Dah lama juga tak membuat muffin. Sesuatu yang lembut, sedap dan senang nak buat. Kali ni berangan nak meletakkan berries yang dibeli dengan sedikit oats.. 'Healthy' lah kononnya..first of all jom ambil tahu apa kelebihan blue berry dan strawberry ni. Owh tidak dilupakan kebaikan oats dalam pemakanan. Tak mampu nak menaip semua, maka saya kongsikan berdasarkan 'search and read' yang ringkas.
Blueberries
The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in
anti oxidants like Anthocyanin,
vitamin C, B complex,
vitamin E,
vitamin A,
copper (a very effective immune builder and anti-bacterial),
selenium,
zinc,
iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your
immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.
Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.
Strawberry
Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage, and in so doing prevent disease and aging. Blueberries in particular contain more disease-fighting antioxidants than any other fruit or vegetable.
Blueberries, raspberries and especially strawberries are an excellent source of Vitamin C and soluble fiber. They also contain a powerful antioxidant called ellagic acid.
The amounts of flavonols (quercetin, myricetin and kaempferol) and phenolic acids (ellagic, p-coumaric, caffeic and ferulic acids) were analysed in six strawberry cultivars and in the berries of genus Vaccinium(four blueberry cultivars, wild bilberry, wild bog whortleberry)
phenolic, anthocyanin, and ascorbate
The soluble fiber found in the strawberry, raspberry and blueberry help lower cholesterol.
Oats..
10 Reasons Why I Love Oatmeal
1. Low calorie food; stops cravings.
A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings.
2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.
3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on
cholesterol levels
I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .
This means however, that oats are not raw and will not sprout.
Baiklah..terus ke resepi yang ringkas:
1. BAHAN BASAH
1 biji telur
1 cawan susu
1/4 cawan minyak jagung
1/4 cawan gula
Pukul sehingga sebati
2. BAHAN KERING
1/2 cawan oatmeal
2 cawan tepung gandum
3 sudu teh baking powder.
Ayak tepung dan baking powder
Satukan dengan oatmeal
Campurkan bahan basah ke bahan kering
1 cawan buah strawberry (dipotong kiub) dan blueberry
Campurkan buah dan adunan muffin
Masukkan ke dalam muffin cup
Bakar selama 25 minit pada suhu 170C..
Dah siap..best for breakfast and evening tea break..
