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Entrees using Oatmeal
Thu Sep 27, 2012 5:20 pmFood.com Groupie
Oats at a Glance
Samuel Johnson's 1755 dictionary defined oats as "A grain, which in England is generally given to horses, but in Scotland appears to support the people." The Scotsman's retort to this was, "That's why England has such good horses, and Scotland has such fine men!"
Oats (Avena sativa) have a sweet flavor that makes them a favorite for breakfast cereals. Unique among the most widely-eaten grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.
In the U.S., most oats are steamed and flattened to produce rolled oats, sold as "old-fashioned" or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20-30 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!
Health Benefits of Oats
Scores of studies have documented the many health benefits of oats.
Eating oats helps lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
Oats help you feel fuller longer, which helps control your weight.
Oatmeal and oats may help lower blood pressure.
Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar.
Oats help cut the use of laxatives, without the side effects associated with medications.
Oats are high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers.
Early introduction of oats in children's diets may help reduce their risk of asthma.
Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity.
Fun Facts about Oats
Oatmeal rated #1 among breakfast foods and #3 overall in a “Satiety Index” created by Australian researchers seeking to find foods that make people feel full and satisfied the longest.
Oats grow best in cooler climates with plenty of rainfall – conditions inhospitable to most grains. This explains why they’re so popular in Scotland and Ireland!
The inedible hulls of oats can contribute to a healthier planet. In a joint Quaker/University of Iowa project, oat hulls in a biomass boiler provide 14% of the energy at the university, reducing carbon dioxide emissions by 70,000 tons a year – the equivalent of taking 1,200 cars off the road. As of early 2010, the program had saved the university over a million dollars.
Want to visit Oatmeal, Texas? It's about 56 miles northwest of Austin – but you'll have to stop over in nearby Bertram, TX for the annual Oatmeal Festival.
Oats are used in the food industry as a stabilizer in foods like ice cream.
Because of their natural anti-itching properties, oats are used in the cosmetic industry for a variety of products. The name Aveeno, for instance, comes from the botanical name avena, for oats.
Oats were originally considered a nuisance weed, to be pulled up and burned when they appeared in fields of wheat and barley.
In Britain, a warming and nourishing oatmeal broth drink was traditionally made from oat husks soaked until they soured; it was called “sowans” in Scotland, and “brewis” in Wales.
Many people consider oatmeal brulée the ultimate porridge: picture a thick bowl of oatmeal topped with a thin layer of caramelized sugar and some fresh berries.
Russia, Canada, the United States, Finland, and Poland are the world’s leading producers of oats.
Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten.
An 18-ounce package of old fashioned oats contains about 26,000 rolled oats.
Early attempts to promote oats as a good food for people – not just for horses – prompted editorials and cartoons poking fun at oat-eaters as likely to develop a whinny. Still, only 5% of oats grown worldwide are consumed by humans today.
1 cup packed dark brown sugar
1/4 cup hot water
8 cups, hot, cooked oatmeal (use the slow-cooked stuff instead of instant)
4 large, firm bananas, peeled and sliced slightly on the diagonal in 1-inch ovals
Your choice of milk or cream
Preheat the broiler with the rack in the upper third of the oven.
Select 6 broilerproof bowls and place them on a heavy-duty rimmed baked sheet.
In a small bowl, mix the brown sugar together with the water to make a thick paste.Divide the oatmeal among the bowls.
Arrange the bananasin a fan shape on top of the oatmeal. Divide the brown sugar mixture among the bowls, and use the back of a spoon to spread it to cover the bananas. Place the baking sheet under the broiler and broil for 3 to 4 minutes, or until the brown sugar starts to bubble. Cook only until the entire surface is bubbling, but not so long that the sugar starts to burn. Remove from the broiler and serve hot.
Three Pepper Oat Pilaf
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped mushrooms
1/2 cup sliced green onions
2 garlic cloves, minced
1 tablespoon olive oil
1-3/4 cups Old Fashioned Quaker® Oats, uncooked
2 egg whites or 1 egg, lightly beaten
3/4 cup chicken broth
2 tablespoons minced fresh basil leaves or 2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
In 10-inch nonstick skillet, cook peppers, mushrooms, green onions and garlic in oil over medium heat, stirring occasionally, until vegetables are crisp-tender, about 2 minutes. In large bowl, mix oats and egg whites until oats are evenly coated. Add oats to vegetable mixture in skillet.
