Monday, March 11, 2013

"Sow those Oats" I mean literally!

 As in put them into that body!  

For sometime now I have enjoyed the magic of oats, for a family on a budget to a family wanting to reach optimal health oats are where it is at.  They are filling, inexpensive and good for you!  Since I was a kid my favorite thing to eat has been oatmeal.  I feel that there is nothing more comforting than a bowl of porridge in the morning.  It warmly hugs your insides saying, "K pal let's Carpe diem"!  Although in my younger years a fan of instant packaged oats and to this day do occasionally buy them for my gals when we are traveling, I have noticed that there is a ton more sugar than I am bargaining for and I also noticed that it digests way quicker leaving my two daughters hungry again faster!  The real deal, as in bulk section rolled oats or quick cooking are the way to go in my book!  It is super cheap, and you can make it what you need it to be for your family by doctoring it up with all the amazing nutritious things out there.  There is far less packaging and it is the best way to go if you are a heavy on the oat eating family!  Here are a few fun facts, as well as recipes, and storage ideas!

Did you know this about Oats/or Oatmeal?

Oatmeal comes from a grain called oats, one of the most important grain plants on earth.
An oat plant grows from two to five feet high, and looks something like wheat. Its branches end in clusters of seeds, just as wheat does, and these seeds are called oat grains.

The main use of oats today is for animal feed, but oats are also used to make oatmeal. When oats are harvested for animal feed, the entire seed is used.

Oats that people eat are usually milled, and the hard outer covering of the seed is removed. The inside part of the seed, the germ, is very rich in vitamins, and is used to make oatmeal.

Oats probably grew first in the colder regions of Europe, and were widely raised as animal food by the time of the ancient Greeks. Oats were brought to America during the 17th century, and today the United States is the greatest oat producer in the world.

Health Benefits of Oats/Oatmeal:

Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.

Take that cancer~
 Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer.

 Blood Pressure~
A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

Poo time~
  Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

Poundage~
 As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss.

Just awesome because~
These little guys also contain zinc, selenium, copper, iron, manganese and magnesium. Oat beta glucan also appears to help speed up response to infection, which may result in faster healing.

Lactating Mommas~
Well it can go both ways in this categorey.  Either oats may aid you in lactation and help boost supply.  Or it can give you over supply that can lead to a few complictaitons if not managed properly!  That is of course depending on your body type.  If you are an avid oatmeal eater like I always have been you may not see any changes in lactation from eating oats.  But if you are not an oatmeal eater and you go nuts eating it at every meal everyday, you might find yourself with a problem.  Just be mindful that like, hops, and spice, oats can influence lactation good or bad!



 Storage

Like all grains, rolled oats should be kept in an airtight container to discourage moisture and vermin intrusion. Store in a cool, dark cupboard up to 6 months to a year is my philosophy.

This is my favorite site for all things food storage:
http://stilltasty.com/fooditems/index/17787

Oat flour contains a natural antioxidant which discourages rancidity, thus oat flour has a bit longer shelf life than whole wheat flour. Refrigerate and use within 3 months.

These are my favorite bulk food storage picks:
http://www.amazon.com/OXO-Good-Grips-10-Piece-Container/dp/B0029096ZO/ref=sr_1_8?ie=UTF8&qid=1362872407&sr=8-8&keywords=airtight+bulk+food+storage

or of course my number one go to for all things food storage:
http://www.amazon.com/Half-Gallon-Wide-Mouth-Canning/dp/B0000BYE26/ref=sr_1_6?s=home-garden&ie=UTF8&qid=1362872507&sr=1-6&keywords=mason+jars

Oatmeal Cooking Tips

• Rolled oats (old-fashioned oatmeal) and quick-cooking oatmeal are generally interchangeable in most recipes.

• Oatmeal is commonly used in such foods as vegan meatloaf (as an extender),breads, muffins, cookies, granola, muesli,  but it is most widely consumed as a hot cooked cereal (porridge).

• Oat flour may also be used as a thickener in soup and stews

• Since its gluten content is very low, oat flour needs to be combined with all-purpose flour when used in leavened breads or the bread will not rise properly.

• To make homemade oat flour, simply place rolled oats in your food processor and process to a flour consistency. Sift out any large particles.

