The Power of Oats - Delicious and Nutritious!
This month is National Oatmeal Month so we’re giving a shout out to this hearty ‘stick to your ribs’ food. Oats have long been recognized as a popular breakfast food, but this versatile grain can be tapped into in so many other ways. With the rapidly increasing interest in plant-based alternatives, oats are now used as a key ingredient in burger recipes and other products such as oat milk, oat creamers, and yogurts which are now available in coffee shops and in the dairy section of supermarkets.
Differences Between Oat Varieties
All oats begin as groats -- kernels of grain that are later processed into different varieties such as old fashioned, steel cut, quick cook, and instant. All possess similar health benefits with the major differences being in texture and required cooking time.
Old Fashioned, also known as rolled oats, are flat and flakey, and are used in making granola bars, cookies, and muffins. They absorb more water and cook faster than steel-cut oats (usually in about 5 minutes).
Steel-Cut are chopped into tiny pieces and have a tough texture before they are cooked and are also called Irish oatmeal. Steel-cut oatmeal is chewier than rolled or instant.
Quick Cook is a good choice for those who want stove-top cooked oats, but are in a hurry since they cook in one minute. They can also be microwaved.
Instant are individually packaged and are a thinner, more finely chopped version of rolled oats with a soft texture and microwave in minutes.
Health Benefits
Delicious and nutritious, oats can help lower LDL (bad) cholesterol, and control blood pressure. They contain beta-glucan, a soluble fiber found only in oats and barley, which has been shown to keep you fuller longer and to help promote digestive health. Oats also contain compounds called polyphenols which have strong antioxidant, anti-itching and anti-inflammatory properties, potentially reducing the effects of chronic inflammation. They are a good source (providing at least 10% of the recommended daily value) of the following nutrients: protein, selenium, fiber, iron, B1, magnesium, phosphorus, zinc, and copper. But, wait there's more…
Did You Know?
- In addition to their nutritive value, oats are a popular ingredient in beauty products such as soaps, lotions, etc. because of their anti-itching properties, and have also long been used to ease the discomfort of chicken pox and rashes
- Putting an open bowl of oats in your refrigerator can help eliminate any odors
- You can make modeling clay by combining 2 cups rolled oats with 1 cup flour, 1 cup water, and 1 tsp food coloring
- Adding oats to ground meat when making meatloaf and meatballs can stretch your food dollar since less ground meat is needed
- Oats can be stored in the pantry for 4 months and in the freezer for up to 8 months
Oat-Tastic Recipes
McCormick® puts a spin on traditional oatmeal with these Blueberry Oatmeal Cups that can be made ahead and stored in the refrigerator or freezer for those on-the-go mornings!
These easily portable energy bites are packed with good carbs, fiber, and protein making them a perfect before or after workout snack. Make ahead to have ready for healthier snacking!
No need to go out for a pancake breakfast when you can make these hearty pancakes at home. Remember this recipe when you have overripe bananas on hand!
This delicious whole grain risotto from the Whole Grain Council pairs particularly well with seafood and beef dishes and takes less time to prepare than many other risottos!
Check out the web and you’ll see a multitude of recipes for overnight oats. They can be simple or as creative as desired, and can be customized with a variety of toppings and mix-ins like fresh fruit, nuts, seeds, spices, jams and more. There’s no cooking or microwaving needed, making them the perfect grab and go breakfast for those busy mornings. Stirring together oats, milk and a few ingredients in a jar and refrigerating overnight is all the prep that’s needed for a yummy, creamy oatmeal. The raw oats soak in the milk, allowing them to absorb the liquid and soften enough to eat them uncooked.
Send your kids off to school with a breakfast they’ll love and you’ll feel good about with this delicious overnight oats recipe courtesy of Quaker Oats™!
An oatmeal raisin cookie only better with the richness of cocoa, and the added benefit of the nutrients from the oats, whole-wheat flour, and walnuts.
