Week One Day Three

Courtesy of Karen Kuzma, Registered Dietitian:

“Oatstanding” Breakfast Cereal

There’s a super grain that most households already have stocked in their cupboards. And because people eat more of this grain during January than any other month, we celebrate Oatmeal Month. But what should be celebrated about oatmeal is the health benefits for your heart.

There’s 25 years of evidence supporting the health benefits from oatmeal, mostly from its fiber. Oats contain soluble fiber, which has been shown to help lower LDL (bad) cholesterol, help control blood sugar levels and control appetite.

Because oats are a plant food, they naturally provide phytochemicals, similar to fruits and vegetables. New research has found that oats have unique antioxidants that may play a role in maintaining artery health. Flavonoids found in oats may protect LDL from oxidation. LDL that is oxidized is thought to possibly lead to hardening of the arteries. In addition, other studies have found flavonoids in oats have anti-inflammatory properties and may help reduce plaque build-up in the walls of arteries.

Steel-cut oats have gained popularity recently. The difference between steel-cut and old-fashioned oats is mostly texture. Steel-cut oats are cut into two to three pieces, and when cooked have a chewy texture. Old-fashioned oats are steamed and rolled, which reduce the cook time. Nutrition for both is similar.

An oatmeal bar is a great way to provide a breakfast to suit everyone’s taste. Offer a variety of toppings to customize a bowl of oatmeal to personal preferences and tastes.

Because cook time for steel-cut oats is longer, cooking in a slow cooker is ideal with the Overnight Oatmeal recipe below.

Overnight Oatmeal
Serves 16 (1/2 cup each).

All you need

Non-stick cooking spray
2 cups uncooked steel-cut oats
8 cups water or skim milk
1/2 tsp salt, optional
Assorted toppings such as brown sugar, maple syrup, cinnamon, raisins, fresh fruit or berries, optional*

All you do:
1. Coat 6-quart slow cooker with non-stick cooking spray.
2. Stir together oats, water and salt, if desired, in slow cooker. Cover and cook on LOW for 8 hours or overnight or until nearly all water or milk is absorbed.
3. Stir well before serving. Serve with assorted toppings, if desired. Refrigerate leftovers.

Nutrition facts per serving: 40 calories, 0.5g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 7g carbohydrate, 1g fiber, 0g sugar, 1g protein.

*Toppings for oatmeal bar:
Chia seed
Milled flax seed
Chopped walnuts or almonds
Dried cranberries or blueberries
Raisins
Fresh or frozen berries
Chopped apple or banana
Mini chocolate chips
Peanut butter
Marshmallows
Ground cinnamon