the body. What dishes are oatmeal based?
Oat flour is a food product made by processing and grinding cereal grains. The smell is fresh, the texture is homogeneous, the size of the endosperm is up to 0, 1-0, 2 mm, when rubbing between the fingers, individual grains are not felt. GOST oat flour - 31645-2012. Color - cream, grayish-white, the presence of lumps or grains, which are determined visually, is not allowed. Such grinding is considered one of the most beneficial due to the high amount of vitamins and minerals.
How is oat flour made?
If wheat, after harvesting and threshing, is immediately taken to the mill, then the technology for producing flour from oats will be complicated. The peculiarity of the structure of cereal seeds is the multilayer (filminess) of the seed membranes, which cannot be gotten rid of with the help of a wind. In the production of oat flour, after the primary threshing, the grains are washed and steamed, receiving flakes, then they are thoroughly dried and ground into flour.
During heat treatment, foreign inclusions are removed and starch is dextrinized. Without this stage, the product will not be fully assimilated. In addition, steaming destroys pathogens that develop on agricultural crops, get on it both in the fields and during transportation and storage.
There are several ways to make your own oat flour:
- From grain … Oats, better crushed, are washed and dried by spreading them in one layer on thick paper or a baking sheet. A paper or plain towel is not used, as the embryo may hatch. Then the grains are poured into a coffee grinder, blender bowl or food processor and rinsed several times until a fine consistency is obtained. Sieve, separating large particles. If there are many of them, then the grinding is repeated.
- From flakes. When purchasing flakes, the manufacturing method should be clarified. You should buy those that need to be cooked for at least 25-30 minutes. "Hercules" or products on the packaging which says "Pour boiling water" are not suitable. The grinding is carried out in the way already described.
- From grains with heat treatment … If you could not buy steamed (rolled) seeds, then you can heat treatment yourself. To make high-quality oat flour at home, the grains are soaked for a day, often changing the water and rinsing. Pour in water in the evening, and in the morning they begin to rinse every 2 hours. This is more convenient and will help avoid germination. Then they are not dried, as already described, but, on the contrary, they are steamed. For this, a multicooker and the "Quenching" mode (1 hour) are optimal, a double boiler - the regulator is set to a minimum and left for 40 minutes. If there is no kitchen equipment, you can simmer on the smallest heat in a little water for 20 minutes, stirring constantly. Care must be taken that the water does not evaporate and the contents of the pan do not burn. Then the grains are dried, as already described. Before deciding on the grind, you should think about what to cook from oatmeal. If it is needed for sprinkling dishes, and not for adding to the dough, then a larger fraction is enough. To get it, grinding is carried out in a meat grinder, turning the handle back and forth, or in a mortar with a pestle.
Sometimes it is advised to grind the grains in your hands or grind them with a rolling pin. It will not work to get the desired texture of oatmeal in this way, there will still be individual grains. Products made from such a product will turn out to be rough. If you use it, then only as a bedding.
A self-prepared product is not suitable for long-term storage - you can put it in a tightly sealed container in the refrigerator for 10-12 days. And if you buy oatmeal in a store, you can keep it in paper or linen bags for up to six months, in a dark, well-ventilated place. You should focus not on the day of purchase, but on the date indicated on the package.
All kitchen accessories in which grain is ground must be thoroughly rinsed beforehand. This is especially important if you are using a coffee grinder. The inclusion of coffee dust can alter the taste of the baked goods and alter the properties of the product.
Read also how to make cornmeal
The composition and calorie content of oat flour
In the photo oat flour
The demand for the product is explained by the high content of nutrients. Due to the peculiarities of processing, starch is almost completely transformed, which makes it possible to introduce dishes and baked goods into diets that help to lose excess weight.
The calorie content of oatmeal is 369 kcal per 100 g, of which
- Protein - 13 g;
- Fat - 6.8 g;
- Carbohydrates - 64.9 g;
- Dietary fiber - 4.5 g;
- Water - 9 g.
Vitamins per 100 g
- Vitamin B1, thiamine - 0.35 mg;
- Vitamin B2, riboflavin - 0.1 mg;
- Vitamin E, alpha tocopherol - 1.5 mg;
- Vitamin PP - 4.3 mg;
- Niacin - 1 mg
Minerals per 100 g
- Potassium, K - 280 mg;
- Calcium, Ca - 56 mg;
- Magnesium, Mg - 110 mg;
- Sodium, Na - 21 mg;
- Phosphorus, P - 350 mg;
- Iron, Fe - 3.6 mg.
