By Susan MYKRANTZ When I was a child, our morning breakfast during the winter was oatmeal. I wasn’t impressed because I thought it was kind of blah. When my dad started adding raisins to our oatmeal it also added more taste and made me a believer in the benefits of oatmeal. Back then, an oatmeal breakfast was warm and kept me going until lunchtime when I was doing my outdoor chores. Now, as a grown-up I see more advantages to an oatmeal breakfast than just a warm meal, it offers a number of health benefits besides keeping me warm and going until lunchtime. Oatmeal is gluten free and low in calories and cholesterol. Studies show oatmeal not only helps control cholesterol, but it also can reduce cardiovascular disease, help control diabetes, reduce constipation by adding fiber to your diet, and helps manage hypertension. It can also help with weight control because it is a fairly nutrient dense food at about 150 calories in a half cup serving. It is high in fiber, low in fat and contains energy, and protein, iron, sodium, and calcium. Oatmeal is a good source of antioxidents with polyphenolic compounds and most importantly a unique group of compounds called avenanthramides. There is also vitamin E (tocols), phytic acid, flavonoids, and sterols in oats. The concentration of these antioxidants is on the outer layer of oats and it helps the body fight free radicals, which can often lead to chronic and inflammatory diseases, such as cancers, GI disorders, and cardiovascular disease. Oatmeal contains vitamins that can strengthen the immune system as well. Some of the vitamins found in oatmeal include B-vitamins thiamin, riboflavin, niacin, vitamin B6, and folate, as well as vitamin E and vitamin K. These nutrients are essential to increasing the strength of the immune system. Vitamin E is helpful in breaking down complex lipid compounds into simpler compounds. Vitamin K acts as a blood coagulant and helps in maintaining bone health. Oats can also be used as remedies for various skin diseases, such as acne, dermatitis, chickenpox, and stress rashes can benefit from topical application of oats and oat baths. Just as there are numerous benefits to oats, there are also several types of oats available in the grocery store. The types of oats are based on the whole oat kernel, known as oat groats. Some stores sell oat groats, the whole oat kernel with no cuts, flakes or grinding. This type of oatmeal is not for the person looking for a quick meal as they can take up to an hour to cook, once you have the water boiling. There are simpler oats on the market for easy, healthy breakfasts. Instant oats are oat groats that have been steamed and flaked, so they cook faster. Rolled oats also called regular or old-fashioned oats are oat groats that have been steamed and rolled into flakes that are thicker, so they take longer to cook than instant oats. Steel-cut oats, also known as Irish oats are the whole oat kernel, cut up. They also take longer to cook. Scottish oats are like steel-cut oats, but instead of being cut, they are ground. Oatmeal is easy to prepare. It can be done on the stove or in the microwave. Simply mix oats with a liquid, add a pinch of salt, some type of sweetener and some fruit. For an extra boost, use milk instead of water as your liquid. You can also combine a couple tablespoons of oatmeal, along with some fruit, milk or yogurt in a blender and mix well. Add sweetener if desired for a delicious energy boosting smoothie. This week, Cook Simply is featuring a baked oatmeal recipe, overnight oatmeal recipes and a recipe to make your own instant oatmeal. The advantage to making your own instant oatmeal packets is that you can control the salt and sugar was well as the cost. So until next time, simply cook. Instant Oatmeal Recipe For a single serving packet, you will need: ½ cup quick oats 2 teaspoons powdered milk 2 Tablespoons sweetener (sweeten to taste, can use brown sugar or maple sugar if desired) pinch of salt Resealable bags or containers (Can use microwave safe container for transport) Directions Pour the contents into a microwaveable bowl and add ¾ cup water or milk. Stir to combine and microwave on high for 1-3 minutes, checking every 30 seconds, and more frequently as the oatmeal begins to heat up. Let the oatmeal stand for a minute to thicken, but you can adjust the cooking time for thinner oatmeal if desired. Add more milk or water if the oatmeal is too thick. You can make a large batch by multiplying the recipe by the number of servings you want. Store the large batch in an airtight container and store in a cool dry place until ready to use. If you want to add some variety to your breakfast or snack, you can add fruit, nuts or spice, such as these variations: Berries & Cream – 2 Tablespoons freeze-dried strawberries, or dried blueberries Peaches & Cream – 2 Tablespoons freeze-dried peaches Apple Cinnamon – 2 Tablespoons freeze-dried apples + ¼ tsp cinnamon Banana Walnut – 2 Tablespoons dried bananas (or freeze-dried) + 2 Tablespoons chopped walnuts Cranberry Orange – 2 Tablespoons dried cranberries + ½ teaspoon orange zest Pecan Date – 2 Tablespoons chopped, dried dates + 2 Tablespoons chopped pecans Cinnamon Spice – ¼ teaspoon cinnamon + ⅛ teaspoon nutmeg + ⅛ teaspoon ginger + pinch of cloves Cherry Almond – 2 Tablespoons dried cherries + 2 Tablespoons sliced almonds Cinnamon Raisin – 2 Tablespoons raisins + ¼ teaspoon cinnamon Maple Pecan – 2 Tablespoons pecans + maple sugar Cool Summertime Oatmeal Ingredients 1-1/3 cups old-fashioned oats 3/4 cup fat-free milk 3/4 cup reduced-fat plain yogurt 1/4 cup honey 1 cup pitted fresh or frozen dark sweet cherries, thawed 1 cup fresh or frozen blueberries, thawed 1/2 cup chopped walnuts, toasted Directions In a small bowl, combine oats, milk, yogurt and honey. Refrigerate, covered, overnight. Top each serving with cherries, blueberries and walnuts. To make individual grab-and-go servings: Stir together 1/3 cup oats, 3 Tbsp. each milk and yogurt, and 1 Tbsp. honey in a resealable glass jar. Top with fruit and nuts; seal and refrigerate overnight. Source: Taste of Home Amish Baked Oatmeal 1-1/2 cups quick-cooking oats 1/2 cup sugar 1/2 cup milk 1/4 cup butter, melted 1 large egg 1 teaspoon baking powder 3/4 teaspoon salt 1 teaspoon vanilla extract Warm milk Fresh fruit and/or brown sugar, optional Directions Preheat oven to 350°. Combine the first eight ingredients; mix well. Spread evenly in a greased 13x9-inch baking pan. Bake 25-30 minutes or until edges are golden brown. Immediately spoon into bowls; add milk. Top with fruit and/or brown sugar if desired. Source: Taste of Home Overnight Triple Berry Oatmeal 1/4 cup blueberries 1/4 cup raspberries 1/4 cup strawberries, hulled and sliced 1 cup oatmeal (regular or steel-cut oats) 1 cup fat-free milk 3 tablespoon low or reduced-fat plain Greek yogurt 1 teaspoon vanilla extract 2 teaspoons honey 1 large or 2 small mason jars or Tupperware with lids Garnish Ideas: Extra berries and nuts (almonds, walnuts, or pecans work great) Shredded coconut Extra honey Chia seeds INSTRUCTIONS 1. In each mason jar, put a layer of berries (I like to mix them up and use some of each). 2. Add half the oatmeal, milk, yogurt, vanilla, and honey and stir to combine everything. 3. Top your overnight oats with the remaining berries and seal the mason jars. Put the mason jars in the fridge overnight. 4. When you are ready to eat them, remove them from the fridge and garnish with your favorite toppings. For these Triple Berry Oats, I like to add more fresh berries, a sprinkle of chia seeds, nuts, and some honey Source ADA-Mideast Website www.drink-milk.com |
