Just like fall salads, last month’s column, the humble oat can also be versatile and seasonal. Oats have long been considered a health food, and with their ease of preparation, they should be a wintertime (if not year-round!) staple for each of us.
Oats get their well-earned reputation for health mainly due to being high in soluble fiber. Soluble fiber is what causes oats to ‘gel’ when exposed to water, which makes oats unique in the grain family. Increased feelings of fullness, slower digestion and appetite suppression are all related to soluble fiber in oats. Additionally, soluble fiber helps to lower cholesterol and blood sugar after meals. Oats are also high in a specific group of antioxidants, called avenathramides, believed to have a protective effect against heart disease. Lastly, oats have a higher fat and protein content than other grains, which also helps promote satiety after eating.
Oats come in a variety of different forms, all of which have unique textures and uses. First, oats start off as oat groats, which is what’s left after the hull has been removed. Groats are chewy and nutty, and take the longest time to cook, approximately 30 minutes.
Steel-cut (or ‘Irish’) oats are oat groats that have been cut into smaller pieces, which shortens their cook time but maintains a lot of that chewy texture. Both oat groats and steel-cut oats aren’t ideal for baking, as they don’t absorb water as readily as the more traditional rolled or instant oats. Steel-cut oats take about 20-25 minutes to cook.
Next come rolled oats (or ‘old fashioned’), which are groats that have been steamed and then rolled flat. Rolled oats are commonly found in baked goods and cook in about 5 minutes.
Quick-cooking oats are similar to rolled oats, but they have been rolled a bit thinner and pulverized to shorten their cook time yet again, approximately 1-2 minutes.
Instant oats are often found in packages and can be prepared with boiling water or cooking in the microwave for about a minute.
Speaking of instant oats….proceed with caution! While the convenience factor of the easy-open packet is great, they are incredibly high in added sugar. At home, consider preparing plain oats and then mashing a banana (or even half a banana) to add sweetness instead. If you must use the instant packets, mix one flavored and one plain packet together to decrease the overall sweetness.
Now, onto the fun part: toppings! Oats can be so many things, hot or cold, sweet or savory, and are worth trying a variety of ways. Most of us think of oatmeal prepared on the stovetop or in the microwave, topped with brown sugar and milk. Delicious. However, don’t let habit keep you from trying to new flavor combinations. In the interest of brevity, here are just a few fun and unique ways to enjoy oatmeal any time of day:
Overnight Oats: Mix rolled oats with milk, yogurt and a mashed banana. Store in the fridge overnight and top with a bit of granola in the morning.
Savory Oats: Have you ever considered eating oatmeal that wasn’t sweet? A quick internet search will give you loads of ideas, but think of topping your bowl with sautéed spinach, a fried egg and some shredded cheese.
Baked Oatmeal: I won’t give the complete recipe here, but rolled oats become almost cake-like when mixed with a little flour, some eggs and baking powder. Definitely add in some canned pumpkin, nuts or fruit.
Lastly, all types of oats (other than pre-packaged and flavored instant oats) have the same nutrition profile, so choose the type you enjoy the most. Or, use them all and make oats a variety of ways!
thehealthypineapple 