Oatmeal Apple Almond

When you happen to buy fresh and slightly too hard apples, you can make a treat with them using cinnamon and sugar.
Chop the apples and sprinkle with a mixture of sugar and cinnamon, almond flour, and whole almonds.
Microwave.

Oats:
- Oats contain more protein and fat than other grains grown in Finland. Most of the fat in oats is soft, or unsaturated fat, which is beneficial for health.
Oat protein is of high nutritional quality, as it is well absorbed. Oats are rich in fiber, more than half of which is beta-glucan, which is particularly beneficial for health.
Oats also provide B vitamins, iron, magnesium and zinc, among other things.
- Oats do not contain any gluten, unlike rye, wheat and barley. Therefore, oats are also suitable for people with celiac disease, as long as they are pure and not mixed with cereals containing gluten.
Oats promote the well-being of the intestines of people with celiac disease, as they help maintain a diverse range of beneficial intestinal microbes.
Oats are also suitable for a FODMAP diet that is gentle on sensitive stomachs and irritable bowel syndrome.
- Oats' soluble dietary fiber beta-glucan helps control blood cholesterol levels. It forms a gel with water in the intestines, which prevents cholesterol from being absorbed into the body.
The gel also binds cholesterol-containing bile acids in the intestines. This reduces the amount of cholesterol absorbed into the body during digestion.
- Oats' beta-glucan helps to balance the rise in blood sugar after a meal. The effect is based on the fact that oats form a gel during digestion, which slows down the emptying of the stomach and the absorption of nutrients.
Steady blood sugar promotes endurance and helps maintain alertness.
- Oats' fiber promotes stomach function, prevents constipation and supports intestinal well-being. One hundred grams of oats contain nine grams of fiber.
Foods high in fiber increase satiety and can therefore also facilitate weight management. Fiber is also food for beneficial intestinal microbes.
- Oats are rich in antioxidants, such as avenanthramides. According to research, they are beneficial, among other things, in the body's defense and inflammatory reactions.
The antioxidants in oats have been found to help, for example, soothe irritated skin.

Apples are a nutritious fruit that contain many compounds that are beneficial to your health.

Vitamins: Apples contain vitamin C, which supports the immune system, and small amounts of B vitamins, such as vitamin B6 and folate.
Minerals: Apples contain potassium, which helps regulate blood pressure, as well as small amounts of magnesium and calcium.
Antioxidants: Apple skin and flesh contain quercetin, catechins, and other polyphenols that reduce inflammation and protect cells from damage.
Fiber: Apples contain both soluble and insoluble fiber, which promote gut health and support blood sugar control.

The health benefits of apples have been extensively studied, supporting their use as part of a balanced diet.

Heart health: The British Journal of Nutrition published a study showing that soluble fiber in apples can lower cholesterol levels and improve heart health.
Antioxidant Effects: A study in the American Journal of Clinical Nutrition highlights the role of apple polyphenols in protecting cells and reducing inflammation.
Digestive Support: An article in Harvard Health Publishing describes how apples support gut health and help prevent constipation.

Apple, sterols 18.3 mg

Energy is obtained from food fat, protein, carbohydrate, and alcohol. The unit of energy is kilojoule (kJ). One kilojoule corresponds to 0.239 kilocalories (kcal). Each macronutrient has a specific ability to produce energy. The energy factor of fat is 37 kJ/g (9 kcal/g), protein and carbohydrate 17 kJ/g (4 kcal/g), alcohol 29 kJ/g (7 kcal/g), fiber 8 kJ/g (2 kcal/g), organic acids 13 kJ/g (3 kcal/g), and sugar alcohols 10 kJ/g (2.4 kcal/g).

Total fat refers to the sum of all fat-soluble substances in food. Most dietary fat is in the form of triglycerides, but total fat also includes phospholipids and sterols. Fats serve as building materials for cells, participate in nervous system function, hormone metabolism, and growth. Fat provides 37 kJ (9 kcal) of energy per gram. The Finnish diet contains more fat than recommended.

Apple 100 g:
Nutrient Target
Energy kcal 52.0 kcal 3%
Energy kJ 217.6 kJ
Fat 0.2 g 0%
Carbohydrate 14.0 g 6%
Sugar 10.0 g 20%
Protein 0.3 g 0%
Fiber 2.2 g 9%

Vitamin Target
Vitamin C 4.6 mg 6%

Mineral or trace element Target
Calcium (Ca) 6.0 mg 1%
Magnesium (Mg) 5.0 mg 2%