Rolled Oats and Pepita Seeds

Rolled oats is a humble pantry staple bursting with health benefits. They are a wholegrain and contain a gel-like soluble fibre called beta-glucan, a fibre known to have cholesterol-lowering effects and reducing cardiovascular risk factors. Steel-cut oats and rolled oats are the least processed versions of oats and retain the most nutrition.

Find it in… the cereals section of your local supermarket. Buying them by the kilo is more economical.

Use them … toasted in the oven or fry pan for homemade muesli, blitz in the blender and add to patties, substitute for breadcrumbs, and add to pancakes and baking. 

Pepita seeds is Spanish for “little seeds of pumpkin” and is literally the edible seeds of pumpkin. They are flat, green or light grey seeds. These seeds are 25% protein and contain heart-healthy monounsaturated fats, magnesium and antioxidants such as carotenoids and vitamin E. In this sense, a tablespoon of pepita seeds is counted as a serve of protein.

Find them in…the nuts and seeds aisle or baking aisle of your local supermarket or green grocer.

Use …sprinkled in baking, smoothies, on cereal or on fruit with a dollop of plain yoghurt. You can make your own stash of pepita seeds – scoop, rinse and roast the seeds from your next pumpkin. Store them in your pantry in an airtight container in a cool dry area away from sunlight and heat.