Wild oats

Research shows that oats contain a type of soluble fibre which helps to slow the digestion and absorption of carbohydrates. This means oats can help to keep blood sugar levels steady – a great benefit for people with diabetes or slimmers looking to avoid snacking with these recipes

Crunchy Fish Cakes
Makes 8

1kg potatoes, cut in big chunks
350g smoked mackerel fillet
5 tbsp olive oil
1 large onion, finely chopped
1 tsp grated fresh root ginger
2 tsp paprika
2 tbsp parsley, chopped
juice of half a lemon
1 egg, beaten
100g porridge oats

l Cook the potatoes in slightly salted water until tender. Drain and mash with a fork. Remove skin and bones from the smoked mackerel and, to using the same fork, mix fish flakes in mashed potatoes.
l Heat 1tbsp of olive oil in a saucepan and fry the onion, ginger and paprika until the onion is soft. Stir into the fish mixture together with the parsley, lemon juice and salt.
l Divide mixture into 8 balls and flatten slightly with your palm. Dip in beaten egg and coat with oats. Chill in the fridge for 30 minutes.
l Heat 2tbls of olive oil in a non-stick frying pan. Fry 4 fish cakes at a time for 5-6 minutes on each side. Use remaining olive oil for the last 4 fish cakes.
l Serve hot with lemon wedges and a crispy, green salad.

Oat and Coconut Cookies
Makes 40

225g butter
250g soft light brown sugar
1 large egg, beaten
1 tsp vanilla essence
225g plain flour
1 tsp baking powder
1/2 tsp bicarbonate of soda
125g rolled oats
75g desiccated coconut

l Preheat the oven to 180°C/350°F/Gas mark 4. Cream together the butter and sugar until light and fluffy.
l Gradually beat in egg and vanilla. Add sifted flour, baking powder and bicarbonate of soda and beat until smooth. Fold in the rolled oats and coconut.
l Roll heaped teaspoonfuls of the mixture into balls and place on a lined baking tray. Flatten each ball slightly with the heel of the hand.
l Bake for 12-15 minutes or until golden.

Classic Flapjack
Makes 12

175g butter, cut into pieces
140g golden syrup
50g light brown sugar
250g porridge oats

l Preheat the oven to 180°C/300°F/Gas mark 4. Line the base of a shallow 23cm square tin. Put the butter, syrup and sugar in a pan and stir over a low heat until the butter has melted and the sugar has dissolved. Remove from the heat and stir in the oats.
l Press the mixture into the tin. Bake for 20-25 minutes, until golden brown on top. Allow to cool in the tin for 5 minutes then mark into bars or squares with the back of a knife while still warm. Cool completely before cutting and removing.

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