Oatmeal
hungrymarathongirl
Posts: 444 Member
I received this email from sparkpeople.com today. Great info on oatmeal and ways to flavour it up.
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1606
No More Boring Oatmeal!
20 Ways to Turn Ordinary Oats into Something Special
It’s 10 a.m., and your stomach starts that familiar growl, so you’re tempted to grab a snack. Trouble is, those hunger pangs tend to come at a time when you’re busy, so you’re likely to absentmindedly reach for something quick, which often translates to something high in sugar and calories.
The key to keeping those mid-morning growls at bay is to start the day with a smart breakfast, one that will sustain you until lunchtime. Many breakfast cereals, especially those that are sweetened or made with puffed grains like rice or corn, simply aren’t filling enough to get you through the first half of your day.
And if you skip breakfast? Forget it. You’ll be running on fumes way before lunchtime. Not only that, but you’ll miss out on a key source of fiber and vitamins that are commonly found in breakfast foods. According to the International Food Information Council, eating breakfast may boost alertness and concentration, and help reduce cholesterol. The IFIC also notes that eating whole-grain cereal with low-fat milk to start the day can help regulate insulin and digestion.
Want to maximize the benefits of that morning meal? Then think oatmeal. Here’s the deal: Oats have plenty of fiber (about 4 grams in each 1/2 cup uncooked serving) plus about 6 grams of protein. Not only will oatmeal help you feel fuller longer, but it has heart-health benefits as well. According to the Mayo Clinic, 3 grams of soluble fiber per day, the amount found in one bowl of oatmeal, can reduce the absorption of cholesterol in the bloodstream. (Click here to learn about the differences between soluble and insoluble fiber and how much total fiber you need.)
Know Your Oats
There are four different kinds of oatmeal, which each undergoes different levels of processing:
Instant oatmeal is typically packaged in envelopes with sweeteners, flavorings and other additives. It takes almost no cook time, just the addition of hot water. This is the most processed oatmeal and tends to have more calories (due to added sugars) per serving than unprocessed oatmeal. It also tends to be lower in fiber.
Quick oats are processed to remove the outer bran for faster cooking. Less processed than instant oatmeal, these take minimal cook time (between 1 and 5 minutes).
Old-fashioned or "thick" oats are steamed and rolled flat. These oats take about 10-12 minutes to cook on the stovetop. They're higher in fiber and slightly less processed than quick oats.
Steel-cut or "Irish" oats are minimally processed and retain all the inherent fiber and vitamins of whole oats, but take longer (about 25 minutes) to cook. Unlike the flat oats or instant oats you're probably used to seeing, steel-cut oats are round in shape.
Whenever possible, stick to the old-fashioned or steel-cut oats for nutrition’s sake—and know that old-fashioned oats require little to no more cooking time than the quick variety. Quick, old-fashioned, and steel-cut oats all allow you to create your own flavor combinations and control what goes into your bowl.
If you're used to opening a packet to "make" your oatmeal, you'll need to learn the basics of cooking oats. But don't worry. It's easy!
Prep Basics for Oatmeal
Cooking oatmeal is simple: Cook oats in water at a ratio of 1:2 (1/2 cup of old-fashioned oats, 1 cup of water). Add a tiny pinch of salt (unless you’re on a low-sodium diet) to enhance oatmeal’s toasty flavor. Put everything in a small saucepan, bring to a boil and cook for 4 minutes, or until the consistency suits you (less time for “soupier” oatmeal, more time for firmer). If you have an extra minute, then try this to enhance the flavor: Place 1/2 cup oats into a dry saucepan, and toast the oats over medium heat. Then add the water and salt.
Steel-cut oats take longer to cook, because they’re not rolled thin and they retain their intact hulls. But they have a wonderful nutty flavor and toothy texture that makes for an especially hearty breakfast. You can reduce cooking time by soaking the oats in water (in the refrigerator) overnight. Some people prefer using the microwave to prepare Irish oatmeal. As a time-saver, you can prepare a big batch on the weekend and refrigerate the oatmeal to use during the week. For more instructions on cooking steel-cut oats, click here.
