Emily Living
Focus
Nancy Wiker
Lancaster Co.
Extension Agent
Oatmeal for breakfast brings
back memories of my mother
saying, “It will stick to your
ribs.”
Oatmeal and other whole
grains do help to slow the rate of
digestion. The soluble fiber in
oatmeal keeps you full longer.
Research suggests that oatmeal
for breakfast can reduce morning
hunger and curb your appetite so
you won’t be starving at lunch.
Oats are thought td be native
to Asia. In Ancient times they
were used for medicinal purpos
es. Greeks and Romans thought
oats were just a pesky weed. Rec
ognized as staple food in Scandi
navia, Europe, and British Isles
since 1000 8.C., oats were intro
duced to North America in the
mid 1600’s by early colonists.
7 PC. DINING ROOM SET N
Oak Table w/6 Double Back Press |
Side Chairs
r 3 PIECE END TABLE SET '
Available in Oak or Cherry Finish |
jj Reg. Ret. $399.95
Sale Price I
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r 5 PC. DINING \
ROOM SET ,
Valley Oak Pedestal Table &
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sSL— Re 9- Ret - $829.95 1
Our Price $440.95'
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$ 349 95 1
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f' V
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w/Pine Veneer Top
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Table & Four Chairs - Natural,
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Oats? Groats?
During processing, the outer
indigestible husk is removed. The
oat bran and germ remain intact,
making it a very nourishing
whole grain. This common grain
is an excellent source of dietary
fiber, and provides significant
amounts of B vitamins and folic
acid.
Oats provide complex carbo
hydrates and both insoluble and
soluble fiber. Recently oat prod
ucts, especially oatmeal and oat
bran, have attracted attention as
more and more research has
pointed to the cholesterol lower
ing benefits of the grain. This ef
fect is greater in those individu
als with higher cholesterol levels
than those whose levels are with
in a “safe” range. This phenome
non is primarily due to the high
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'Our Price lid FB; I ,1
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Closeout
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FACTORY
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I Cash Price
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k. Jir _ ' _ _
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$ 599 95^
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w/Futon Mattress
In Open or Solid Panel Design
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' 5 PC. PEDESTAL TABLE
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ILJU| sjh Green/Natural
Stores In: LANCASTER • YORK • CARUSLE
STORE HOURS: Mon.-Fri. 9-9 • Sat. 9-6;
Sunday 12 to 5 PM
• No Refunds
wW •No Exchtng** For purchMM with • chock, brlof FINANCING
tBSS • Coth It Carry driver* (Icon** «nd phono nurrfcor* AVAILABLE
level of beta-glucans found in the
grain’s soluble fiber. Researchers
from the University of Minnesota
found that blood cholesterol lev
els could be positively influenced
by a daily intake of 3 grams of
soluble fiber, or the equivalent of
VA cups of cooked oatmeal.
A morning bowl of oatmeal or
other whole grain food can help
to maintain healthy blood pres
sure levels. Emerging research
suggests that oatmeal may even
help reduce blood pressure by
preventing the narrowing of the
arteries that occurs following a
high fat meal and promoting bet
ter blood flow.
Hot oatmeal often comes to
mind when oats are mentioned.
One can make breakfast and
other meals interesting by using
oats in different forms. Pre
cooked groats can be reheated
with new toppings. Granola and
muesli mixtures can be alterna
tives to cereals, or add some cre
ative toppings to cooked oat
meal.
Baking with oat products adds
flavor to many products. Add oat
flour or oatmeal to breads for
extra nutrition and flavor. Use
oatmeal to thicken soups and
stews and as a filler in meatloaf
and casseroles.
Oats come in many forms:
Oat groats —Whole oat ker
nels, which can be cooked like
rice or wheat berries. Presoak to
Oat milk —A fairly new prod
uct that is a non-dairy alterna
tive to milk made from oats. It
comes in plain and vanilla
flavors.
Oat flour —Made from groats
that have been ground into a fine
powder. It contains no gluten so
it needs to be used with a flour
that contains gluten to help
baked goods to rise properly.
Baked oatmeal is a popular
dish served at several bed and
breakfast establishments in Lan
caster County. Ginny Ranck
serves this one at Verdant View
Farm in Strasburg.
Baked Oatmeal
1 cup oil
1 cup sugar
1 cup brown sugar
4 eggs, beaten
} A cups oatmeal
ioned oats and quick cooking 1 cup flour
shorten cooking time. They have
a nutty, slightly sweet flavor. Try
them (cooked) as a topping on
apple crisp, serve as a side dish
like rice, or in salads and stuf
fing.
Steel cut oats These are
groats that have been cut into
chunks by steel blades. They are
sometimes imported from Ire
land in tins. They have a fairly
long cooking time and a chewy
texture. They are not rolled and
look like coarse bits of grain.
Rolled oats Probably the
most familiar form to consumers.
The kernels have been heated
and pressed flat with steel rollers
so they cook more quickly.
Old-fashioned oats are whole
groats that have been steamed,
pressed and rolled. They are
thicker and take longer to cook.
Quick cooking oats are sliced be
fore steaming and pressing to re
duce cooking time. Old-fash-
oats are usually interchangeable
in recipes. Instant oats are pre
cooked, dried and pressed very
thin. These are the “just add hot
water” or microwave type of hot
cereal. Do not substitute these for
old-fashioned or quick cooking
oats in recipes or the cookies and
baked goods may turn into gooey
lumps.
Oat bran —The outer layer of
the oat kernel. It has a lighter
color and finer texture than
wheat bran. It is sometimes
added to
recipes or
packaged as
a hot cereal.
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2 teaspoons baking powder
1 teaspoon salt
2 cups milk
2 teaspoons vanilla (optional)
2 cups fresh fruit (like apple
slices)
3 A cup raisins or walnuts (op
tional)
Heat oven to 350 F. Grease a
9” X 13” pan. Mix together oil,
sugars and eggs. Add oatmeal,
flour, baking powder, salt, vanil
la and milk. Fold in fruit and
nuts, if desired. Bake for 30 35
minutes. Serve warm with milk
and cinnamon or brown sugar.
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