Embracing the Oat: A Year-Round Superfood Celebration

January marks National Oatmeal Month, a time to appreciate this classic breakfast grain's versatility and confirm its nutritious qualities. While often associated with wintry mornings, oatmeal deserves a place in your meal plan all year round. Let's discuss oats, their origins, health benefits, and their varieties.

The Oat Basics:

What is Oatmeal?

Oatmeal is a whole-grain cereal made from oats. The origin of oats can be traced back thousands of years to about 2000 BC in the Middle East or surrounding Mediterranean areas. These grains come from the Avena sativa plant, predominantly grown in cooler climates like North America and Europe.

Where is it Grown?

Oats thrive in regions with moderate temperatures and well-drained soil. Major oat-producing countries include the United States, Canada, Russia, and Germany.

The Nutritional Powerhouse:

Health Benefits:

Oats are rich in fiber, vitamins, and minerals. They are known for promoting heart health, aiding digestion, and providing a sustained energy release.

Nutrition Facts:

A serving of oats typically contains fiber, protein, iron, magnesium, and several B vitamins. Oats are a low-calorie, high-nutrient food, making them an excellent addition to a balanced diet.

Distinguishing the Oat Varieties:

People often ask what the best kinds of oats are. I often say, “the kind you will actually prepare and eat.” And you don’t want to have added sugars.

English Oats, Steel-Cut, Quick, and Instant Oats:

English Oats: These are whole oat groats cut into pieces but remain minimally processed. But they do take a long time to cook.
Steel-Cut Oats: Irish or Scottish oats are whole oat groats cut into pieces with a steel blade, resulting in a coarser texture.
Quick Oats: Rolled oats that are flattened and steamed, reducing cooking time to around 5-10 minutes (though I have found I can cook them in about 2-3 minutes).
Instant Oats: Precooked, dried, and then rolled thin for rapid preparation; cook within a minute. These are fine if there aren’t many additives, like various forms of sugar, including maple syrup or brown sugar. If you want this, add your own to control how much.

The Gluten-Free Claims:

While oats are inherently gluten-free, cross-contamination can occur during processing. To ensure gluten-free oats, look for certified products that provide a safe option for those with gluten sensitivities.

Heart Health and Oats:

Oats have earned a qualified health claim from the FDA (meaning backed by research and not just hyperbole) indicating that beta-glucans, a type of soluble fiber in oats, may help reduce the risk of heart disease when included as part of a diet low in saturated fat and cholesterol. Bottom line: oats won’t save you from a terrible diet high in solid or saturated fats.

Oatmeal Recipe or Three

Try something different with your oats – more than just the milk and brown sugar. And sorry, oatmeal cookies don’t count for the healthy benefits)

Overnight Oats:

Combine rolled oats, Greek yogurt, milk, and your favorite toppings, such as fruit, nuts, seeds, and cinnamon, in a jar (leaving some room for expansion).
Refrigerate overnight for a convenient, ready-to-eat breakfast.

Savory Oats:

Cook steel-cut oats with broth instead of water.
Top with sautéed vegetables, a poached egg, and a sprinkle of cheese.

Baked Oatmeal with Blueberries (from my cookbook, The One-Pot Weight Loss Plan):

Serves 8 / Prep Time: 5 minutes / Cook Time: 35 minutes.

3 cups old-fashioned rolled oats
2 teaspoons ground cinnamon
2 teaspoons baking powder
½ cup real maple syrup
1 cup fat-free milk
3 large eggs
2 teaspoons vanilla extract
2 cups blueberries, fresh or frozen

Preheat oven to 350°. Spray a 9” x 13” glass or metal pan with cooking spray.
Add directly to the pan, spreading evenly the oats, cinnamon, and baking powder.
Pour the maple syrup evenly over the oats.
In a 2-cup liquid measuring cup add the milk, eggs, and vanilla extract. Stir with a fork to blend.
Pour evenly over the oat maple syrup mixture.
Spread the blueberries evenly over the entire pan.
Bake in the oven for 30 minutes or until set.
Cut into 8 pieces and serve.

Store individual servings in an airtight container in the refrigerator for up to one week.

Shortcut: use ¾ cup liquid eggs for the large eggs for easier mixing.

Substitute sliced bananas or strawberries for the blueberries.

National Oatmeal Month is not just a January celebration; it's an invitation to embrace the reality that oats are good for you throughout the year. From heart health benefits to culinary versatility, oats deserve a permanent place in your pantry and on your plate.