No time to cook in the morning? Oatmeal is the perfect slow cooker food. And what better way to wake up than to the smell of cinnamon and brown sugar? Simply dump all the ingredients in the pot before bedtime, and you’ll wake to a hearty breakfast. Here’s a great recipe.
Europeans have made oats a centerpiece of their morning meal for generations, notably in the fruit-oat-milk mix called muesli. The idea is simple: stir together oats and milk, add a bit of sugar, cinnamon and fruit, let sit overnight in the refrigerator, and you have a hearty, delicious (and no-cook!) starter. Follow this basic recipe; feel free to add chopped apple, fresh or frozen blueberries, sliced banana or dried fruit.
If you like cold cereal and milk, consider adding oatmeal’s healthy benefits to your bowl: Swap 1/4 cup of your regular breakfast cereal for an equal amount of old-fashioned oats. You’ll gain a bit of filling fiber, which just may help you make it through your morning.
Creative Oatmeal Combinations
A bowl of oatmeal, warm and hearty though it is, isn’t all that exciting by itself. But added fruit, nuts and other toppings make it delicious! Make your morning easy by having the add-ins ready to go the night before. Try one of the combinations below to add pizzazz—and nutrients—to a single serving of oatmeal.
One serving of cooked oatmeal (about 1 cup cooked) contains 150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.
2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
2 Tbsp raisins, 1 Tbsp chopped pecans, 1 tsp sugar (125 calories)
2 Tbsp dried cherries, 1 Tbsp chopped almonds, 1 tsp sugar (115 calories)
1/4 cup blueberries, 1 Tbsp chopped walnuts, dash of cinnamon (70 calories)
1/2 cup diced apple, 2 Tbsp dried cranberries (90 calories)
1/2 cup diced pears and 2 Tbsp dried cherries (100 calories)
1 Tbsp Nutella (chocolate-hazelnut spread), 1/2 a banana, sliced (150 calories)
1 cup diced apple, 2 Tbsp raisins, sprinkle of cinnamon (140 calories)
1/2 cup fresh or frozen blueberries, 1 Tbsp maple syrup,1 Tbsp chopped toasted walnuts (140 calories)
1/2 cup diced apple, 1 Tbsp raisins, 1 Tbsp peanut butter (165 calories)
1 Tbsp honey, 2 Tbsp raisins, 1 Tbsp chopped walnuts (175 calories)
1 Tbsp honey, 1 Tbsp peanut butter (160 calories)
1/2 sliced banana, 1 Tbsp peanut butter (145 calories)
1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract (120 calories)
1/3 cup unsweetened applesauce, dash of cinnamon (35 Calories)
1/4 cup apple butter, dash of cinnamon and allspice (or pumpkin-pie spice), 1 Tbsp dried cranberries or cherries (170 calories)
1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract (75 calories)
3 Tbsp of your favorite fruit spread or preserves (80 Calories)
1 Tbsp dry-roasted peanuts, 1 Tbsp raisins, 1 Tbsp mini chocolate chips (150 calories)
1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins (120 calories)
1 Tbsp dried cranberries, 1 Tbsp raisins, 1 Tbsp chopped pecans (130 calories)
Italian oatmeal: 1/3 cup part-skim ricotta cheese, 1/2 cup diced tomatoes (125 calories)
More Deliciously Healthy Oatmeal Recipes
Pumpkin Pie Oatmeal: A recipe that calls for canned pumpkin and milk. Tastes like fall!
Orange Cranberry Slow-Cooker Oatmeal: Orange juice and cranberries give this oatmeal some zing.
Baked Oatmeal: A nice alternative to a bowl of oatmeal. Makes soft breakfast squares that are easy to reheat and enjoy!
