Why Should We Eat Oats?

Mares eat oats

And does eat oats

And little lambs eat ivy.

A kid’ll eat ivy too, wouldn’t you?

So, now we know that mares and does eat oats but why should we? Well, very simply, we should eat oats because they’re good for us. Like all whole grains, oats play an essential role in promoting overall good health. In other words, this little bitty grain packs a powerful nutrition punch filled with fiber, and a number of essential vitamins and nutrients, including folate, iron, magnesium, selenium, thiamin, riboflavin, and Vitamin E. Eating whole grains regularly reduces the risk of developing heart disease, reduces the risk of developing several types of cancer, aids in lowering bad cholesterol without lowering good cholesterol, and promotes a feeling of fullness which aids in good weight maintenance. What’s not to love?

If you want to know more, the American Cancer Society is a good place to start. The results of a ten-year study by Dr. James W. Anderson, professor of medicine and clinical nutrition at the University of Kentucky College of Medicine were released in the January/February 2008 issue of American Journal of Lifestyle Medicine and makes for some interesting reading. What did Dr. Anderson prove? He proved that grandma was right all along. “Eat your oatmeal,” she’d say, “It’s good for you!” So, don’t be feeding all your oats to those mares and does, keep plenty for yourself. 

 Stove Top Oatmeal

1 cup milk

1 cup water

1 tsp butter

1 tsp cinnamon (or more if you like it)

½ tsp salt (add a pinch more if you use unsalted butter)

¼ cup honey

1 tablespoons real maple syrup (optional)

¼ cup dried apples, diced

1 ¼ cups rolled oats (freshly rolled or old-fashioned oats)

Mix together milk, water, butter, cinnamon, salt, honey, and syrup into a medium saucepan and set over medium low heat. When butter just melts, add diced dried apples, and continue heating until mixture begins to boil, stirring occasionally. Add oats and stir well. Continue heat until mixture returns to a boil. Reduce heat and simmer for 5 minutes, stirring continuously. Remove pan from heat, and let stand covered for five minutes. Stir and enjoy! Makes four servings.

Tips: This recipe doubles very well and the leftovers can be reheated either in the oven or on the stove top. To get that yummy creamy consistency the second time around add milk while reheating.

Baked Oatmeal

3 cups rolled oats

1 tsp cinnamon

1 ½ tsp baking powder

½ tsp salt

1-2/3 cup milk

1/3 cup honey

2 tablespoons maple syrup

2 eggs

3 tablespoons melted butter

1 apple, cored, peeled, and diced

Preheat oven to 350°F. Grease a glass baking dish with butter.

In a large bowl, mix together dry ingredients making a well in the center. In a separate bowl, mix together your wet ingredients. Gently pour the wet ingredients into the dry mixture and mix thoroughly. Fold in diced apple. Pour into prepared baking dish.

Cover and bake at 350°F for 30 minutes. Stir well, and serve.

Tips:

• Try to use a baking dish with a little depth to it and that comes with a lid. I do not recommend your usual 9x13x2 casserole.
• One cup of applesauce or one-half cup of dried apples can be substituted for the diced apple.
• Brown sugar can be substituted for the honey.
• Leftovers can be reheated, however I don’t have a microwave so I do not know how well this comes out of the microwave. I can tell you that leftovers come out of the oven with a bread-like consistency that is still very yummy with milk.

Slow Cooker Oatmeal

1 cup steel cut, flaked, or old-fashioned rolled oats
4 cups water
½ cup half and half or milk
1 cup dried fruit
¼ cup brown sugar or honey
1 tablespoon butter

1 teaspoon vanilla extract
1 tablespoon cinnamon

Combine all ingredients in a slow cooker and set on low heat. Cover and cook for 8 to 9 hours. Make about 4 servings.

Tips:

• Start this oatmeal before going to bed in order to enjoy a yummy, no fuss breakfast in the morning.
• Use just one type of dried fruit or create a mixture of favorites. Raisins, figs or apricots are good choices or mix dried apple pieces with dried cranberries for some holiday flare.
• Eliminate the butter and replace the half and half or milk with skim milk for a reduced fat version.
• Replace the brown sugar or honey with another cup of dried fruit for a fruitier but not overly sweet variation.