Oatmeal also contains a small amount of folic acid, which is necessary for the formation of the fetal neural tube during pregnancy, and silicon, which prevents the development of diabetes and cancer.
To accurately calculate the calorie content of dishes made by grinding oats, you should rely on the following data:
| Measure | Volume, ml | Weight, g | Calorie content, kcal |
| Cup | 250 | 130 | 479.7 |
| Faceted glass | 200 | 110 | 405.9 |
| Tablespoon |
20 - no "slide", 25 - with "slide" |
73.8 | |
| Tea spoon | 6-8 | 22.1 |
The benefits and harms of oatmeal are explained by the insignificant content of fatty acids - 1.1 g per 100 g. There are enough of them to replenish the energy supply, but the fat layer under the skin and around the internal organs does not have time to form. In addition, women who have introduced dishes with a new addition to their diet report no mood swings during the day. These substances support the work of the hormonal system, namely, the ability to work and outbursts of emotions in the "weaker" sex depend on it.
The benefits of oat flour
The product can be considered medicinal. According to research by American scientists, the grinding of this type of cereal contains such a balanced vitamin and mineral complex that it is easily absorbed in the human body. In addition, it contains insoluble fiber, which has a cleansing, absorbent and antioxidant effect.
The benefits of oat flour
- Supports the vital activity of microorganisms that are involved in the breakdown of food residues and suppress the activity of pathogenic flora that penetrate the intestines with food or enter the bloodstream.
- Regulates lipid-protein metabolism at the cellular level.
- Stabilizes bowel function. If your diet includes bread or oatmeal baked goods, constipation is not annoying.
- Normalizes cholesterol levels and prevents the formation of plaques in the lumen of blood vessels, reduces the risk of atherosclerosis.
- Stimulates the regenerative processes of all tissues and organs, accelerates the growth of children and stops rickets.
- Tones up the cardiovascular system, maintains a stable heart rate, reduces the frequency of attacks of hypertension and arrhythmias.
- Stimulates the production of norepinephrine, which is responsible for mood.
- Develops memory, increases the ability to concentrate and improves coordination.
- Strengthens teeth and nails and leaves hair soft and smooth.
- Helps build muscle volume.
It is allowed to introduce the product into the daily menu for diabetes mellitus. The glycemic index of oat flour is low - at the level of 45 units, because the carbohydrate content in the original cereal is lower than in wheat or rye (up to 58%). In addition, it contains beta-glucans, which lower blood glucose levels.
Starch dextrinization allows meals and breads with oat flour to be included in the diet of people suffering from hepatitis or liver disease, one of the symptoms of which is organ dysfunction. In these conditions, you have to adhere to a strict diet, which negatively affects the emotional state - the quality of life is significantly reduced. During this time, the opportunity to eat an extra cookie or a piece of bread can significantly improve your mood.
Oatmeal recipes
This product is used more in the confectionery industry. But with the advent of modern bread makers, they began to add it to bun dough, bake bread and loaves.
Oatmeal Recipes:
- Pancakes … Milk, 400-450 ml, is preheated. The temperature is checked by dropping a little on the skin of the brush. Feels warm - you can turn it off. Dissolve 2-3 tbsp. l. honey. Fresh take more. Drive in 2 chicken eggs, do not separate the white and yolk, add some salt and add 1 tsp. baking powder or baking soda on the tip of a spoon, quenching with vinegar or lemon juice. Pour flour in a thin stream to get a batter. Experienced housewives immediately introduce butter (pre-melted) into the dough, and for inexperienced ones it is better to grease a hot frying pan. Pancakes are fried on both sides.
- Tortillas … These baked goods can replace bread. Beat 1 egg with a glass of kefir, add some salt, add 0.5 tsp. soda, pour in the grinding of 2 types - 8 tbsp. l. oats and 3 tbsp. l. wheat. They are baked in a frying pan, greased with a small amount of sunflower oil. When baking, the tortillas rise.
