World's Greatest Breakfast

It is well known that the benefit of eating oatmeal is that it lowers LDL (lousy) cholesterol.  Many studies prove that consuming 3 grams of the beta-glucan soluble fiber can lower total cholesterol levels by 8-23%.  The fiber facilitates the removal of this cholesterol.  High cholesterol levels indicate a build-up of plaque in artery walls.  If this plaque becomes damaged or too large, they can rupture, blocking blood vessels which can then cause a heart attack, blood clots or stroke. There are additional benefits to enjoying this fiber rich whole grain.  Lab tests show that antioxidants in oats have anti-inflammatory properties.  In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there. Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Whole grains oatmeal help protect against high blood pressure, type 2 diabetes and weight gain.

Oatmeal for breakfast helps to keep you full and energy-filled all morning.  Oatmeal contains an array of nutrients, vitamins, minerals, fatty acids and amino acids.  Just to name a few, oats contain protein, dietary fiber, manganese, selenium, phosphorus, magnesium and zinc.

Different forms of oats:

• Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
• Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
• Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
• Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
• Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
• Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
• Oat flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.

STEEL CUT OATS – Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled.  Since steel cut oats have not been processed as much, they contain a greater amount of nutrients compared to instant oatmeal.  Many of us don’t enjoy these oats as often because the length of time they take to cook and reality is we don’t have that kind of time in the morning.  You can stir these oats into boiling water, take off the heat and cover, and soak them overnight.  The next morning, bring them to a boil and cook for five to ten minutes to save precious time!

Get Creative with your oats!

·         Try using oats instead of bread crumbs in meatloaves and meatballs.  Use steel cut oatmeal the way you would use pearled barley in soups and stews.

·         Oatmeal makes a tasty topping for casseroles. 

·         Grind oats to a flour in a food processor to create delicious breads that will be moist, tender and have a nutty oat flavor.

·         Add oats to your favorite pancake recipe for a fiber-rich breakfast.

Delicious Oatmeal Toppings:

·         Fruit (berries, pomegranates, apples, bananas, cherries, peaches, pears, apricots, kiwi, pineapple, mango, raisins, dates, dried cranberries and pumpkin)

·         Spices (salt, pepper, cinnamon, nutmeg, ginger, vanilla, sugar, brown sugar, chili powder, peppermint, pumpkin spice)

·         Other: granola, nuts and seeds, trail mix, graham crackers, pretzels, honey, milk, maple syrup, peanut butter, all fruit jam, yogurt, applesauce, butter, cereal, yogurt, cocoa powder, cocout, dark chocolate morsels, cheese, salsa, hot sauce, avocado, coffee, currants, apple butter, caramel topping, wheat germ, ground flax

My favorite oatmeal creations include:

Apples, cinnamon and brown sugar

Bananas, cocoa powder, cinnamon and brown sugar