From very humble origins oats now receive top billing with nutritionists. They were the last of the major cereal grains to be domesticated and they originated as weeds that grew within cultivated fields of various other crops. Oats were a lowly horse food for the Romans, even today, less than 5% of the oats now grown commercially are for human consumption. Oats remains mainly, as a pasture and hay crop, especially for horses. Thousands of years have passed and many people still haven’t caught-on!

In the 1980s a study was released that linked oat bran (the hard outer layer of the oat kernel) to lower cholesterol and a reduced risk of heart disease. This fueled an oat-bran craze and the market became flooded with oat-bran cookies, chips and other products. In the 1990’s this fad came to a simmer when subsequent studies suggested that oat bran's cholesterol-lowering effect was more modest than earlier believed. In the late 1990, the FDA approved the first heart-health claim for all products made from whole oats. Stating that soluble fiber from whole oats (Oats contain more soluble fiber than any other grain), as part of a diet low in saturated fat & cholesterol, may reduce the risk of heart disease.

Oats contain both insoluble and soluble fiber. In addition to the soluble fiber’s cholesterol-lowering effect, it also causes your stomach to stay fuller longer, making you feel satisfied. Soluble fiber also slows the absorption of glucose into the body, which means sugar spikes and dips will be avoided. The insoluble fiber in oats aids digestion and promotes regularity.

All the emerging research proving that this whole grain is a powerhouse when it comes to health. The USDA now recommends that we substitute whole-wheat or oat flour for at least some of the white flour called for in most recipes. Aside from health factors, oats should be incorporated in recipes because they add a wonderful chewy (or crisp) texture, and a rich, nutty flavor.

Aside from health factors, oats should be incorporated in recipes because they add a chewy or crisp texture, and a rich, nutty flavor.

Varieties of Oats

Oat groats, or whole oats: The least processed, only the outer hull is removed. Very nutritious, but need to be cooked and/or soaked for a long period of time. Oat groats are chewy, nutty-tasting grains similar to wheat berries; they make a good substitute for rice in soups and stews

Oat bran: The outer casing that is removed from the groats. The bran is particularly high in soluble fiber. Oat bran is very versatile, and can be used with groats or alone, and as an addition to baking recipes, or even raw in shakes.

Steel-cut oats, or Irish oats: Groats that have been chopped into small pieces. They have a firmer texture than rolled oats. Steel-cut oats have a mild flavor & a starchy texture; and can be substituted for rice in pilaf or risotto or used as a delicious topping for salads

Rolled oats, or old-fashioned oats: Commonly called oatmeal These are oat groats that are steamed and flattened with huge rollers so that they cook quicker, in about 5 to 15 minutes. They are a great binder for meat loaf and can be used in stuffing for chicken or turkey.

Quick oats: These are groats that have been cut into several pieces before being steamed and rolled into thinner flakes, thus reducing the cooking time to 3-5 minutes. While they cook quicker, any oat aficionado will tell you that they lack the hearty texture and nutty flavor of the less-processed varieties.

Instant oats: These are made by chopping groats into tiny pieces, precooking them, drying them, then smashing them with a big roller. They need only be mixed with a hot liquid. They usually have flavorings and salt added. All of this processing removes all traces of the original texture and rich flavor of the groats.

Oat flour: Oat flour is made from groats that have been ground into a powder, and contains no gluten so it does not rise like wheat flour. It can also be made at home by grinding rolled oats into a powder in a blender. It has a delicate texture that will produce moist & tender baked goods.

Note: If purchasing in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover to ensure its freshness. Smelling the oats will tell you if they are fresh. Store in an airtight container in a cool, dry and dark place where they will keep for approximately two months.

So start feeling your Oats!! We have selected a few interesting recipes below.

It is so easy to incorporate whole oats into your diet. Regular oats, steel-cut oats and oat groats work well in most recipes, from soups to desserts. Because many baked goods rely on the gluten in wheat flour, it’s best to replace only about one-third of the regular flour cited in the recipe with oat flour. Groats are a wonderful change from rice or potatoes, making terrific side dishes. Much like rice it is great to experiment with and almost everything works with it.

As far as the traditional uses, there is nothing quite like a nothing like bowl of hot oatmeal. It will keep you satisfied all morning. Buying plain oats is healthier than buying packets which will not have the texture or flavor of the old fashion oat (1/2 cup in the microwave only takes 3 minutes!). The old fashion oats are less expensive and don’t contain the added sugars, enabling you to add exactly what you like. A few suggestions:

• Small banana (diced), a few tablespoons vanilla yogurt, and some walnuts.
• Diced apple, two chopped dates, chopped almonds, and a sprinkle of cinnamon.
• Peanut butter, raisins, and a bit of maple syrup or honey.
• Half a cup fresh or frozen blueberries, chopped nuts.
• Half a cup chopped pineapple, one tablespoon raisins, and one tablespoon unsweetened shredded coconut.
• Good quality dark chocolate chips, small diced banana or some peanut butter.
• Add protein powder prior to cooking and it will give your oats a protein boost.

Tip: Use Oats as a topping for your fruit and yogurt. Rather than load up on granola, which can be high in sugar and fat, use plain rolled oats to add texture & delicious flavor ( toast a batch of oats and store to use as a topping). You can add them to smoothies as well.

