Oatmeal – Whole Grain Goodness
January is oatmeal month and oatmeal is a whole grain that can be a delicious, warm way to add whole grains to your eating patterns during the cold winter months. Oats are full of important nutrients like vitamins B and E, calcium, magnesium, and zinc. They contain beta-glucan, a special kind of fiber, found to be especially effective in lowering cholesterol and insoluble dietary fiber, which has anticancer properties and keeps our bowel clean. Best of all, oats, like most other whole grains, can help us maintain a healthy weight once we’ve reached it.
There are several types of oatmeal such as rolled oats, quick cooking oats, instant oats, oat flour, and steel-cut oats. All these types have similar nutritional values, but many times instant oatmeal has other ingredients added. The only way to know if there are ‘extra’ ingredients is to read the ingredient label of the product.
Ideas to boost nutrition and flavor include:
- Make oatmeal with calcium-rich milk instead of water.
- Toss in raisins or dried cranberries and chopped walnuts.
- Add fresh or frozen berries or other fruits like apples or bananas.
- Mix in ¼ cup unsweetened applesauce.
- Sprinkle with cinnamon for sweetness, it adds flavor without calories. With a dusting of cinnamon, a smaller amount sweetener, or perhaps none at all, may be needed.
A popular trend right now is overnight oatmeal. This is a convenient way to plan ahead for a busy morning. There are countless flavor combinations so choose your favorite ingredients and get creative. I find it easiest to mix in a jar so you can grab and go. Overnight oatmeal can be eaten cold or warm. Here is one of my favorite recipes to give it a try.
Peanut Butter Overnight Oatmeal (Source: Quaker Oats)
Ingredients
- 1 Cup(s) Quaker® Oats
- 1 Cup(s) Low-fat milk
- 1 Teaspoon(s) Chia seeds
- 1/2 Teaspoon(s) Vanilla extract
- 1 Teaspoon(s) Cinnamon
- 1/2 Cup(s) Bananas, sliced
- 1/4 Cup(s) Creamy peanut butter
- 1 Tablespoon(s) Honey
Cooking Instructions
Add Quaker® Oats to a container of your choice and pour in milk. Mix in vanilla extract, chia seeds, and cinnamon. Alternate between layers of peanut butter and layers of sliced banana. Drizzle with honey. Place in fridge and enjoy in the morning or a few hours later!
If eating oatmeal isn’t something you want to consider try using rolled oats in baked products like cookies, muffins, breads or other desserts. Or they can be used in place of bread crumbs in meat loaf or patties. Couple a goal of eating more servings of whole grains with a regular exercise program for a healthier 2017.
This article comes from Nebraska Extension Resources at food.unl.edu.
RED LETTER DAYS – EXPLORE UNL
Excited to make your college decision? Red Letter Days are an opportunity for you to explore college life at the University of Nebraska-Lincoln during your senior or junior year of high school. At this open house event, you’ll get to:
Explore campus with a current UNL student as your guide
Attend academic informational sessions
See what it’s like to live in a residence hall
Learn about ways to get involved on campus
Find out important admissions, scholarship and financial aid information
If you are interested in any health-related fields, check out our Pre-Health Red Letter Day,
COST $10.00 per person. – Sorry, no refunds on program fees.
EVENT DATES
February 10, 2017
February 17, 2017
February 24, 2017
March 3, 2017
March 10, 2017
March 17, 2017
April 21, 2017
Pre-Health Day: January 30, 2017
View a sample schedule and register at: http:// admissions.unl.edu/visit/on-campus/red-letter-days.aspx
