Is there anything better on a frosty morning than a steaming bowl of oatmeal cereal? Lots of folks apparently don't think so. Consumption of oatmeal is highest from November to February and rises dramatically in January (which is probably why January has been declared National Oatmeal Month). Last January, consumers bought more than 20 million pounds of oatmeal.
Considering that oats were first cultivated during the Bronze Age (around 1500-1000 B.C.), they are remarkably well-suited for the 1990s. After all, they are:- quick. Oatmeal made from quick oats takes only one minute to prepare; instant oatmeal is faster still.
- economical. A bowl of quick or old-fashioned oatmeal costs less than 15 cents per serving.
- healthful. Whole grain oats are naturally low in fat, are sodium-free and a good source of fiber. More than 30 years of research have also demonstrated that oatmeal may be effective in reducing blood cholesterol. And oatmeal is rich in thiamine, iron, magnesium, phosphorus and copper.
Around the world, oats are grown in areas with cooler climates, such as the central Canadian provinces and north central United States (Minnesota, North and South Dakota, Iowa and Wisconsin are our leading oat-producers). Oats are harvested in late July or early August.
Oats came to the New World early. A British sea captain planted oat seeds on an island off the New England coast in 1602 - 15 years before the first permanent English settlement. Oats traveled west with settlers to become a significant crop of the northern plains. In 1876, the Quaker Mill Co. first sold packaged oats to consumers.
The story is told of a Scottish immigrant who came to the Midwest early in this century. He remembered with fondness the oatmeal he had at home and finally decided to order some of those oats from the old country. The order didn't come and didn't come. When he wrote to inquire, he was told a shipment was due and his oats would be sent shortly. When the oats finally arrived, it was with a label that said "produced in Cedar Rapids, Iowa."
Oatmeal traveled to the North Pole with Adm. Richard Byrd and to the South Pole with Roald Amundsen. Oatmeal has also orbited the Earth with U.S. astronauts.
The oat is a versatile grain. After the hull, the inedible outer covering, is removed, the oat is called a groat and consists of bran, the outer layer that contains fiber; the endosperm, the middle layer that is the main source of carbohydrate and protein; and the germ, the heart of the oat and the source of vitamins, minerals and protein.
The majority of oats produced each year are feed grade and used in livestock production. The higher quality "milling oats" are the ones used in processing cereals, flour and baked goods. These are stored in grain elevators, then transported to mills. There the grain is hulled, yielding the groats. Groats are then cleaned, steamed and toasted to get a roasted, nutty flavor.
Groats are steamed a second time to soften them before they are flattened into flakes by a set of large steel rollers.
So, how well do you know your oats? Commercially, the following oat variations are available:
- Old-fashioned oats: Groats that are steamed and rolled but not cut. They cook in 5 minutes on the stove or in the microwave and have a chewy texture. They can be used in baking.
- Quick oats: Groats that are cut into two or three pieces, then steamed and rolled. They cook in just one minute on the stove or in the microwave and can be used in baking. (Quick oats were introduced in 1921, by the way.)
- Instant oatmeal: Groats that are steamed, cut into small pieces then steamed again and rolled. Available in regular and flavored varieties, instant oatmeal can be prepared in the bowl by adding boiling water.
- Steam table oats: Oats that are sold for use in restaurants, cafeterias and other food service operations. Steam table oats are rolled slightly thicker than old-fashioned oats, so, when cooked, the oats will retain their chewy texture and can be held in a steam table for several hours.
- Steel-cut oats: Groats that are cut but not not rolled; also known as Scotch oats, pinhead oats (in Great Britain) or Irish oatmeal. They cook in 20 to 30 minutes and have a distinctive texture.
- Oat bran: Often cooked and eaten as a hot cereal, oat bran comes from the outer layer of the groat and is a rich natural source of fiber. Oat bran can be added to muffins, cookies and meatloaf and used as a coating for chicken.
- Oat flour: Oat flour is made from rolled oats that have been finely ground at the mill or in a blender or food processor at home.
When it comes to that bowl of oatmeal, it can be as plain or as fancy as you want. According to the folks at Quaker Oatmeal, tops among oatmeal toppers are sugar, brown sugar and milk, followed by fruit, maple syrup and honey. If you want to jazz up your oatmeal, the company suggests these toppers:
- Berries, brown sugar and low-fat milk.
- Sliced bananas, cinnamon and vanilla low-fat yogurt.
- Raisins, cinnamon and chopped toasted nuts.
