Oatmeal: More Than A Breakfast Food

More oatmeal is sold in January than in any other month of the year. Imagine that, since this is the time everyone focuses on better health and looks for ways to improve their diet. Oatmeal has long been touted as a healthy food and in nearly every magazine I’ve picked up recently another article has confirmed that we’re missing out on great benefits by skipping the oatmeal. The latest issue of Good Housekeeping has a diet guru recommending oatmeal in the morning to kick-start metabolism.

Another magazine rated it “One of the Best Breakfast Foods for 2005,” while others named it the “fat fighting/easy, nutritious and guilt-free breakfast,” as well as part of “A Thinking Woman’s Snack Plan.” So, I guess my grandmother knew something decades ago that we’re just now discovering.

It’s true that oatmeal is not only delicious, but it’s good for you. According to statistics from Quaker Oatmeal (where else?), research from the past 40 years shows that eating 3grams of soluble fiber daily from oatmeal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Oatmeal helps lower your total cholesterol, and LDL (“bad”) cholesterol, and that can help keep your arteries clean and healthy. It’s low in sodium and helps maintain healthy blood pressure and contains antioxidant vitamins E & C. B vitamins to support healthy arteries.

So, dig into a bowl today . . . but watch the small flavored packs that contain loads of sugar. I learned that the hard way, while thinking I was doing everything just right.

Maple Walnut Oatmeal

2 cups fat-free milk
2 Tbsp. maple-flavored syrup, regular or light
1/8 tsp. salt (optional)
1/8 tsp. maple extract (optional)
1 cup Quaker® oats (quick or old fashioned, uncooked)
3 Tbsp. chopped walnuts, toasted

In medium saucepan, bring milk, 2 Tbsp. maple syrup and, if desired, salt and maple extract to a boil; stir in oats. Return to a boil; reduce heat to medium. Cook 1 minute for quick oats or 5 minutes for old fashioned oats, or until most of liquid is absorbed, stirring occasionally. Let stand until desired consistency. Spoon oatmeal into two cereal bowls. Top with walnuts and additional maple syrup, as desired. Makes 2 servings

 

Lemon Blueberry Oatmeal Muffins

1 ¾ cups Quaker® Oats (quick or old fashioned, uncooked), divided
2 Tbsp. firmly packed brown sugar
1 cup all-purpose flour (add an additional 2 tablespoons if using old fashioned oats)
½ cup granulated sugar
1 Tbsp. baking powder
¼ teaspoon salt (optional)
1 cup skim milk
2 egg whites, lightly beaten
2 Tbsp. vegetable oil
1 tsp. grated lemon peel
1 tsp. vanilla
1 cup fresh or frozen blueberries (do not thaw)

Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine ¼ cup oats and brown sugar; set aside.

For muffins, combine 1½ cups oats with remaining dry ingredients in large bowl; mix well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well.

Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost full; sprinkle with topping. Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for five minutes; remove from pan. Serve warm.

Chewy Fruit & Oatmeal Bars

¾ cup firmly packed brown sugar
½ cup granulated sugar
1 (8-oz.) container vanilla or plain low-fat yogurt
2 egg whites, lightly beaten
2 Tbsp. vegetable oil
2 Tbsp. skim milk
2 tsp. vanilla
1½ cups all-purpose flour
1 tsp. baking soda
1 tsp. ground cinnamon
½ tsp. salt (optional)
3 cups Quaker® Oats (quick or old fashioned, uncooked)
1 cup diced dried mixed fruit, raisins, or dried cranberries

Heat oven to 350°F. In large bowl, combine sugars, yogurt, egg whites, oil, milk, and vanilla; mix well. In medium bowl, combine flour, baking soda, cinnamon, and salt; mix well. Add to yogurt mixture; mix well. Stir in oats and fruit.

Spread dough onto bottom of ungreased 13x9-inch baking pan.

Bake 28 to 32 minutes or until light golden brown. Cool completely on wire rack. Cut into bars. Store tightly covered. Makes 2 dozen.

(Recipes from Quaker® Oats)