Oats
help make most of meals
By Linda Miller
This is Oatmeal Month. What better time to
consider the benefits of whole grain oats baked
into breads and pancakes, even meat loaf? Eating
plenty of whole grains, such as whole wheat bread
or oatmeal, may help reduce the risk of heart
disease and some cancers, according to the
U.S. Department of Agriculture.
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However, despite the USDA's dietary
guidelines of at least six servings of grains each day
-- and whole grains for at least three of those servings
-- whole grain consumption in America is low.
Adults typically eat only one whole grain serving per
day, according to the USDA Continuing Survey of Food Intakes
by Individuals and the Diet and Health Knowledge Survey.
To be sure you're eating a whole grain product, check
the ingredient list for key words such as whole grain
oats, whole grain whole wheat, whole grain corn or whole
grain barley.
All forms of oats -- steel-cut oats, old- fashioned oats,
quick oats and instant oats -- are whole grain products.
One of the easiest ways to up your oat quotient is to
eat a bowl of oatmeal. Not only is it low in total fat,
saturated fat and cholesterol, research shows oatmeal
may help maintain healthy blood pressure levels.
If variety is what you're after, flavor a bowl with fruit,
nuts, maple syrup or honey. Cooking or baking with oats
is another way to pack whole grains into meals. Oats add
fiber, texture and flavor to meat loaf and meatballs.
In fact, meat loaf is the second most popular noncereal
use for oats.
Add nutrition by substituting oats for up to one-third
of the flour called for in recipes for muffins, biscuits,
pancakes, coffee cakes and loaf-type quick breads.
Two recipes to try are Mediterranean Meatloaf, developed
in the Quaker Oatmeal Kitchens in honor of Oatmeal Month,
and Double Berry Whole-Grain Pancakes. |
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10
ways to eat more oats
Add
oats whenever you bake. Substitute quick or old-fashioned
oats for of the flour called for in recipes for pancakes,
muffins, biscuits, quick bread loaves, yeast breads, cookies,
bars and coffee cakes.
Make your own granola. Bake 3 cups oats in large shallow
pan at 350 degrees until golden brown, about 25 to 30 minutes,
stirring occasionally. Cool completely. Stir in favorite
chopped dried fruits, nuts and sunflower seeds.
Use oats in place of bread or cracker crumbs in meat loaf
and meatball recipes. Add 3/4 cup oats per pound of ground
beef or turkey.
Add a flavor and nutrition boost to commercial, refrigerated
cookie dough. Gently knead 1 cup oats into one (18 ounce)
tube of refrigerated cookie dough.
Add oats to toppings for fruit crisps.
Make a crunchy salad topping with toasted oats. Bake 1 cup
oats in 13-by-9-inch pan at 350 degrees until golden brown,
about 15 to 20 minutes. Cool. Sprinkle over tossed salads,
fruit salads, tuna or salmon salad and egg salad.
Trim fat, not flavor, in favorite cookie recipes by substituting
toasted oats for the nuts.
Spread it on. Add cup toasted oats to 11/4 cups peanut butter
and 1/2 cup honey. Spread on apple and pear slices or crackers.
Substitute ground oat flour for bread or cracker crumbs
when coating chicken and fish. Process oats in blender or
food processor until finely ground. Dip chicken pieces or
fish fillets in egg white and water beaten until frothy
in shallow dish, then dip in oat flour to coat completely.
Repeat. Transfer to baking sheet and spray lightly with
nonstick cooking spray. Bake as usual. Tip: Add favorite
seasonings and/or grated parmesan cheese to oat flour.
Power up your favorite fruit smoothie. Add 1/4 to cup quick
or old-fashioned oats to blender container with fruit, yogurt
and fruit juice. Blend until smooth.
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