Oatmeal Equivalents and Measures

• Oat flour may be substituted for up to 1/3 of the required whole wheat flour in baked goods.
• 1 pound old-fashioned rolled oats = 5 to 5-3/4 cups
• 1 cup rolled oats = 1-3/4 cups cooked
• 1 cup raw rolled oats = 3 ounces

Recipes:

 Vegan oat Meatloaf
  • 1 onion chopped to taste, I like mine diced!
  • 2 tbs olive oil
  • 2 garlic cloves sliced 
  • 2 cups cracker crumbs, or bread crumbs you may have on hand
  • 2 cups walnuts chopped
  • 1 medium bell pepper diced
  • 1 cup rolled oats
  • 1 cup carrot diced
  • 14 cup parsley chopped
  • 1 tea sage freshly chopped or dried
  • 2 tea rosemary chopped if fresh and make it 2tbs
  • 1 tea salt
  • 1 tea Italian seasonings
  • 2 cups mushrooms diced
  • 3 tbs nutritional yeast flakes
  • 1 tbs low sodium tamari
  • 1 tea black pepper
  • 1 cup soy milk
  • 3 tbs flax seeds
  • 2 cups vegan protein crumbles
  • 1 small can of diced tomatoes, or fresh at least 2 cups for a topping
Preheat oven 350

Mix together all ingredients in a large glass bowl. It should be moist but not "soupy".  Too dry, add more soy milk, if it's too wet, add more breadcrumbs.

Spread into oiled 8 X 11 pan top with the tomatoes and I do a sprinkle of coarse salt, and bake about 1 hours 15 min - until browned on top, and firm.  

Amazing served on bread w/ arugula the next day for left overs.  Serves 4


 The best Oat Breakfast porridge around:
Pretty bold statement I am aware!  But if not the best it is a severe runner up!

1 cup of rolled oats
2 1/2 cups milk of choice, but if you want you socks knocked off use sunflower seed or coconut milk
1/4 dried peaches finely chopped
2 tbs rasins
1 tea chia seeds
1 tbs flax seeds
1/4 pecans chopped
1 tea cinnamon
1 tea nutmeg
2 tbs coconut sugar
3 tbs raw sunflower seeds
2 tbs goji berries

In a larger sauce pan add oats, peaches, sunflower seeds, raisins, goji berries (optional some like them on top uncooked, I happen to think they are far more pleasant cooked in porridge) and milk and heat over med/high until boiling.  Turn heat to simmer and let the oats cook 5 minutes, adding coconut sugar, cinnamon, nutmeg.  Cook until the porridge is nice and tender and it is more of a thick consistency! Take off heat and once in bowls I sprinkle the pecans, chia, and flax.  This is my go to thing, it makes me happy!  But by all means get creative, I have used dates, cranberries, almonds, walnuts, and  fresh fruit!  Serves 4 and it is superb!


Oat Berry Smoothies
Yup I am that mommy!  



 Vegetable oat soup
 I know what you are thinking ;)  But try it! 

2 cups of chopped broccoli florets
1 Large leek
olive oil
4 large peeled and coined carrots
2 cups of chopped cauliflower
1 zucchini ribbon ed w/ cheese slicer,
6 cups about 1 and 1/2 of the boxed vegetable broth
Salt and pepper to taste
1 cup rolled oats

In a large pot over medium-high heat, saute the broccoli, cauliflower, carrots, zucchini, leek, broth, and salt and pepper to taste. Cover and bring to a boil. Reduce the heat and simmer, stirring occasionally, until all veggies are fork tender, up to an hour if you have the time.

Add the oatmeal and mix thoroughly. Simmer, stirring occasionally, 40 minutes longer. With an immersion blender puree the soup. Serve hot.

Serves 4 as a starter, and 2 as a meal!  Freezes like a dream!




Vegan Cranberry Oat Cookies

  • 3/4 cup vegan butter
  • 1/3 cup coconut sugar
  • 3/4 cup brown sugar
  • 1 tsp vanilla
  • 1/2 cup coconut milk
  • 1 cup garbanzo flour
  • 1/2 tsp baking soda
  • 1/4 tsp ginger powder
  • 1/4 tsp cloves
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 3 cups quick cooking or rolled oatmeal
  • 1 cup dried cranberries
  • 1/2 cup chopped walnuts or Pecans!

Cream together the butter and sugars until smooth. Add vanilla and soy milk and mix well. Add flour, baking soda and spices until well mixed, then stir in oats, pecans, and cranberries.
Spoon 1 1/2 inch balls onto an ungreased cookie sheet and bake 10-15 minutes at 350 degrees, or until done.


Citrus Oat body Scrub

 
 You will love, this should be used at least once a week.  You could do it daily and be extremely happy that you did ;)  This makes your skin so soft it is insane... Helps remove dead skin cells and stimulates blood supply to skin.. Amazing!!!!

3tbsp freshly ground almonds
3tbsp medium oatmeal
3 tbsp flaked sea salt
3 tbsp fresh grated orange zest
3 drops grapefruit essential oil
almond oil, or apricot oil.. Can even use grape seed oil if you already have!!!! I like the almond or apricot because it smells so yummy!!

Mix together all ingredients except the almond oil and store in a mason jar. Using about 1 tbs at a time mix in almond oil to make a thick paste, then rub over damp skin.. Use a damp warm wash cloth to wipe off and then follow by rinsing!!! This stuff is so easy to make, you can make a few weeks worth and keep in fridge until you are ready to use...

Um  so obviously I like oats!  Enjoy the recipes and eat some oats pals!  Tread Lightly!

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