Oats: The Super Whole Grain

by Lisa Carlson

January is National Oatmeal Month and the perfect time to warm up with a hot steaming bowl of this wonderful whole grain. There’s a lot more to oatmeal or oats than you may think, and so many different ways to enjoy the grain – hot or cold – that you’ll never really get bored eating oats. True confessions: I used to work for one of the national brands of oatmeal (Quaker) based here in Chicago, so I know a few things about oatmeal. The Quaker man on the tube of oats even has a name. Insiders affectionately refer to him as “Larry.”

7 Facts about Oats

1. Oats are always a whole grain! From steel-cut to old-fashioned (rolled oats) to instant oats, the oat kernel always has the three parts of the whole grain: the endosperm, the germ and the bran. Even during processing, it is never stripped away.

2. Oats have the same nutrition cooked or chilled. It doesn’t matter if you cook up a bowl of hot oatmeal or have them in overnight oats, they are all nutritious.

3. Oats contain healthy fiber and fill you up. Oats contain beta-glucan, a soluble fiber. Research shows that this soluble fiber along with the protein in oats can keep you full longer than some other grains.

4. Oats are good for your heart. The beta-glucan fiber can help reduce blood cholesterol and may slow the body’s insulin response, helpful for those with diabetes. Oats also provide phytochemicals (avenanthramide) that appears to have anti-inflammatory qualities.

5. Add mix-ins to extend nutrition and satiety. For variety, stir in sunflower butter, chopped banana or apple, nuts or seeds, granola, berries, milk or yogurt. All of this will make oats more interesting and anything with protein or fiber will be more satisfying.

6. Oats are affordable. Opt for old-fashioned or

quick-cooking oats for an economical breakfast. A serving can be as little as 15-20 cents, and a little more with toppings when you make at home. Steel cut oats, a bit more expensive, offers a nutty flavor and texture.

7. Oats may contain gluten. Even though the oat grain is gluten-free, it often contains some gluten because of contact with wheat in nearby fields, storage facilities or in processing plants. Those with celiac disease or gluten sensitivity should look for gluten-free oats.

Learning the Oat Lingo:

Oats come in all different forms from steel-cut or Irish oats to old-fashioned or rolled oats to quick to instant.

1. Groats – after the hull is removed from the oats plant it is called a groat. You can find groats at Whole Foods and other organic food stores. Cook 1 cup of groats in 4 cups of water for an hour for a nice hearty porridge.

2. Steel cut oats (or Irish oats) are groats that have been cut in pieces, which makes them cook a bit faster; Cook 1 cup of steel-cut oats in 4 cups of water for about 30 minutes for a nutty oatmeal

3. Old-Fashioned Oats or rolled oats are steamed then rolled to produce the look we most closely associate with oats (1 cup of oats plus 2 cup water for 10 minutes or in the microwave); Quick-Cooking Oats are rolled oats that have been cut to cook more quickly (3-5 minutes or in the microwave)

4. Instant Oats: Usually found in a box of single packages, can be quickly heated in the microwave or by adding water and stirring for a minute or so. They often have sugar and a little salt, so if you are looking for health benefits versus convenience you may want to opt for the oats in the tube.

Make overnight oats by starting with a jar (mason or plastic container with a lid). Add about a ½ cup of oats and cover with ½ cup of milk (1-2%) and pop in the refrigerator for overnight. Then the next day the oats are hydrated by the liquid and turn into a chilled pudding consistency.

Add the toppings or mix-ins of your choice: nut or seed butters, berries, bananas, cut-up fruit, granola, pumpkin seeds. A sprinkle of cinnamon and sugar, a drizzle of honey is also good. You can also add yogurt (flavored or plain Greek). Here's an easy and delicious recipe.

Apple Cinnamon Overnight Oats

Prep Time: 5 mins

Total Time: 5 mins + Overnight

Serves: 1

There are many ways you can make overnight oats, but it usually starts with just two ingredients! This simple overnight oatmeal is a healthy breakfast that you can make ahead for busy mornings or in larger quantities.

Ingredients:

1/2 cup old-fashioned oats

1/2 cup milk whichever type you prefer (1% or 2% milk or almond, soy, rice milk)

1/4 cup applesauce

1/4 cup yogurt

Optional sugar or sweetener to taste (a drizzle of maple syrup, honey) and drizzle of vanilla

Optional toppings: chopped apples, raisins, nuts

Directions:

Combine oats, milk, yogurt, applesauce with sweetener of choice (honey, maple syrup) and vanilla (optional). Seal with a lid and shake to mix if using a jar, or stir if using a bowl.

Refrigerate at least 6 hours and up to 4 days. Stir and add desired toppings, such as chopped apples, raisins, nuts, right before serving.

Question: Do you have a favorite way of making oatmeal or overnight oats? If so, share it with us.