oatmeal

Top 10 Reasons to Eat Oatmeal

  1. Studies show that eating 3/4 cup of oatmeal a day may help lower cholesterol and reduce the risk of heart disease.
  2. The soluble fiber in oatmeal slows down your digestive process, making you feel full longer – helps in weight control. It is also gluten-free.
  3. You probably already have oats in your kitchen.
  4. Oatmeal may reduce the risk of type 2 diabetes – soluble fiber helps control blood glucose levels.
  5. Boxed oats is 100% natural nothing added (does not apply to premixed packets – they’ve got sugar added).
  6. Oatmeal may help reduce high blood pressure.
  7. Oatmeal contains a wide array of vitamins, minerals and antioxidants, protein, carbohydrates & iron.
  8. Oatmeal may reduce the risks of certain cancers and enhances the immune response.
  9. Oatmeal is quick and convenient.
  10. Oatmeal is delicious! All oats whether flakes or groats have gone through a heat process giving them a nutty flavor. This process keeps them from spoiling but does not strip away all the bran and germ. They are not raw and will not sprout.

Types of Oats and Oatmeal

Oat Groats – oats that have been cleaned, toasted, hulled and cleaned again. They take a long time to cook and are rather chewy. Reduce the cooking time by soaking them overnight. Add a spoonful of yogurt or whey to the water to get the benefits of probiotic bacteria.

Rolled Oats – oat groats that are steamed, pressed with a roller, then dried. Also known as old-fashioned oats take about 15 minutes to cook.

Quick-cooking Oats – rolled oats that have been cut into smaller pieces and rolled thinner. Cook in about 5 min.

Instant Oatmeal – oatmeal that has been pre-cooked and dried. Only comes with flavor additives.

Oat Flour – comes from ground oat groats and contains no gluten. Oat flour contains antioxidants that can actually prolong the shelf-life of baked goods. Available where Bob’s Red Mill products are sold. You can also make your own by processing rolled oats in your food processor until it’s pulverized. Wait for the dust to settle.

Oat Bran – the outer coating of the oat grain, which is even higher in fiber. Available in health food stores.

Steel-cut Oats or Scotch Oats – unrolled oats which have been cut into 2-3 pieces per garin. Extended cooking still results in a very chewy oatmeal.

Storage

Oats are excellent for short and long term storage. They have a shelf life of 5 years. If nitro-packed and unopened, they can last for up to 30 years. To store in a canning jar – wash and rinse jars very well. Dry in low oven overnight. Fill jars with oatmeal and use Food Saver® to pull a vacuum or return to 225º F oven for one hour. Dry canned items like this have been known to last for 15 years without change of flavor.

Purchasing

Recipes

Billie Nicholson, Editor
June 2016

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