Basic Oats

Oats are a modest, simple food and a great addition to a healthy diet. Oats are naturally creamy and slightly mucilaginous when cooked. In the same way, that they can assist in soothing skin irritations, they can also help to calm, soothe and gently cleanse an irritated digestive tract. I recommend eating oats at least once per week.

I share nutritional facts and a basic oat recipe below.

When we think of oats, we often think of fiber, and rightfully so! Oats are an excellent source of fiber, a half cup of cooked oats contains approximately 4 grams of fiber.

Fiber:

The averages American consumes about 15 grams of fiber per day. The recommended daily amount of fiber as per the USDA for men is:

<50 years of age: 38 grams

>50 years of age: 30 grams

and for women, the daily recommended intake is:

<50 years of age: 25 grams

>50 years of age: 21 grams.

Oats contain both soluble and insoluble fiber; each serves the body in different ways.

To help us understand the difference between soluble and insoluble fiber, the Harvard School of Public Health offers the following definitions:

Soluble Fiber: Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels.

Insoluble Fiber: Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner.

General Nutrition:

In addition to 4 grams of fiber, oats contain vitamins and minerals such as iron, magnesium, zinc, and B vitamins. Here is some additional nutritional data (portion 1/2 cup of oats):

170 calories

3.5 grams of fat

31 grams of carbohydrates

4 grams of fiber

1 gram of sugar and

5 grams of protein.

When we think of protein, we usually think of animal products, but whole grains, also contain protein. When we consume protein from plant sources, such as grains, we avoid cholesterol. Only animal products contain cholesterol.

Now that we understand the nutritional content of oats, let's take a look at the different types of oats. Oats are grain and an intact grain includes germ, endosperm, and bran. When eating oats and other grains, the least processed is generally the healthiest.

Different types of oats:

Oat Groats: The whole oat grain or kernel is known as an oat groat. An oat groat is minimally processed, so it still contains the germ, endosperm, and bran. Only the inedible hull of the whole grain has been removed. Oat groats will take longer to cook than more processed oats. Oat groats are not as readily available as other types of oats.

Steel-cut oats: Steel-cut or Irish oats are simply oat groats that have been cut into smaller pieces using a steel blade. Steel-cut oats still have the same nutritional value of a groat, but they require less time to cook since they are smaller pieces.

Rolled Oats: Rolled oats or old-fashioned oats are oat groats that have been steamed, flattened into flakes, and then dried.

Quick Oats: Quick or instant oats similar to rolled oats except they were steamed longer and rolled flatter and/or chopped to drastically reduce cooking time.

Oat bran: Oat bran is the bran that has been stripped from the groat and made into a cereal or fiber supplement.

Preparing Oats:

I prefer steel-cut oats. I think they have a nuttier flavor than quick or rolled oats. I recommend organic steel-cut oats. See the recipe below for instructions.

If you prefer quick or instant oats, be sure to purchase those with no added sugar, preservatives, or artificial flavors. Read the label. If the product includes ingredients that you do not recognize or cannot pronounce, skip it and buy plain instant, preferably organic oats.

In America when we think of oats, we often think of sweetened oats. Sweetened oats are delicious, but in many other parts of the world, oats are often eaten as savory porridge.

In the Ayurvedic tradition, spices are considered medicinal and oats are a perfect medium for ingesting spices.

Here are some spices and ingredients that mix well with sweetened oats: cinnamon, cardamom, ginger, cloves, fruit and even cacao.

When preparing savory oats, spices may include cumin, nutritional yeast, and turmeric.

To increase the protein in a bowl of oats, consider adding seeds or nuts such as chia, hemp, sunflower, almonds, pecans, or nut butter.

Additional ingredients to increase protein are soy milk, cow's milk (low fat), plain greek yogurt, and protein powder. A small portion of low-fat cheese can be sprinkled on top of savory oats. Savory oats can also be served with an egg.

Servings 4

Author Melody Tijerina

Ingredients

1 cup organic steel cut oats
3 cups filtered water
1/8 tsp sea salt

Instructions

Bring water to boil in a medium size pot. You want plenty of room in the pot because oats will boil over quickly if you are careful.
Add salt and oats. Let them boil for 3 minute.
Turn off the heat and watch oats and the cool down to a slow simmer. Stirring occasionally .
Cover and let stand overnight.
In the morning, your oats will be fully cooked. Add a little water or milk, stir and reheat.

Notes

The recipes makes four 1-cup servings or 8 half cup servings.

Once oats are cooked, I store them in a large mason jar in the fridge and eat a small portion every morning. You can oat the eats as a sweet porridge or a savory porridge, you can add them to a smoothie.

In the photo above, I topped the oats with hemp seed and pumpkin seeds and a dash of cinnamon. If you are experiencing digestive upset, skip the seeds and nuts.

You can pre-cook oats in the manner detailed above and then use these recipes to spice them and eat them in a couple of different ways.

This recipe is considered anAyurvedic classic recipe and especially good for individuals experiencing digestive issues and in need of a digestive reset.

Spiced Apple and Oats recipe: http://hathaheart.com/oats-with-warm-spiced-apples/

This is one of my favorite recipes and something very often. This is nice way to get a daily dose of turmeric.

Savory Golden Oats recipe: http://hathaheart.com/savory-oat-porridge/