- Applesauce and cinnamon.
- Diced peaches and a dash of ground ginger.
- Chopped dates, walnuts and ground nutmeg.
- Diced apples, brown sugar and cinnamon.
- Chopped pears and dried cranberries.
- Apple-cinnamon flavor low-fat yogurt mixed with dried fruit bits.
- Maple-flavored syrup, chopped dates and walnuts.
- Raspberry low-fat yogurt and dried cranberries.
- Apple pie filling and raisins.
- Diced dried apricots and honey.
- Fat-free caramel topping and diced apple.
- Crushed pineapple, sliced banana and chopped macadamia nuts.
- Apricot spreadable fruit and a sprinkle of toasted wheat germ.
- Chopped peaches, pecans and a dash of cinnamon.
- Granola, dried prunes and sliced almonds.
In addition to cereal, of course, oats can be used in a variety of recipes - from breads and cookies to main dishes. Keep these tips in mind:
- Old-fashioned and quick oats can be used interchangeably in recipes.
- You can add fiber, texture and flavor to any cookies, muffins, breads and fruit crisps by replacing up to one-third of the all-purpose flour called for in the recipe with oats.
- Oats can be a wholesome extender for meatloaf, meatballs and burgers. The oats help to bind ingredients together and retain the flavorful juices.
- When making meatloaf add up to 3/4 cup of oats per pound of lean ground beef or turkey.
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Recipes
MAPLE APPLE OATMEAL
3 cups unsweetened apple juice
1/2 teaspoon ground cinnamon
1/4 teaspoon salt (optional)
1 1/2 cups quick or old-fashioned oats
1/2 cup fresh or dried apple
1/4 cup maple-flavored syrup
1/2 cup chopped nuts (optional)
In medium saucepan, bring juice, cinnamon and salt to a boil; stir in oats, apple and syrup. Return to a boil; reduce heat. Cook for 1 minute for quick oats or 5 minutes for old-fashioned oats, stirring occasionally. Stir in nuts, if desired.
For microwave: Combine all ingredients except nuts in 3-quart microwaveable bowl. Microwave at HIGH for 6-7 minutes for quick oats or 9-10 minutes for old-fashioned oats; or until most juice is absorbed; stir. Add nuts if desired. Makes 4 servings.
- Each serving contains 260 calories (18 calories from fat), 2 g fat, 0 mg cholesterol, 20 mg sodium, 58 g carbohydrate.
- From Quaker Oats Company
OATMEAL PANCAKES
1 cup quick oats
1/4 cup flour
2 teaspoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 cup milk
2 eggs
Mix together oats, flour, sugar, baking powder and salt. Add milk and egg and beat well. Let stand 5 minutes. Drop batter on a heated, greased griddle. Cook until covered with bubbles, turn, cook until brown on other side. Serve with butter and hot applesauce or maple syrup. Makes about 16 small pancakes.
- Each pancake contains: 64 calories, 1.5 g fat, 28 mg cholesterol, 123 mg sodium, 9.5 mg carbohydrate.
OATMEAL CAKE
1 cup oatmeal
1/2 cup (1 cube) butter or margarine
1 1/4 cups boiling water
1 1/3 cups flour
1/2 teaspoon salt
1 teaspoon soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup brown sugar
1 cup white sugar
1 teaspoon vanilla
2 eggs
Icing:
1/2 cup brown sugar
1/2 cup evaporated milk
1/2 cup pecans
1 cup coconut
Preheat oven to 350 degrees F. Mix together oatmeal, butter and boiling water. Let stand 20 minutes. Sift together flour, salt and soda and spices; add to oatmeal mixture. Stir together sugars and add to oatmeal, stirring thoroughly. Stir in eggs and vanilla. Mix thoroughly. Pour into greased 9x13-inch pan. Bake for 35-40 minutes. Mix icing ingredients and pour over cake as soon as soon as it comes out of the oven. Return to oven and cook until it bubbles around edges.
- Each serving contains: 293 calories, 11.5 g fat, 29 mg cholesterol, 223 mg sodium, 46 g carbohydrate.