Savory oats: Who says oatmeal has to be sweet? Here’s another interesting option: Cook oatmeal as directed above, and add a generous grind of fresh pepper. Heat a small nonstick skillet over medium heat, then spray lightly with cooking spray. Crack one egg into the pan, season with salt and pepper, and cook to your liking. Spoon oatmeal into a bowl, top with the egg and 2 tablespoons of shredded cheddar cheese and some sliced scallions if you like.
If you really want to tame the mid-morning munchies, then opt for a hearty, filling and delicious bowl of oatmeal. Using the ideas above, oatmeal will never be boring again!
Sources
Cholesterol: Top 5 foods to lower your numbers, from MayoClinic.com
Wake Up to the Benefits of Breakfast, from International Food Information Council
World's Healthiest Foods: Oats, from WHFoods.com
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1606
No More Boring Oatmeal!
20 Ways to Turn Ordinary Oats into Something Special
It’s 10 a.m., and your stomach starts that familiar growl, so you’re tempted to grab a snack. Trouble is, those hunger pangs tend to come at a time when you’re busy, so you’re likely to absentmindedly reach for something quick, which often translates to something high in sugar and calories.
The key to keeping those mid-morning growls at bay is to start the day with a smart breakfast, one that will sustain you until lunchtime. Many breakfast cereals, especially those that are sweetened or made with puffed grains like rice or corn, simply aren’t filling enough to get you through the first half of your day.
And if you skip breakfast? Forget it. You’ll be running on fumes way before lunchtime. Not only that, but you’ll miss out on a key source of fiber and vitamins that are commonly found in breakfast foods. According to the International Food Information Council, eating breakfast may boost alertness and concentration, and help reduce cholesterol. The IFIC also notes that eating whole-grain cereal with low-fat milk to start the day can help regulate insulin and digestion.
Want to maximize the benefits of that morning meal? Then think oatmeal. Here’s the deal: Oats have plenty of fiber (about 4 grams in each 1/2 cup uncooked serving) plus about 6 grams of protein. Not only will oatmeal help you feel fuller longer, but it has heart-health benefits as well. According to the Mayo Clinic, 3 grams of soluble fiber per day, the amount found in one bowl of oatmeal, can reduce the absorption of cholesterol in the bloodstream. (Click here to learn about the differences between soluble and insoluble fiber and how much total fiber you need.)
Know Your Oats
There are four different kinds of oatmeal, which each undergoes different levels of processing:
Instant oatmeal is typically packaged in envelopes with sweeteners, flavorings and other additives. It takes almost no cook time, just the addition of hot water. This is the most processed oatmeal and tends to have more calories (due to added sugars) per serving than unprocessed oatmeal. It also tends to be lower in fiber.
Quick oats are processed to remove the outer bran for faster cooking. Less processed than instant oatmeal, these take minimal cook time (between 1 and 5 minutes).
Old-fashioned or "thick" oats are steamed and rolled flat. These oats take about 10-12 minutes to cook on the stovetop. They're higher in fiber and slightly less processed than quick oats.
Steel-cut or "Irish" oats are minimally processed and retain all the inherent fiber and vitamins of whole oats, but take longer (about 25 minutes) to cook. Unlike the flat oats or instant oats you're probably used to seeing, steel-cut oats are round in shape.
Whenever possible, stick to the old-fashioned or steel-cut oats for nutrition’s sake—and know that old-fashioned oats require little to no more cooking time than the quick variety. Quick, old-fashioned, and steel-cut oats all allow you to create your own flavor combinations and control what goes into your bowl.
If you're used to opening a packet to "make" your oatmeal, you'll need to learn the basics of cooking oats. But don't worry. It's easy!
Prep Basics for Oatmeal
Cooking oatmeal is simple: Cook oats in water at a ratio of 1:2 (1/2 cup of old-fashioned oats, 1 cup of water). Add a tiny pinch of salt (unless you’re on a low-sodium diet) to enhance oatmeal’s toasty flavor. Put everything in a small saucepan, bring to a boil and cook for 4 minutes, or until the consistency suits you (less time for “soupier” oatmeal, more time for firmer). If you have an extra minute, then try this to enhance the flavor: Place 1/2 cup oats into a dry saucepan, and toast the oats over medium heat. Then add the water and salt.
