Oats
Oats are cultivated at altitudes between 2,500 and 4,000 meters in regions such as Apurímac, Ayacucho, Cusco, Huancavelica, and more. They are an excellent source of soluble fiber (particularly beta-glucans), proteins, and magnesium. The high fiber content in oats helps reduce cholesterol levels, promoting heart health, while also supporting digestive health by aiding in regular bowel movements.
Although oats are naturally gluten-free, individuals with gluten sensitivity should exercise caution due to potential cross-contamination during processing
| AREAS – MASL | RICH IN |
| 2500 – 4000 MASL – APURIMAC – AYACUCHO – CUSCO – HUANCAVELICA – HUANUCO – JUNIN – LA LIBERTAD – MOQUEGUA – PUNO | – Soluble fiber (beta-glucans) – Proteins – Magnesium |
| BENEFITS | CONTRAINDICATIONS |
| Oats are an excellent source of fiber, helping to reduce cholesterol levels and promoting digestive health. | Generally has no major contraindications, but individuals with gluten sensitivity (despite oats being gluten-free by nature, cross-contamination can occur) should be cautious. |
RECIPE – Savory Oat Risotto with Mushrooms and Spinach
Ingredients
Instructions
- Sauté the Onion and Garlic: Heat olive oil over medium heat in a large pan. Add the chopped onion and garlic, sautéing until they are soft and fragrant, about 3-4 minutes.
- Cook the Mushrooms: Add the sliced mushrooms and cook for about 5 minutes until they are golden brown and have released moisture.
- Toast the Oats: Stir in the steel-cut oats and cook for 1-2 minutes, allowing them to lightly toast and absorb the garlic and onion flavors.
- Add the Broth Gradually: Begin adding the warm vegetable broth, one ladle at a time, stirring frequently. Allow the oats to absorb the broth before adding more. Continue this process for about 20-25 minutes until the oats are creamy and tender.
- Add Spinach: Stir in the fresh spinach during the last 3-5 minutes of cooking, allowing it to wilt and mix well with the oats.
- Finish and Serve: Stir in the Parmesan cheese (if using) and season with salt and pepper to taste. Garnish with fresh parsley and serve hot,