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Healthy Breakfast :: Oatmeal

Posted Feb 18 2012 1:33pm


The soluble and insoluble fibers found in oatmeal are part of a terrific heart healthy diet and a great breakfast option!  I love oatmeal!  Kids love oatmeal too.   

This morning I soaked my oats in almond milk, simmered for 5 minutes and topped with pecans, dried cranberries, flax seeds, and diced apple – I topped all of that with very small bit of maple syrup. soaking the oats reduces the cooking time. a bit of honey is good too.

sometimes I add yogurt, or a scoop of soy protein . one can shift the nuts or fruit options,  grate a bit of fresh nutmeg,  use soy milk, top with a bit of cream

tons of options!

I love oat flour also, take thick rolled oats and toss it in the blender, mix it with your other whole flours for your baking!! Or use as a thickening agent.

In the paper was this little article about all the different cuts of oat.

Who knew!!

The term oatmeal typically refers to the whole oat groat or hulled grain steel cut oats which is the inside part of the hulled grain cut into pieces.

thick rolled – groats are steamed and rolled into flakes, this is the longest to cook because the flakes are so thick

old-fashioned - are also steamed, but rolled into thinner flakes, cooking time is less and the texture is mushier

quick oats - are made from steal cut oats into even smaller pieces – cooking time is even more less with a instant oat – this is

instant oats are quick oats gone through one more layer of processing,  it’s steamed to a pre-cooked point, so that all one has to do is add water

Seems to me that if you want the least processed and most whole grain source of  oatmeal you’d want to go for the thick rolled oats.

10 reasons oatmeal is good for you:

  1. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to the leading oatmeal companies, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.
  2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.
  3. You probably already have oats in your kitchen. It’s estimated that eighty percent of U.S. households currently have oats in their cupboards.
  4. New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
  5. With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient… rolled oats.
  6. According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
  7. Oatmeal contains a wide array of vitamins, minerals and antioxidantsand is a good source of protein, complex carbohydrates and iron.
  8. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
  9. Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute… incredible!
  10. Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination.

above 10 reasons sourced from  Mr. Breakfast  .   I do not endorse his sugar laden toppings for oatmeal though – ice cream?  I don’t think so.

image by karen hanrahan

 

 

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