12 Best Foods: Oats
Oats provide fiber that lowers blood cholesterol levels, and thus reduces the risk of heart disease. They are an excellent source of thiamine, selenium, magnesium, potassium, and zinc, and the phytonutrients lignans, caffeic and ferulic acids.
One cup of oatmeal made from old-fashioned rolled oats contains 4 grams of fiber, half soluble, half insoluble, both beneficial. Soluble fiber absorbs cholesterol from the blood and carries it away, and it helps you feel full. Insoluble fiber speeds digestion and may reduce the risk of colon cancer.
The more processed the oats the less beneficial they are, so avoid the instant types. Steel cut are the best, followed by regular old-fashioned rolled oats.
Quick-cooking oats are more tender than other types and therefore often best in baking and other cooking. Use them in pancakes, muffins, quick breads, scones, cookies, and yeast breads, and in place of breadcrumbs as a coating for poultry.
- Dana Jacoby, 12 Best Foods Cookbook
The challenge with oatmeal is to find a way to eat it that doesn’t involve cooking it up into a gluey paste or adding a lot of sweet things and baking it. I thought this recipe for a smoothie-type breakfast drink would be just the thing, especially in these dog days of summer. I was also intrigued by the flax seeds, which I’ve been wanting to try. They have a delicate, nutty flavor that complements the nutty flavor of the oats. In addition, they’re loaded with fiber, omega-3 fatty acids, and phytoestrogens.
Unfortunately, it was not quite the cool refreshing pick-me-up I was hoping it would be. It was thick, a little cloying, and decidedly unrefreshing. The flavors actually go together well though, so it might work better if you just make yourself a nice bowl of oatmeal and add the rest of the ingredients, except for the ice cubes, on top.
Muesli in a Glass
1/4 cup raisins
1/4 cup quick-cooking rolled oats (not instant)
2 Tbsp walnuts
2 Tbsp flax seeds
1/2 cup unsweetened plain or vanilla soymilk
1/2 cup unsweetened applesauce
1/2 tsp ground cinnamon
6 ice cubes
In a small bowl, combine the raisins, oats, nuts, flax seeds, and soymilk. Cover and refrigerate overnight.
Place the soaked oat mixture in a blender, add the applesauce, cinnamon, and ice cubes and blend until almost smooth. Pour into a large glass and serve immediately.
Makes 1 serving.
Per serving: 479 calories, 18 g fat, 2 g saturated fat, 14 g protein, 79 g carbohydrates, 12 g fiber.
From 12 Best Foods Cookbook, by Dana Jacoby (Rodale Press, 2005)
How about some oatmeal muffins or cookies with some dried fruit in them? You wouldn’t have to add any (or much) sugar to make them taste good. I also like to add some oatmeal (uncooked) to bread or in pancakes. It gives a nice nutty flavor to almost any baked good.