Steel-cut oats take longer to cook, because they’re not rolled thin and they retain their intact hulls. But they have a wonderful nutty flavor and toothy texture that makes for an especially hearty breakfast. You can reduce cooking time by soaking the oats in water (in the refrigerator) overnight. Some people prefer using the microwave to prepare Irish oatmeal. As a time-saver, you can prepare a big batch on the weekend and refrigerate the oatmeal to use during the week. For more instructions on cooking steel-cut oats, click here.
No time to cook in the morning? Oatmeal is the perfect slow cooker food. And what better way to wake up than to the smell of cinnamon and brown sugar? Simply dump all the ingredients in the pot before bedtime, and you’ll wake to a hearty breakfast. Here’s a great recipe.
Europeans have made oats a centerpiece of their morning meal for generations, notably in the fruit-oat-milk mix called muesli. The idea is simple: stir together oats and milk, add a bit of sugar, cinnamon and fruit, let sit overnight in the refrigerator, and you have a hearty, delicious (and no-cook!) starter. Follow this basic recipe; feel free to add chopped apple, fresh or frozen blueberries, sliced banana or dried fruit.
If you like cold cereal and milk, consider adding oatmeal’s healthy benefits to your bowl: Swap 1/4 cup of your regular breakfast cereal for an equal amount of old-fashioned oats. You’ll gain a bit of filling fiber, which just may help you make it through your morning.
Creative Oatmeal Combinations
A bowl of oatmeal, warm and hearty though it is, isn’t all that exciting by itself. But added fruit, nuts and other toppings make it delicious! Make your morning easy by having the add-ins ready to go the night before. Try one of the combinations below to add pizzazz—and nutrients—to a single serving of oatmeal.
One serving of cooked oatmeal (about 1 cup cooked) contains 150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.
2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
2 Tbsp raisins, 1 Tbsp chopped pecans, 1 tsp sugar (125 calories)
2 Tbsp dried cherries, 1 Tbsp chopped almonds, 1 tsp sugar (115 calories)
1/4 cup blueberries, 1 Tbsp chopped walnuts, dash of cinnamon (70 calories)
1/2 cup diced apple, 2 Tbsp dried cranberries (90 calories)
1/2 cup diced pears and 2 Tbsp dried cherries (100 calories)
1 Tbsp Nutella (chocolate-hazelnut spread), 1/2 a banana, sliced (150 calories)
1 cup diced apple, 2 Tbsp raisins, sprinkle of cinnamon (140 calories)
1/2 cup fresh or frozen blueberries, 1 Tbsp maple syrup,1 Tbsp chopped toasted walnuts (140 calories)
1/2 cup diced apple, 1 Tbsp raisins, 1 Tbsp peanut butter (165 calories)
1 Tbsp honey, 2 Tbsp raisins, 1 Tbsp chopped walnuts (175 calories)
1 Tbsp honey, 1 Tbsp peanut butter (160 calories)
1/2 sliced banana, 1 Tbsp peanut butter (145 calories)
1/2 cup sliced peaches, 1.5 tsp. brown sugar, 1 Tbsp sliced almonds, dash of vanilla extract (120 calories)
1/3 cup unsweetened applesauce, dash of cinnamon (35 Calories)
1/4 cup apple butter, dash of cinnamon and allspice (or pumpkin-pie spice), 1 Tbsp dried cranberries or cherries (170 calories)
1/2 cup sliced fresh or frozen strawberries, 1 Tbsp sliced almonds, dash of almond extract (75 calories)
3 Tbsp of your favorite fruit spread or preserves (80 Calories)
1 Tbsp dry-roasted peanuts, 1 Tbsp raisins, 1 Tbsp mini chocolate chips (150 calories)
1 Tbsp chopped dried banana chips, 1 Tbsp dry-roasted peanuts, 1 Tbsp raisins (120 calories)
1 Tbsp dried cranberries, 1 Tbsp raisins, 1 Tbsp chopped pecans (130 calories)
Italian oatmeal: 1/3 cup part-skim ricotta cheese, 1/2 cup diced tomatoes (125 calories)
More Deliciously Healthy Oatmeal Recipes
Pumpkin Pie Oatmeal: A recipe that calls for canned pumpkin and milk. Tastes like fall!
