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It's
a good time to start eating more oats
October 28, 04
Suzanne Havala Hobbs
Now that the heat of summer is giving way to shorter days
and crisp, cool fall weather, it’s time to begin thinking
about hearty, homey comfort foods that will be staples in
the months ahead.
So let me plant an idea in your head: Fix oats, in a variety
of forms.
Why oats?
The oats we use for cooking and baking are whole grains. They’re
a rich source of B vitamins, fiber, protein, iron and zinc.
They’re low in fat and have zero cholesterol. In fact,
the soluble fiber in oats can help substantially to lower
blood cholesterol levels.
Oats are good for you. They taste great, and they’re
versatile.
Some of you may know that oats come in different forms. Don’t
let that confuse you: They can be used in essentially the
same ways. For the uninitiated:
* Old-fashioned rolled oats. These are whole oat kernels –
or groats – that are steamed, then flattened with a
roller. If you use them to make hot cereal, they take about
15 minutes to cook on the stovetop. There’s no need
to stand over the stove that long, though. You can boil them
for a few minutes, cover the pan and remove it from the heat,
and let the oats stand for another ten minutes or so.
* Steel-cut oats. These are also called Scottish or Scotch
oats. They’re oat kernels that have been cut into pieces.
Because they’re not flattened by rolling, they take
longer to cook than old-fashioned rolled oats and have a slightly
different texture.
* Quick-cooking oats. These are cut like Scotch oats and rolled
like old-fashioned oats. They only take about five minutes
to cook on the stovetop.
* Instant oats. These are similar to quick-cooking oats but
are pre-cooked, so they are ready in only a minute or so after
adding hot water. This is the type of oats used in instant
oatmeal packets, which usually have flavorings added such
as maple, cinnamon, or fruit flavors.
There are pros and cons to using instant oats.
Pro: The small packets are convenient to take to school or
work. Kids like them because they can easily make them in
the microwave and they enjoy the variety of flavors. You can
also fix them right in your cereal bowl – no need to
dirty a pot. Con:
Packets usually have sugar, salt, and artificial flavors and
colors added. They also cost more than quick-cooking or old-fashioned
rolled oats.
The bottom line: Instant oats are fine to use if you like
the convenience or variety, but buy brands that are lower
in added sugars, salt, and artificial flavorings.
Think beyond hot cereal, too. There are many other uses for
oats.
Use oats for making quick breads and muffins. You can use
them for making pancake and waffle batter, too. Add chopped
almonds, walnuts, or pecans, or add chopped dates and other
dried fruits.
I rely heavily on old-fashioned rolled oats when I make desserts
at home. They’re a good way to incorporate whole grains
when you make cookies, bars, and fruit crisps, such as apple,
peach, and blueberry. A crumbly mixture of rolled oats, flour,
brown sugar, cinnamon and vegetable oil is also a good topping
for fruit pies, taking the place of a top piecrust.
Of course, there’s no healthier way to use rolled oats
than a big bowl of cooked oatmeal in the morning, or any time
of day. At my house, we added chopped Granny Smith apples,
cinnamon, and brown sugar and pour fortified soymilk or rice
milk on top.
Use the change of seasons to usher in some healthy new meal
ideas. Making frequent use of oats is a good place to start.
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