Oatmeal has been a staple grain throughout history, especially in the British Isles where Scottish oatcakes, porridge, and Irish oatmeal are still enjoyed by many. This simple grain enjoyed a resurgence when it was discovered that its health benefits went beyond filling our stomachs. Remember the oat-bran craze?

Although oats are gluten free, to be safe for a person with celiac disease, they need to be processed in a gluten-free environment. Check the label for a gluten-free statement if this is a concern.

1. Oatmeal is an economical grain that is great as an alternative to bread crumbs in meatloaf or meatballs, a dessert topping, an ingredient for cookies, and a cereal or snack like granola. It can thicken foods and extend or stretch ground meat or chicken, bringing the cost down and adding health benefits.
2. Oatmeal is a whole grain. The U.S.D.A.’s Dietary Guidelines for America advise us to aim for at least half of our grain servings (from breads, cereal, side dishes) whole grains!
3. Oatmeal is a source of health-protecting antioxidants. Our body is made up of cells that can be weakened by oxidation. Antioxidants fortify cells against oxidizing agents (free radicals) for better health.
4. Oats play a role in helping to lower our cholesterol especially because it is a source of soluble or soft fiber that helps our body lower the blood levels of LDL (Low Density Lipoproteins, or bad cholesterol) . Ten grams or more of soluble fiber a day is said to decrease your total and LDL cholesterol. In 1 cup of oatmeal you get 4 grams of fiber — well on your way to meeting your goal.
5. Oatmeal is a great start for the day. Research shows people who eat breakfast are more successful at weight loss and blood sugar control. Thinking and reacting are easier when we start the day with something that gives our brain readily available fuel. Enter a bowl of heart-healthy oatmeal. Instant oats cook easily in the microwave at home or work.

Nutritionally, these are all the same product but the texture and use differ. Oats are first cut into pieces known as steel-cut oats. What happens next determines what the product is called on supermarket shelves and the texture it maintains when cooked. Whole or rolled oats are cut coarsely but are steamed and flattened. Steel cut oats are chewy with the texture of a piece of a grain while rolled oats are softer with the chewy texture of a grain. Quick oats are cut into smaller pieces before they are steamed and rolled. These cook more quickly than steel-cut or rolled oats. Even faster is instant oatmeal, precooked quick oats that are dried and packaged, often with flavorings. Instant is the fastest cooking but rolled and quick oats are still microwave friendly reducing cooking time and making it possible to do single servings.

Want more recipes and ideas? Contact nutritionist@gianteagle.com.

What’s not to like about oatmeal? Perhaps part of the issue for many is the lure of a food with a new look or taste to make it past the eyes. Oatmeal with the usual brown sugar or raisins has a comfort food appeal. But try some of these add-ons and new looks to tempt the foodie in your life.

• For starters, swirl in yogurt (try Greek yogurt for an especially creamy touch) instead of milk. Don’t forget almond milk, rice milk, soy milk — vanilla flavored for another touch. In grandma’s day it was likely to be evaporated milk right from the can that gave it a creamy touch. Now we have lower fat evaporated milk to recreate this memory.
• Cooking oats with milk instead of water is another way to get a creamy flavor. And try serving oatmeal layered with fruit, nuts or other add-ons as a parfait.
• An oatmeal smoothie can hit the trail with the grab-and-go set. Combine cooked oatmeal with yogurt, milk or juice and some fruit in a blender using the pulse or a quick on and off. A touch of vanilla and a dash of cinnamon or nutmeg and you are good to go!
• Swiss-style oatmeal — mix uncooked oatmeal with yogurt or orange juice, cover tightly and refrigerate overnight for a cold cereal treat. Add extra fruit or chopped nuts if desired.

• PB & J. A swirl of peanut butter and a touch of jelly. Almond or soy butter will work too.
• Add crunch with a sprinkle of ground flaxseed or chopped nuts.
• Peaches and cream with chopped canned peaches (drained and rinsed) and low fat yogurt.
• Berry-good — fresh or frozen strawberries or blueberries.
• Honey-almond with a drizzle of honey and slivered almonds. Some dried apricots with this is heavenly.
• Dried cranberries, apricots, peaches, plums, pineapple and of course raisins.
• Chocolate or carob chips.
• Maple walnut — a drizzle of maple syrup and chopped walnuts.
• Chocolate, cranberry and almonds (or walnut). Splendid with chopped dark chocolate, dried cranberries (or cherries) and nuts.
• A dash of cinnamon, nutmeg or pumpkin pie spice.

Have a question for Judy about this article or need some other meal and snack solutions to meet your budget? Send her an e-mail at nutritionist@GiantEagle.com.

January 2010