I’ve learned a lot about the little oat lately. They offer vitamins B1, B2 and E. Oats also have a hearty dose of soluble fiber, which helps support good gut bacteria, regulate cholesterol, provide protein for energy, and keep food moving all the way through your system.
There are several types of oats: when they are steamed and flattened, the cleaned and toasted “groats” become rolled oats, also called old-fashioned oats. Quick-cooking rolled oats have been cut into several pieces before being steamed and rolled into thinner flakes. Instant oats are different: they are made with cut groats that have been precooked and dried before being rolled. When combined with a liquid, they can become gooey, so they do not work well in baked goods. Steel-cut oats (also called Irish oatmeal) are groats that have been cut into two or three pieces and not rolled, so they take longer to cook and have a chewier texture. Whew! All you really want to know is how to use them in healthy, economical and delicious ways, right?
Oats for breakfast is the best and most nutritious way to start the day, for you and for the keiki returning to school. A bowl of warm oatmeal on a rainy morning can elicit smiles. On a warm day, however, that same breakfast may not hold much appeal. To the rescue: Big Island registered dietician and certified educator Vivienne Aronowitz, who has graciously provided several easy and delicious recipes to help us reap all the benefits of oats. Ms. Aronowitz has been teaching classes and workshops for over 30 years, helping people reverse chronic conditions and live healthier lives. Her upcoming class on making nut milks is full, but she is planning another for November; I will keep you posted.
Overnight Oats
Prepare ahead for the work week with this easy recipe that will give you a much better texture than the instant oats available in stores. Makes 3 servings.
1 cup old-fashioned oats
1 cup almond milk, or other plant-based milk
1 cup blueberries or other fruit
1 tablespoon sliced almonds or other nuts
Optional: 1 tablespoon ground flax seeds or chia seeds
Place all ingredients in a jar or bowl; refrigerate overnight. Scoop out what you want in the morning.
Oat Waffles
For this recipe, Vivienne uses “coaches” oats, a partially cooked and dried steel cut oat, that adds more texture and nuttiness. They are currently available at Costco in Kona. Waffles can be frozen and reheated in a toaster oven. Makes 3 servings.
1 cup old fashioned rolled oats or coaches oats
1 cup almond milk
1 apple banana (about 4”)*
1 tablespoon flax seed
1/2teaspoon baking powder
Place all ingredients in a blender or food processor; pulse briefly until banana is chopped up and you have a batter consistency. Let stand for 30 minutes to thicken. Heat waffle maker and cook each waffle a little longer than other waffle recipes. Serve warm, topped with berries, cut fruit, or nut butter.
*Apple bananas are sweeter. If other bananas are used, make sure they are very ripe, to match the sweetness.
Muffinettes
Vivienne adapted this recipe from “Vegan Inspiration” by Todd Dancy. She often makes a double batch and freezes them, as they reheat well. Makes about 16.
6 apple bananas (2 cups)
1 cup raisins, dates, or other dried fruit
2 cups oats, ground slightly in a food processor
2 teaspoons baking powder
1 generous teaspoon cinnamon
Optional: ground ginger or cardamom
Preheat oven to 350 degrees. In a bowl, combine the fruits, oats and spices. Using a small ice cream scoop or a large spoon, scoop mixture into 2” balls and place on a baking sheet. Bake about 20 minutes; cool completely on a rack before serving.