Cook over medium heat, stirring occasionally, until oats are dry and separated, about 5 to 6 minutes. Add broth, basil, salt and pepper. Continue cooking, stirring occasionally, 2 to 3 minutes or until liquid is absorbed. Serve immediately.
Nutrition Information 1/6 recipe
Serving Size: 1/6 recipe
Calories: 130 6%
Calories from Fat: 37
Total Fat: 4 6%
Saturated Fat: 0.5 3%
Trans Fat: 0
Cholesterol: 0 0%
Sodium: 310 13%
Total Carbohydrate: 19 6%
Dietary Fiber: 3 12%
Protein: 6 11%
Vitamin A: 544 10%
Vitamin C: 12 20%
Calcium: 25 2%
Iron: 2 8%
Three Oatmeal Variations
Yield: Each recipe serves 2.
Prep Time: 10 minutes
Total Time: 25 minutes
1 Cup rolled Oats
1.5 Cups water
1 Cup milk
Feta and Black Pepper
1 Cup rolled Oats
3/4 Cup water
3/4 Cup Pomegranate juice
1 Cup milk
Dollop of butter and brown sugar
1 Cup rolled Oats
1.5 Cups water
1 Cup milk
1.5 Tablespoons cocoa powder
1.5 Tablespoons sugar
Maple Nut & Pear Scones
1 cup whole-wheat pastry flour
1 cup all-purpose flour
1 cup old-fashioned rolled oats
1/4 cup plus 1 1/2 teaspoons sugar, divided
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
4 tablespoons chilled reduced-fat cream cheese (Neufchâtel), cut into small pieces (2 ounces)
2 tablespoons chilled butter, cut into small pieces
1/4 cup canola oil
1 cup diced peeled pear, preferably Bartlett (1 large)
1/2 cup chopped pecans, or walnuts, divided
3/4 cup low-fat buttermilk, or equivalent buttermilk powder
1 teaspoon maple extract, (see Note) or vanilla extract
1 egg lightly beaten with 1 tablespoon water, for glaze
Preheat oven to 400°F. Line a large baking sheet with parchment paper or coat with cooking spray.
Combine whole-wheat flour, all-purpose flour, oats, 1/4 cup sugar, baking powder, baking soda, salt and cinnamon in a large bowl; whisk to blend. Using a pastry blender or your fingertips, cut or rub cream cheese and butter into the dry ingredients. Add oil and toss with a fork to coat. Add pear and 1/4 cup nuts; toss to coat. Mix buttermilk and maple (or vanilla) extract in a measuring cup and add just enough to the dry ingredients, stirring with a fork, until the dough clumps together. (It will be sticky.)
Turn the dough out onto a lightly floured surface and knead several times; do not overwork it. Divide the dough in half and pat each piece into a 7 1/2-inch circle. Cut each circle into 6 wedges and transfer to the prepared baking sheet. Brush the tops with the egg glaze and sprinkle with the remaining 1/4 cup nuts, pressing lightly. Sprinkle with the remaining 1 1/2 teaspoons sugar.
Bake the scones until golden and firm to the touch, 20 to 30 minutes. Transfer to a wire rack to cool slightly before serving.
Oatmeal-Crusted Chicken Tenders
1 cup regular oats
3/4 cup (3 ounces) grated fresh Parmesan cheese
1 teaspoon chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound chicken breast tenders
Preheat oven to 450°.
Place oats in a food processor, and process for 20 seconds or until coarsely ground. Add cheese, thyme, salt, and pepper. Pulse to combine, and place in a shallow bowl.
Place each chicken breast tender between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Coat both sides of tenders with cooking spray; dredge tenders in oat mixture. Place tenders on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until browned.
Honey Walnut Oatmeal cookie
2 cups rolled oats
½ cup Ocarina Horchata Premium Flavored Honey
½ cup light brown sugar
1 cup shortening
1 tsp salt
2 cups flour
4 tbsp milk with 1 tsp baking soda added to it
1 cup walnuts, chopped
Cream together brown sugar and shortening. Add eggs, honey, milk and soda. Mix. Add flour and mix again. Stir in oats and nuts. Drop by spoonfuls on greased cookie sheet. Bake 350F for 10 minutes
Makes about 3½ dozen small cookies
Thu Sep 27, 2012 7:37 pmForum Host
I have often use raw, quick or old fashioned oats in place of the breadcrumbs in meatloaf, meatballs, and Salisbury steak recipes as well as a breading/coating for chicken, pork chops, and rice or zucchini balls.
Chicagoland Chef du Jour
Fri Sep 28, 2012 8:34 amFood.com Groupie
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