Oatmeal is one of the best foods for weight loss. Including this cereal is not only a way to provide energy healthily, but one of its benefits is to provide long-term satiety.
However, because oatmeal is virtually gluten-free, forming a rich, crispy dough is challenging.
Now, can you make a rich dough with oatmeal? Yes, of course. The key is to find the correct measure of oatmeal and liquid. To achieve a crunchy oatmeal dough, the important thing is not to add excess fluids.
Vegetable pie recipe with oatmeal dough
Here’s a simple and easy vegetable tart with an oatmeal dough recipe.
Ingredients for the dough:
- 1 cup oatmeal (or processed flaked oats)
- 1 cup of almond flour or rice flour
- Three tablespoons of virgin olive oil
- 1 egg
- Three tablespoons of lard (or ghee butter)
- Half a cup of mixed seeds (flax, chia, sesame)
- Salt, pepper, and garlic powder
- One tablespoon of baking powder
Procedure for the dough:
- Mix the dry ingredients. Add the egg, the white, the butter, and the oil.
- Let stand 10 minutes in the refrigerator
- Roll out the dough in previously buttered
- Bake in a moderate oven for 15 minutes, remove, and reserve.
Ingredients for the stuffing:
- 1 red pepper
- ½ cup edible mushrooms (Portobello, shiitake, champignons)
- Two green onions diced
- 2 garlic cloves, minced
- Three beaten eggs
- One tablespoon of cream cheese
- 1 zucchini, chopped
- ½ cup dried tomatoes
- ½ cup of olives
- 50 mL coconut milk
- Ten ccs of coconut oil
- Salt, pepper, and curry to taste
- Optional: Parmesan cheese and rosemary
- For the filling, cut the vegetables into cubes (peppers, onion, and zucchini) and sauté them in coconut oil until they are transparent.
- Add the mushrooms, garlic, olives, and dried tomatoes and sauté for five more minutes.
- Mix everything with the cream cheese and coconut milk and allow to settle for 5 minutes.
- Place the filling on the dough, and add the almonds and rosemary.
- Bake at 180 degrees for 15-20 min, and that’s it!
Nutritional value – 1 serving
- Calories – 280 Kcal
- Carbohydrates – 20 g (30%)
- Fat – 17 g (50%)
- Proteins – 10 g (12%)
Why oatmeal dough and not white flour?
The oatmeal dough is better than white flour because of its low glycemic index. (1) Oatmeal dough delivers its energy slower than refined white flour. This is particularly important for people losing weight or diabetics as it does not cause substantial changes in insulin and leptin levels.
In addition, oats are high in beta-glucans—a particular type of fiber with antioxidant properties. Studies recommend including at least 1g of beta-glucans per day to reap its benefits. (1) This is the equivalent of 50g of oatmeal per day.
Also, if you opt for gluten-free oatmeal, the recipe described above is suitable for celiacs. Although it may slightly increase its price, the dough with oats may also be ideal for those with gluten intolerance.