101 Foods That Could Save Your Life

Did you know … all forms of oats, whether old-fashioned, quick-cooking, coarse-ground or instant oatmeal, fall under the definition of whole grain? Because all three parts of the grain are preserved during the milling—no matter which variety—all provide the same nutrients in the same amounts. Bottom line … it’s a matter of taste and texture! Eat the form that suits your taste and lifestyle!

The seed portion of the oat plant is what we commonly refer to as “oats”. After the inedible hull is removed, a “groat” remains. A variety of oat products are made from the groat, such as coarse-ground oats (commonly known as “Irish oats”), old-fashioned oatmeal or porridge, quick oatmeal, instant oatmeal, oat flour and oat bran. Oats in general have a mild, creamy and somewhat floury texture.

Oats were one of the earliest cereals cultivated by humans. Many believe oats originated in Eurasia and were consumed in ancient China as long ago as 7000 B.C. The ancient Greeks were the first people known to have made porridge from oats. In England, oats were considered an inferior grain, while in Ireland and Scotland they were used in a variety of porridges and baked goods. Cultivated oats came to America with the first British immigrants in the early 1600s. In fact, the British Quaker influence inspired the name “Quaker Oats” and the company remains the main supplier of oats to the United States today.

The top ten producers of grain include Russia, Canada, the United States, Poland, Finland, Australia, Germany, Belarus, People’s Republic of China and the Ukraine. Minnesota, Wisconsin, South Dakota, Iowa and central Canada lead in oat production in North America.

Oats contain healthy amounts of vitamin E, several B vitamins, the minerals calcium, magnesium and potassium, and the trace minerals selenium, copper, zinc, iron and manganese. They are rich in the phytochemicals 1,3-beta-glucan and avenanthramides. Oats contribute both soluble and insoluble fibre. Insoluble fibre benefits the digestive system. The soluble fibre found in oats works like a sponge by going after cholesterol and removing it before it has a chance to clog arteries and lead to heart disease.

When oats first arrived on the scene in the American colonies, they were used to cure stomach discomfort and digestive ailments. Oats have also been reported to have antispasmodic, anti-inflammatory, diuretic and stimulant properties and have also been used as a folk remedy for tumours. Externally, for centuries people have taken oat baths to help soothe itchiness, eczema and other disorders of the skin.

HEART HEALTH: There are over forty clinical studies spanning forty years that confirm oats’ ability to lower not only total cholesterol but also harmful LDL cholesterol, both significant risk factors for heart disease. The U.S. Food and Drug Administration approved the first food-specific health claim for use on oatmeal packaging and in advertising in 1997. Eating three grams of soluble fibre from oats as part of a low-fat and low-cholesterol diet has been shown to lower blood cholesterol and low-density lipoproteins (LDLs), the particles that carry cholesterol into your arteries. In a study in the Australian Journal of Nutrition and Dietetics, researchers found that a substance in oats called beta-glucans significantly reduced LDL (“bad”) cholesterol.

HIGH BLOOD PRESSURE: In a study in the Journal of Family Practice, groups of men and women who had high blood pressure experienced significant reduction in blood pressure, the need for antihypertensive medication, and improved lipids and blood glucose, when oats were added to their diet.

WEIGHT MANAGEMENT: Research shows that beginning the day with a nutritious, fibre-rich diet can help you maintain a healthy weight. Oatmeal porridge was found to have the highest satiety value out of all breakfast foods, providing a greater feeling of fullness.

DIABETES: Several long-term studies show that people with high whole grain intake had from 28 to 61 per cent lower risk of developing type 2 diabetes compared with those with the lowest intakes.

• Look for tightly sealed boxes or canisters. Avoid bulk cereals; grains in open bins may be exposed to moisture, mould and insect contamination.

• Keep oats in an airtight and moisture-proof container to prevent bugs from getting in and mould/fungi growth from forming.

• Properly stored and dry, rolled oats may keep for as long as a year.

• Oats can be prepared in a variety of different ways. They can be processed into cereals and snacks, made into beer, and baked into cookies, muffins and breads.

• For creamier-style oatmeal porridge, bring the oats, milk or soy beverage, or water to a boil, then simmer.

• The most popular oatmeal porridge toppings are: milk, sugar and fruit such as raisins and bananas.

• Try them in meatloaf and meatballs, or as a coating for chicken and fish.

• Quick or old-fashioned oats can be substituted for up to one-third of the flour called for in recipes for muffins, biscuits, pancakes, loaf-type quick breads, coffee cakes, yeast breads, biscuits and traybakes.

• Oatmeal cookies are the number-one non-cereal usage for oats.

Ina’s Whole-Wheat Oatmeal Pancakes

by Ina Pinkney

Servings: 12 pancakes • Prep time: 8+ hours—oats have to refrigerate overnight Cooking time: 5 minutes

I made these pancakes for my wife on Mother’s Day. She exclaimed that hands down, these were the best pancakes she had ever had! Their creator, Ina Pinkney, is the chef and owner of the renowned Ina’s Kitchen in Chicago. Ina says the test of a good pancake is how it tastes unadorned, on its own. I couldn’t agree more! These whole-wheat oatmeal pancakes are great straight up but they also taste great with slices of banana or a few blueberries placed on the pancake before flipping it over. Just a little pure maple syrup drizzled over the top is needed to bring out the rich flavours contained within! This recipe contains three powerhouse foods.

INGREDIENTS:

3oz/75g old-fashioned rolled oats

16floz/500ml buttermilk, low-fat

2floz/60ml whipping cream, light

1 egg

2 tablespoons brown sugar

2 tablespoons canola oil (or rape seed oil

3oz/75g whole-wheat flour

3oz/75g plain flour

½ teaspoon salt

1 teaspoon baking soda

DIRECTIONS:

Combine rolled oats, buttermilk and cream in a mixing bowl, cover and refrigerate overnight. The next day, beat egg with brown sugar and oil in a mixing bowl. In another bowl, combine flours, salt and baking soda. Stir into egg mixture along with the oats soaked in buttermilk and cream. Batter will be thick. Lightly grease a large, nonstick frying pan, or coat with cooking spray. Add batter, measuring pproximately 2floz/60ml for each pancake. Pancakes should be about 4″ across. Cook for 3 to 4 minutes on the first side, until tiny bubbles appear and the surface loses its sheen. Flip. Cook second side, 2 to 3 minutes, until cooked through. Repeat until all batter is used.

BREAK IT DOWN …

Calories: 120; Total fat: 5g; Saturated fat: 1.5g; Cholesterol: 30mg; Sodium: 250mg; Total carbs: 15g; Fibre: 2g; Sugar: 5g; Protein: 4g.