The oat. It’s more than just a breakfast cereal. This special whole grain has numerous health benefits, versatility, and gets you more bang for your buck! Because oats are considered a whole grain, they contain all of the essential parts of the grain (the endosperm, germ and bran) that provide more nutrients than many other foods on the market can. All of these components in this oat-ragous grain make this food a good source of antioxidants, fiber, iron, protein, manganese, thiamin, zinc and much, much more . Why is that important? According to the Whole Grain Council, http://wholegrainscouncil.org/ oats have been said to help reduce chronic diseases like type 2 diabetes, heart disease, stroke, obesity, and can also aid in keeping you fuller longer .
Oats bear a few unique features as well. The soluble fiber provided in oats, called beta-glucan, has been shown to be effective at lowering cholesterol . These fibers bind to cholesterol to be excreted instead of absorbed therefore leading to lower cholesterol levels, especially LDL (“bad”) cholesterol. Beta-glucans are also good for your immune system and may help prevent some cancers .In addition, oats offer a specific antioxidant called avenanthramides. These antioxidants provide an anti-inflammatory effect that protects our much needed blood vessels.
What if you don’t want to eat oatmeal every day for breakfast? You don’t have to! Oats are one of the most versatile grains that can be added to a variety of foods that aren’t necessarily just for breakfast. Have a recipe that calls for flour? Substitute half of the required flour for uncooked oats. Need bread crumbs to make your favorite meatloaf? Use oats instead! Add oats to muffins, breading for chicken, meatballs, pancakes, and lots more. Check out the recipe from the “What’s Cooking? USDA Mixing Bowl” http://www.whatscooking.fns.usda.gov/shown below for a nutritious, whole grain snack .
Still need another reason to include oats into your diet? They’re inexpensive, especially if you buy them in bulk. Rolled oats are typically packaged into 3lb. cartons that yield about 70-½ cup servings according to USDA. The recipe provided below from USDA uses 3½ cups of oats for the entire batch yielding 24 servings of granola bars at $0.30 per serving. You’ll also have several oats left in your 3lb. carton to use at another time.
Take a step toward better health and include oats into your eating routine. Mix it up with the oat-ragous oat.
Homemade peanut butter granola bars
(from “What’s Cooking? USDA Mixing Bowl)
Makes: 24 servings
Total Cost: $7.15
Serving Cost: $0.30
Ingredients
- 1 cup honey
- 1 cup peanut butter
- 3 1/2 cups rolled oats
- 1/2 cup raisins
- 1/2 cup carrot (grated)
- 1/2 cup shredded coconut
Directions
- Preheat oven to 350 degrees.
- Peel and grate the carrots.
- Put the honey and peanut butter in a large saucepan. Cook on low heat until melted. Remove pan from the heat.
- Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands.
- Press the mix firmly into the bottom of the pan.
- Bake for 25 minutes.
- Cool and cut into 24 bars.
Special thanks to Allie Doriot, BGSU Dietetic Intern in Wood County Extension for her collaboration on this blog.