- Slimming buns … To make the dough, stir in 170 ml of kefir 1 egg, wheat and oat flour - 100 g each, 3 tbsp. l. bran - which you like best, add salt, add spices - pepper, cinnamon, ginger powder of your choice, as well as soda - 1 tsp. The dough should be of such consistency that round buns can be formed. Sprinkle them with sesame seeds and spread them on a baking sheet lined with parchment. Smear with yolk and leave to stand for 15 minutes. Bake at 180-190 ° C until browned. This usually takes 20-25 minutes.
- Oat bread … First, fill the bowl of the bread machine with liquid ingredients, then free-flowing. Warm milk - 280 ml, refined sunflower or melted butter - 1 tbsp. l., salt - 1, 5 tsp., sugar - 2 tbsp. l. Only then the mixture of ingredients is poured in - first 250 g of wheat grinding, and then 100 g of oatmeal. Add 50 g of cocoa oatmeal or flakes. Fast baker's yeast is placed last in the bowl - 1.5 tsp. Set mode №1, the main one. After the bread is ready, it is allowed to cool first in the bowl and then on the wire rack.
- Biscuits … Sift 350 g of wheat and 150 g of oat flour into one bowl, mix with 1 tsp. cinnamon and 0.5 tsp. baking powder. A pinch of salt is enough. In another container, beat in slightly melted butter (170 g) 250 g of powdered sugar, a little vanilla or lemon essence and 2 tbsp. l. molasses made from date, palm or cane sugar. Combine prepared mixtures - it is better to pour dry into liquid. To get a dough that can be kneaded, dilute with ice water, pouring in a thin stream. Preheat the oven to 200 ° C, and roll the dough into a layer. Cookies are cut with curly molds or with a knife, then squares or rectangles are obtained. Bake for 15 minutes. You can add raisins, nuts or dried fruits to the dough.
Oatmeal is used to prepare not only dishes, but also a very popular drink, jelly, is brewed. Usually it is introduced into a diet for weight loss or it is recommended to drink it for diseases of the digestive tract. An addition from berries or fruits will help make jelly a real delicacy. The basis is berry compote. If you chose cherries, then the proportions are 1.3 liters of water and 0.5 kg of pitted berries. Currants take less for the same amount of liquid - no more than 0.4 kg. Boil for 5 minutes, add sugar to taste and cinnamon. The berries are taken out. Bred 4 tbsp. l. oat flour in 200 ml of warm water, knead so that no lumps form. Bring the compote with berries to a boil, pour in the flour solution, wait until it rises, and immediately remove it from the heat. Stir constantly.
Kissel should cool down on its own to room temperature. Then it is chilled in the refrigerator. Served in a bowl with fresh berries and ice cream - ice cream or creme brulee is better.
Interesting facts about oat flour
For food purposes, cereals began to be planted more than 4000 years ago, but oats began to be cultivated much later. At first it was considered a weed, and then it was used as forage - as fodder for livestock, in most cases for horses.
The unique properties of the culture were first noticed by Chinese grain growers and began to use it for baking. The dough made from oatmeal turned out to be denser, so at first it was introduced as an additive. Only now, when modern cooking technologies have appeared, it has become possible to bake airy rolls and delicacies.
However, in the food industry, fine grinding is still not used for making bread, but it is in demand in private bakeries. But whole grain flour from this cereal is in demand, it is added in the manufacture of pasta. But when asked what can be baked from oatmeal, most often it is not bread or rolls that come to mind, but cookies.
In Russia, oatmeal was not recognized for a long time, but they cooked porridge or oatmeal dishes. For its production, the grains, without removing the films, were poured with hot water and left for a day in a Russian oven, in a high clay pot. Then they were laid out on a metal lattice with fine holes and left in the same oven, where they were dried at a low temperature for 3 days. The grains became crunchy, darkened, “browned”.
If we compare the photo of oat flour and oatmeal, then the first is not much different in appearance from wheat - except in color, and the second is more like cocoa grains. At home, in order to achieve complete uniformity, you have to sift several times - if you do not plan to use it for decorative purposes, for dusting buns.
Now you can buy a grind made from oatmeal. Thus, it is possible to maintain a high amount of B vitamins, amino acids and biologically active substances. It is from it that the famous cookies are made. The rolls and pies resemble rye in appearance, but the smell is sweetish, and the structure is light.
Watch a video about the properties of oat flour:
