Feeling your oats.
From very humble origins oats now receive top billing with nutritionists. They were the last of the major cereal grains to be domesticated and they originated as weeds that grew within cultivated fields of various other crops. Oats were a lowly horse food for the Romans, even today, less than 5% of the oats now grown commercially are for human consumption. Oats remains mainly, as a pasture and hay crop, especially for horses. Thousands of years have passed and many people still haven’t caught-on!
In the 1980s a study was released that linked oat bran (the hard outer layer of the oat kernel) to lower cholesterol and a reduced risk of heart disease. This fueled an oat-bran craze and the market became flooded with oat-bran cookies, chips and other products. In the 1990’s this fad came to a simmer when subsequent studies suggested that oat bran's cholesterol-lowering effect was more modest than earlier believed. In the late 1990, the FDA approved the first heart-health claim for all products made from whole oats. Stating that soluble fiber from whole oats (Oats contain more soluble fiber than any other grain), as part of a diet low in saturated fat & cholesterol, may reduce the risk of heart disease.
Oats contain both insoluble and soluble fiber. In addition to the soluble fiber’s cholesterol-lowering effect, it also causes your stomach to stay fuller longer, making you feel satisfied. Soluble fiber also slows the absorption of glucose into the body, which means sugar spikes and dips will be avoided. The insoluble fiber in oats aids digestion and promotes regularity.
All the emerging research proving that this whole grain is a powerhouse when it comes to health. The USDA now recommends that we substitute whole-wheat or oat flour for at least some of the white flour called for in most recipes. Aside from health factors, oats should be incorporated in recipes because they add a wonderful chewy (or crisp) texture, and a rich, nutty flavorVarieties of Oats
Oat groats, or whole oats: The least processed, only the outer hull is removed. Very nutritious, but need to be cooked and/or soaked for a long period of time. Oat groats are chewy, nutty-tasting grains similar to wheat berries; they make a good substitute for rice in soups and stews
Oat bran: The outer casing that is removed from the groats. The bran is particularly high in soluble fiber. Oat bran is very versatile, and can be used with groats or alone, and as an addition to baking recipes, or even raw in shakes.
Steel-cut oats, or Irish oats: Groats that have been chopped into small pieces. They have a firmer texture than rolled oats. Steel-cut oats have a mild flavor & a starchy texture; and can be substituted for rice in pilaf or risotto or used as a delicious topping for salads
Rolled oats, or old-fashioned oats: Commonly called oatmeal These are oat groats that are steamed and flattened with huge rollers so that they cook quicker, in about 5 to 15 minutes. They are a great binder for meat loaf and can be used in stuffing for chicken or turkey.
Quick oats: These are groats that have been cut into several pieces before being steamed and rolled into thinner flakes, thus reducing the cooking time to 3-5 minutes. While they cook quicker, any oat aficionado will tell you that they lack the hearty texture and nutty flavor of the less-processed varieties.
Instant oats: These are made by chopping groats into tiny pieces, precooking them, drying them, then smashing them with a big roller. They need only be mixed with a hot liquid. They usually have flavorings and salt added. All of this processing removes all traces of the original texture and rich flavor of the groats.
Oat flour: Oat flour is made from groats that have been ground into a powder, and contains no gluten so it does not rise like wheat flour. It can also be made at home by grinding rolled oats into a powder in a blender. It has a delicate texture that will produce moist & tender baked goods.
Note: If purchasing in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover to ensure its freshness. Smelling the oats will tell you if they are fresh. Store in an airtight container in a cool, dry and dark place where they will keep for approximately two months
(From Food 411.com)
In the 1980s a study was released that linked oat bran (the hard outer layer of the oat kernel) to lower cholesterol and a reduced risk of heart disease. This fueled an oat-bran craze and the market became flooded with oat-bran cookies, chips and other products. In the 1990’s this fad came to a simmer when subsequent studies suggested that oat bran's cholesterol-lowering effect was more modest than earlier believed. In the late 1990, the FDA approved the first heart-health claim for all products made from whole oats. Stating that soluble fiber from whole oats (Oats contain more soluble fiber than any other grain), as part of a diet low in saturated fat & cholesterol, may reduce the risk of heart disease.
Oats contain both insoluble and soluble fiber. In addition to the soluble fiber’s cholesterol-lowering effect, it also causes your stomach to stay fuller longer, making you feel satisfied. Soluble fiber also slows the absorption of glucose into the body, which means sugar spikes and dips will be avoided. The insoluble fiber in oats aids digestion and promotes regularity.
All the emerging research proving that this whole grain is a powerhouse when it comes to health. The USDA now recommends that we substitute whole-wheat or oat flour for at least some of the white flour called for in most recipes. Aside from health factors, oats should be incorporated in recipes because they add a wonderful chewy (or crisp) texture, and a rich, nutty flavorVarieties of Oats
Oat groats, or whole oats: The least processed, only the outer hull is removed. Very nutritious, but need to be cooked and/or soaked for a long period of time. Oat groats are chewy, nutty-tasting grains similar to wheat berries; they make a good substitute for rice in soups and stews
Oat bran: The outer casing that is removed from the groats. The bran is particularly high in soluble fiber. Oat bran is very versatile, and can be used with groats or alone, and as an addition to baking recipes, or even raw in shakes.
Steel-cut oats, or Irish oats: Groats that have been chopped into small pieces. They have a firmer texture than rolled oats. Steel-cut oats have a mild flavor & a starchy texture; and can be substituted for rice in pilaf or risotto or used as a delicious topping for salads
Rolled oats, or old-fashioned oats: Commonly called oatmeal These are oat groats that are steamed and flattened with huge rollers so that they cook quicker, in about 5 to 15 minutes. They are a great binder for meat loaf and can be used in stuffing for chicken or turkey.
Quick oats: These are groats that have been cut into several pieces before being steamed and rolled into thinner flakes, thus reducing the cooking time to 3-5 minutes. While they cook quicker, any oat aficionado will tell you that they lack the hearty texture and nutty flavor of the less-processed varieties.
Instant oats: These are made by chopping groats into tiny pieces, precooking them, drying them, then smashing them with a big roller. They need only be mixed with a hot liquid. They usually have flavorings and salt added. All of this processing removes all traces of the original texture and rich flavor of the groats.
Oat flour: Oat flour is made from groats that have been ground into a powder, and contains no gluten so it does not rise like wheat flour. It can also be made at home by grinding rolled oats into a powder in a blender. It has a delicate texture that will produce moist & tender baked goods.
Note: If purchasing in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover to ensure its freshness. Smelling the oats will tell you if they are fresh. Store in an airtight container in a cool, dry and dark place where they will keep for approximately two months
(From Food 411.com)
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