Orange Cranberry Slow-Cooker Oatmeal: Orange juice and cranberries give this oatmeal some zing.
Baked Oatmeal: A nice alternative to a bowl of oatmeal. Makes soft breakfast squares that are easy to reheat and enjoy!
Savory oats: Who says oatmeal has to be sweet? Here’s another interesting option: Cook oatmeal as directed above, and add a generous grind of fresh pepper. Heat a small nonstick skillet over medium heat, then spray lightly with cooking spray. Crack one egg into the pan, season with salt and pepper, and cook to your liking. Spoon oatmeal into a bowl, top with the egg and 2 tablespoons of shredded cheddar cheese and some sliced scallions if you like.
If you really want to tame the mid-morning munchies, then opt for a hearty, filling and delicious bowl of oatmeal. Using the ideas above, oatmeal will never be boring again!
Sources
Cholesterol: Top 5 foods to lower your numbers, from MayoClinic.com
Wake Up to the Benefits of Breakfast, from International Food Information Council
World's Healthiest Foods: Oats, from WHFoods.com
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Replies
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Bump to My Topics. Thank you!0
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Thank you!0
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very interesting!0
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bump!0
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Bump!
Thanks!
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bump!:bigsmile:0
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Bump! This is awesome info! Thanks!! I've always wondered about the different oat types. There are so many varieties.0
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This is awesome, thank you! I started eating Oatmeal for breakfast every morning last August to reduce my Cholesterol and it was amazing the changes my body went through! Not only did it lower my Cholesterol, it helped with another "issue" I had been having and it also helped me get the ball rolling again to start losing weight again.
I appreciate your posting this because many mornings it gets so boring and I just skip the Oats and eat cereal or fruit. If I do this too many days in a row it takes me right back to the other issue I had and I just feel icky and bloated all over again. This post is not only informative but also full of ways to change up the flavors!!
Thanks again,
Kristi0 -
This is awesome. I love oatmeal but i work and drive an hour and a half to work I leave at 6 in the morning so I end up with a package of instant oatmeal yogurt etc. Do you know of any way to make these receipes last for a couple of days. I would think that oatmeal cooked and stored in refrigerator would taste bad after a couple of days?0
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bump!0
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thanks0
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I use Quick Cooking Oats and put all of my dry ingredients in a plastic bowl with a lid and then when I get to work use the microwave to cook them - typically with water. Sometimes I will use coffee with creamer - yes, it is tasty, I promise ;
or I will bring skim milk in a thermos.
Kristi0 -
Bump to my topics. Thanks!0
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Great article, Maria! Thanks!0
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thanks, quick cooking would probably be better than instant0
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Thanks for sharing. I've never thought to try the banana chips. I almost always have those around for snacks for the household.
I recently started getting quick oats over the packaged instant ones. I just use hot water from the heated portion of my water cooler and let them sit a few minutes to soak it in and "cook" them. If you have a coffee machine at work you probably have the hot water spout for tea and stuff. I use that in the past when I worked at a place that had that. With the instant I always felt I needed 2 but have only be using 1/2 cup of quick oats. I put in raisins or blueberries and I've done the walnuts too. I vary what I put it in it because I'd get tired of same flavors every morning.
Sometimes I had the Quaker snack bars when I was last working because I had to be at work at 5am I ate on my first break and it was quick. I sometimes had a orange with it. I should have brought oatmeal but didn't think about it till I got switched to 2nd shift. Then I just ate dinner. The work was very labor intensive and I ate a lot of processed ham(what we did was package meat for well known Southern grocery chain) for many meals yet I dropped weight like crazy when I worked there. They had a cafeteria with free meal but I hardly ever went there.0
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