Oats--They’re Not Just for Breakfast!

 

Nothing beats a warm bowl of oatmeal to start your day on a cold winter’s morning, but oats can be used in recipes that keep you going all day long!  All of the oats found on grocery store shelves are made from oat groats, the kernels of the grain after they have been harvested, cleaned, and had their hard outer hull removed.  Whether you prefer the chewy texture of steel cut oats or the quick cooking time of instant rolled oats, all forms are nutritious whole grains, providing us with fiber, protein, vitamins, and minerals.

The 3 Main Types

• Steel Cut Oats: These are oat groats that are broken into smaller pieces by either using a sharp metal blade or being ground on a stone mill. They take the longest to cook (20-30 minutes) out of the three types of oats, but have a chewy texture and a nutty flavor.  Because steel cut oats take so long to cook, they are best used for making oatmeal, or replacing other grains like rice in long-cooking dishes like risotto or soup.
  
  
• Old-fashioned Rolled Oats: Oat groats are steamed and then rolled flat into thick flakes, which allows them to cook more quickly (about 10 minutes). The texture is less chewy than steel cut oats, but not as smooth and creamy as quick or instant rolled oats, and the flavor is mild.
  
  
• Quick or Instant Rolled Oats:  These oats are steamed longer and/or rolled thinner than old-fashioned rolled oats, so they cook in just a minute on the stovetop, or nearly instantly in a microwave or when mixed with boiling water.  Quick and instant rolled oats have the smoothest and creamiest texture and the mildest flavor.  When buying instant oatmeal, be sure to read the ingredients label as many have added sugars, salt, or artificial ingredients--which also makes them less useful for other recipes!

5 Easy Ways to Use Rolled Oats

Energy Bites:  Kids will love to help you make and eat these no-bake snacks! Mix 3 cups oats, ½ cup peanut or other nut or seed butter, ¼ cup honey or syrup, and ½ cup raisins or dried cranberries. Roll into balls and chill in the refrigerator until firm. 

Overnight Oats:  Make breakfast ahead of time with overnight oats. In a small container with a lid, mix oats, milk and cinnamon together and place in the refrigerator overnight. In the morning, stir in your favorite fresh or canned fruit for a quick and easy breakfast.

Meatloaf:  Add oats to ground meat like beef, chicken, or turkey and stretch meals farther, like in this Glazed Meatloaf. Using oats instead of breadcrumbs in meatloaf adds fiber too! 

Pancakes and Waffles:  Mix oats into pancake and waffle batter, it is an easy way to add texture and fiber to help you feel full longer. If using pancake mix, replace half of the mix with oats, or skip the flour or pancake mix, like in these Banana Oatmeal Pancakes: Mix together 2 eggs, 2 bananas and ½ cup oats with ½ teaspoon baking powder. Add some cinnamon and vanilla extract for more flavor. Top with canned or fresh fruit, low-fat yogurt, or chopped nuts! 

Veggie Burgers:  Use oats instead of breadcrumbs to make veggie or bean burgers. Oats help to hold the burger in shape and add a nice chewy texture. ½ cup uncooked oats can be substituted for the rice in this Black Bean Burger recipe. Serve on a whole wheat bun with lettuce, tomato, and onion on top!