PINEAPPLE-OATMEAL BREAD
1 1/2 cups all-purpose flour
1 cup quick-cooking oats
3/4 cup brown sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 beaten egg
1 8-oz. can crushed pineapple
1/3 cup cooking oil
1/3 cup milk
1/2 teaspoon vanilla
1/4 cup chopped pecans
2 tablespoons quick-cooking oats
In bowl stir together flour, 1 cup oats, sugar, baking powder and salt. Combine eggs, undrained pineapple, oil, milk and vanilla. Add to dry ingredients, stirring just until moistened. Fold in nuts. Grease an 81/2x41/2x21/2-inch loaf pan; sprinkle with 2 tablespoons oats. Turn batter into prepared pan. Bake at 350 degrees F. for 60 to 65 minutes. Cool in pan for 10 minutes; remove loaf. Cool thoroughly. Wrap and store overnight at room temperature before slicing.
- Each serving contains: 200 calories, 8 g fat, 13.5 mg cholesterol, 118 mg sodium, 29 g carbohydrates.
- From Better Homes and Gardens Quick Breads Cookbook.
DILL-OAT BREAD
1 2/3 cups bread flour
1 1/2 cups regular oats, uncooked
2 teaspoons salt
3 packages dry yeast
1 3/4 cups water
1/2 cup vegetable oil
2 eggs
1/2 cup sour cream
2 1/2 cups whole wheat flour, divided
1 3/4 cups bread flour, divided
2 tablespoons dried whole dillweed
Combine first 4 ingredients in a large mixing bowl. Combine water and oil in a saucepan; heat to 120-130 degrees F. Gradually add liquid mixture to flour mixture, beating at low speed of an electric mixer until blended. Add eggs, and beat at low speed until blended. Add sour cream, and beat 3 minutes at medium speed. Gradually stir in wheat flour, 1/4 cup bread flour, and dillweed to make a sough dough.
Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Add enough of the remaining bread flour while kneading to keep dough from sticking to hands. Place dough in a large greased bowl, turning to grease top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in bulk.
Punch dough down; let rest 15 minutes. Divide dough in half. Shape each half into a loaf, and place in two well-greased 9x5x3-inch loaf pans. Let rise in a warm place, free from drafts, 40 minutes or until doubled in bulk. Bake at 375 degrees for 35 minutes or until loaves sound hollow when tapped. Remove from pans, and cool completely on wire racks.
- Each serving contains 158 calories, 5.5 g fat, 15 mg cholesterol, 141 mg sodium, 23 g carbohydrate.
- From Southern Living magazine
CHICKEN 'N BISCUITS CASSEROLE
1 cup chopped onion
1/2 cup (1 stick) margarine, divided
1/4 cup water
1 101/2-oz. can low-sodium chicken broth
1 teaspoon poultry seasoning
3/4 teaspoon salt (optional)
2 1/2 cups chopped cooked chicken breasts
1 10-oz. package frozen peas and carrots, thawed
3/4 cup quick or old-fashioned oats
2 teaspoons baking powder
1/2 cup skim milk
1 egg white
Heat oven to 425 degrees F. Cook onion in 2 tablespoons margarine over medium-high heat 3 minutes or until tender. Add combined water, broth, 1/4 cup flour, seasoning and salt; cook 3 minutes or until thickened. Stir in chicken and vegetables. Pour into 2-quart casserole. Combine 3/4 cup flour, oats and baking powder. Cut in remaining margarine until crumbly. Stir in milk and egg white until moistened. Drop 1/4-cupfuls onto chicken. Bake about 40 minutes or until golden. Makes 6 servings.
- Each serving contains: 400 calories, 18 g fat, 65 mg cholesterol, 3 g fiber, 475 mg sodium.
- From Quaker Oats Company
DEEP DISH CHERRY-PEACH PIE
1 1/4 cups all-purpose flour
1 1/4 cups quick or old-fashioned oats
1/2 cup sugar
1/2 teaspoon baking powder
3/4 cup margarine, divided
2 tablespoons cold water
1 20-oz. can lite cherry pie filling
1 16-oz. can sliced peaches in juice, drained
Heat oven to 425 degrees F. Combine flour, 1 cup oats, sugar and baking powder; cut in 1/2 cup margarine until crumbly. Remove 1 cup of mixture and add to it 1/4 cup oats. Cut in 1/4 cup margarine until crumbly; set aside. Mix remaining oat mixture with water and stir with fork just until moistened; press onto bottom and 11/2-inches up sides of 9-inch springform pan. Bake 15 minutes. Cool slightly. Combine pie filling and peaches; spread into crust. Top with reserved crumb mixture. Bake 30 to 35 minutes or until golden. (Or bake at 400 F. in 9-inch deep dish plate.
- Each serving contains 270 calories, 12 g fat, 0 mg cholesterol, 2 g fiber, 160 mg sodium.
- From Quaker Oats Co.