Making FITNESS® is actually so simple, you can do it from home with ingredients from your local supermarket.
- Preparation Time
- 35 min
- Cooking Time
- 10 min
- Cooling Time
- 12 min
- Skill Level
- Serving Size
- 50 g Rice short (round) grains
- 1 tsp Malt extract
- 2 Pinches of salt
- 5 tbsp Water
- 25 g Rolled Oats
- Combine rice, malt, salt and water into a small metallic bowl, cover with cling film and refrigerate overnight to soak.
- The following day, add rolled oats to the soaked rice. Steam for minimum 25 min, or until the rice is cooked through (no white starchy centre when a rice grain is pressed between two fingers). Stir occasionally during steaming for uniform cooking. Large rice grains require longer steaming. Best to use smaller rice grains.
- After steaming, spread the cooked grains onto a chopping board to cool down.
- Use a large knife to chop the cooked grains until rice grains are roughly halved in size and the whole mass sticks together.
- Place the chopped grain in a plastic bag. Fold down the top part of the bag and run a rolling pin over the bag to press the grains inside into a rectangular sheet 0.5 cm thick.
- Press a ruler across the top of the plastic bag to cut the sheet into 1.5 x 1.5cm pieces.
- Cut the plastic bag open and separate the cut pieces (pallets).
- Get two sheets of non-stick baking paper ~15 x 25 cm each.
- Arrange 3 pallets between the two non-stick papers.
- Use a rolling pin to roll each pallet down to 1mm thick flakes.
- Remove flakes from non-stick papers and place them on a baking tin lined with crumpled baking paper ( to give the flakes a wavy appearance).
- Dry the flakes in 100oC oven for 10 mins. Remove from the oven and turn each flake over. Leave to cool for 10-15 mins.
- Set the oven to 180°C. Bake the dried flakes around 3 minutes or until golden brown. Note: the flakes brown quickly in the oven, so watch it carefully.
- Allow flakes to cool after baking.
- Measuring spoons (1 tablespoon = 15mL, 1 teaspoon = 5mL)
- Kitchen scale
- Small metal bowl
- Large knife
- Baking tray
- Chopping board
- Rolling pin
- Non-stick baking paper
- Cling film
- Plastic bag ~20 x 30 cm Ruler with strong tapered edge
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We've tried to answer as many of your questions as possible. You can search them all here:
Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
A ‘whole’ grain has more nutrients than a ‘refined’ grain, because all parts of the grain are retained – kernel, bran, endosperm and germ – along with their fibre, vitamins, minerals and phytonutrients. But most of the bran and germ are removed when producing refined grains. Whole grains therefore contain more nutrients than refined grains.
The general name for proteins found in cereal grains such as wheat. It holds the food together, like a ‘glue’, and gives dough its elasticity.
Keep it simple: make grains the base of your diet and choose whole grains over refined grains wherever possible. U.S Dietary Guidelines recommend eating 3 servings (48g) a day. So, whenever you look for breakfast cereals, bread, pasta, rice or flour to cook at home, look for the word “whole”, ideally among the first ingredients in the list.
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