January is National Oatmeal Month, so… BOOM!
Every month the Whole Grains Council celebrates one of the world’s staple foods… grains! This month is dedicated to oats as they are bought most by consumers in the month of January than any other month in the year.
Oats are unique in that they are generally found in their whole form, rarely are the bran and germ removed as with refined grains. Oats contain antioxidants,anti-inflammatories, anti-itch properties, B vitamins, vitamin E, magnesium, iron and fiber. Studies have shown benefits to whole grain consumption in general including reduced risks for heart disease, type 2 diabetes and stroke. Oats especially have been shown to lower LDL cholesterol. Oats are also higher in protein and healthy fats and lower in carbohydrates than most other whole grains, making them an excellent choice in a plant-based diet!
Looking down the bulk isle of any Wholefoods, co-op, or other progressive minded grocer with a bulk foods isle, you may see numerous types of oats and find yourself a bit confused by it all. Lets clear things up with an oat glossary if you will.
Whole Oat Groats-A groat is another name for a grain kernel. Whole oat groats are the harvested oats, cleaned with inedible hulls removed. (Longest cooking time)
Steel Cut Oats-Steel cut oats are the whole oat groat cut into 2-3 pieces with a sharp metal blade. Also known as Irish Oatmeal.
Scottish Oatmeal-Scottish oatmeal is whole oat groats that are stone ground instead of cut with a sharp metal blade.
Rolled Oats-Rolled oats are also sometimes called old-fashioned oats. Whole oat groats are steamed and then rolled in this method.
Quick or Instant Oats-Quick or instant oats are rolled oats that are rolled thinner or steamed longer. (Shortest cooking time)
- The beauty of oats is that no matter which of the above you choose they are all whole grains! So choose based on time factor, taste, texture and/ or recipe.
- Oats are inherently gluten-free, however are often contaminated during growing and processing. If this is a concern of yours several companies (Bob’s Red Mill, Cream Hill Estates, GF Harvest, Montana Gluten Free, and Avena Foods) offer gluten-free oats .
If you are anything like ecoRDN then you crave a filling, savory, champion style breakfast to help get you through the busy mornings. No nutritionally void donuts, fruit loops, coco puffs, pop tarts, scones or danishes for us! I mean what would we eat later for dessert?! We want a hearty breakfast to satisfy our savoriest of teeth, to keep us satiated for hours and to deliver us to lunch time in HANGER-free spirits!
An oatmeal recipe for savory breakfast teeth:
1 cup rolled oats
1 cup steel cut oats
1 cup millet
1 cup nutritional yeast
2 tsp sea salt
4 tsp fresh cracked black pepper
2 TBS curry powder
2 cups diced celery
2 cups diced carrot
1 cup finely chopped green onion
4 cups frozen spinach
8oz package tempeh (diced)
5oz package Lightlife Smart Bacon (optional)
1 TBS coconut oil
add oats, groats, millet, nutritional yeast
salt, pepper and curry to large pot
add twice as much boiling water (2:1)
turn on heat, stir, stir stir…
wait for water to bubble, continue stirring for 3 minutes
turn off heat, cover and set aside
add coconut oil to pan, wait for pan to heat
when pan and oil are hot add veg and toss
cover and let cook on medium heat
cook until celery and carrot are tender but not soft (10 minutes)
add frozen spinach, stir and cover
check groats, stir as necessary to incorporate all water
add to large metal storage bowl (plastic will likely stain due to turmeric in curry powder)
add diced tempeh and cooked veg, mix everything together until each component is evenly incorporated
Serving size: ~2 cups with garnish of chopped Lightlife bacon and fine cut green onion
Servings per recipe: ~10, perfect for two people on the go for 5 days (one work week) of savory oat awesomeness!
(half the recipe for one person)
Nutrition info per serving: ~312 calories ~8g fat ~44g carbs ~11g fiber ~17g protein
Add a small apple, medium banana or cup of berries on the side for an awesome meal!
Thanks For Reading, Eat Well!!!