Wheat free food fact file
Oats
Oats are a nutritional cereal rich in soluble fibre and containing more protein than other cereals. Oats do contain some gluten, and are therefore usually considered absolutely fine for people with a wheat allergy, but are not recommended for a gluten free diet, although some coeliacs can tolerate oats in small quantities.
Oats are extremely versatile and can be used to make porridge, flapjacks, wheat free muesli, cakes, bread, cookies and oatcakes. Oats are also used to make certain beers, and feature very strongly in traditional Scottish cooking, including Haggis.
quantities:
All oats will increase in quantity when fluid is added to them due to absorption, although each type will absorb different quantities. If in doubt follow the instructions on the packet or the recipe being followed.
cooking:
Each different type or grade of oats require slightly different cooking processes so it is worthwhile following the instructions on the packaging or the recipe being followed to avoid disasters.
storing:
Oats and oat products need to be kept in cool, dry, airtight conditions.
alternative types:
Oat bran
When oat flour is produced the outer casing of the oat has the germ and bran removed, the oat bran is high in fibre and
can be added to recipes to raise the fibre level and give it additional texture.
Oat flakes
Oat flakes are oatmeal that has been steamed and then flattened using large rollers.
Oat flour
Oats are finely ground to make flour. It makes very good oatcakes but is generally combined with other alternative wheat free
flours for general cooking uses.
Oatmeal
There are different grades of oatmeal, pinhead, rough, medium rough, medium fine, superfine. Each distinct type generally having a
particular suited use, refer to packets for details.
Groats
These are oats that have been crushed and dehusked, and not widely used outside of traditional Scottish cooking.
nutritional information:
Typical values per 100g of product (dry oats)
Energy - 383 kcal
Protein - 10g
Carbohydrate (total) - 74.4g
Carbohydrate (sugars) - 1.9g
Fat (total) - 5g
Fat (saturated) - 1.7g
Dietary fibre - 7.9g
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