 

Oat-Chicken SaladIngredients:

• Chicken breast, 6 oz cooked
• ½ cup steel-cut oats
• 1 large tomato, chopped
• 1 large cucumber, chopped
• 2 scallions, diced
• 1/3 cup fresh mint and/or parsley, chopped
• Juice from 1 fresh lemon
• Dash of salt
• 2 large romaine leaves

Instructions:

I usually grill a few pounds of chicken breasts and store them in Ziploc bags in the fridge for a quick protein fix. Slice one of these chicken breasts and put aside for later.

Place the oats in a pot and cover with boiling water. Allow to sit for 20 minutes, then drain. When well drained and slightly cooled, mix the oats with the tomato, cucumber, scallions, mint/parsley, lemon juice and salt. Cover and refrigerate until cool.

Serve over the romaine leaves and top with the sliced chicken breast.

Crunchy Peanut Butter and Oats Spread
Source: Recipezaar

Keeps well in a plastic container. Cook time is for the toasting of the oats.

• 2/3 cup old fashioned oats (uncooked)
• 1 1/4 cups smooth peanut butter
• 1/2 cup honey

Toast oats by putting them on a cookie sheet, and baking at 350 degrees for about 15-20 minutes, stirring occasionally.

Mix together toasted oats, peanut butter and honey.

Excellent spread to get kids to eat more oats. Spread on toast, fruit, PB & J sandwiches etc.

Spanish Oats
Source: Recipezaar

• 1 teaspoon extra virgin olive oil
• 1 (15 ounce) can diced tomatoes (low sodium if available)
• 1 teaspoon chili powder
• 2 garlic cloves, minced fine
• 1 medium onion, chopped
• 2/3 cup whole oats (groats)
• 2 cups water

In a medium saucepan, heat the olive oil.
Add garlic and minced onion.
Cook until soft.
Add remaining ingredients.
Bring to a boil over medium high heat.
Cover, reduce heat and simmer for 1 hour until the oats are tender and liquid is absorbed.
Stir occasionally while cooking.
Remove from heat and let stand, covered, 5 minutes before serving.

Savory Oats with Kale
Source: Martha Stewart Living, March 2005

• 2 tablespoons olive oil
• 1 small onion (1/2 cup), finely chopped
• 1 medium leek, white and pale-green parts only, halved lengthwise, cut into matchsticks, and rinsed well
• 4 garlic cloves, thinly sliced
• 1 small carrot, cut into 1/4-inch dice
• 1 cup oat groats
• 1 cup homemade or low-sodium store-bought chicken stock
• 1/2 teaspoon coarse salt
• 6 ounces Tuscan kale (also called cavolonero), stemmed and cut crosswise into 1/2-inch-wide strips
• Freshly ground pepper
• Crushed red-pepper flakes
• 1/4 cup shaved Parmesan cheese
• Lemon wedges, for servingDirections:

1. Heat 1 tablespoon oil in a medium saucepan over medium heat until hot but not smoking. Add onion, leek, and half the garlic. Cook, stirring, until onion is translucent, about 5 minutes. Stir in carrot and groats; cook 1 minute. Add stock, 1 cup water, and the salt. Bring to a boil. Reduce heat; simmer, covered, 25 minutes.
2. Heat remaining tablespoon oil in a medium skillet over medium heat until hot but not smoking. Add remaining garlic; cook until garlic begins to turn golden, about 30 seconds. Stir in kale; cook, stirring, until wilted, about 3 minutes.
3. Stir kale mixture into groats. Cover; cook until liquid is completely absorbed and groats are tender but still chewy, about 5 minutes. Season with pepper and red-pepper flakes. Garnish with cheese, and serve with lemon wedges.

No Mess Crock Pot Steel Cut Oats & Oatmeal Brulee
Source: Recipezaar - Makes 4 cups

• 1 cup steel cut oats
• 4 cups water
• 1 dash salt (optional)

Mix steel cut oats, 4 cups water, and salt, in a bowl large enough to hold it.

Put some water in your crock pot and carefully lower the bowl with the oats into the water bath. You don't want the water in the crock pot to overflow into your oats, try to match the water level outside to that of the water/oats inside. Your bowl may get a hard water line on the outside that will come off in the dishwasher.

Cook on low overnight. In the morning you will have creamy oatmeal and can add your favorite fixings to it (milk, fruit, cinnamon, sugar, pumpkin, etc).

For Oatmeal Brulee: Fill a ramekin approximately half way with oatmeal (mixed with milk, cinnamon, vanilla, and sugar--to your desired sweetness).

Add blueberries and raspberries (or any other berry, apple, whatever).

Cover with another layer of sweetened oatmeal to smooth out top.

Sprinkle with mixture of 1 Tbsp white sugar and 1 tsp brown sugar.

Broil 1-3 minutes, or until sugar forms caramelized crust.

Overnight Steel Cut Oat

• 4 cups water
• 1 cup steel cut oats
• 1 pinch salt
• 1/2 tsp. ground cinnamonDirections:

1. 1. In the evening, bring water to a boil in a saucepan. Stir in oats, cinnamon and salt.
2. Cook over medium heat, stirring occasionally for 10 minutes.
3. Remove from heat, cover, and leave on the back of stove until morning.
4. In the morning, heat the oats in the pan over medium-low heat for a few minutes, stirring occasionally, until the oats are hot.
5. Alternatively, you can heat a bowl of oats in the microwave on high for 1-3 minutes, stirring once or twice.

Tips: These oats will keep in the refrigerator for about 5 days, so you can make up a big batch and heat just enough for breakfast each morning.

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