The Dietitian's Choice this week are Quaker™ Oats, $3.49 on select varieties (18-42 oz oats or 11.8-17.4 oz premium instant) from November 26th thru December 2nd. Instant OatmealIInstant oatmeal, often referred to as quick oats, are the most processed variety of the oatmeal products. Instant oatmeal are oats that are pre-cooked, dried, and rolled into a thinner size compared to their rolled oat counterpart. The rolling after it is cooked and dried helps compress out the gluten so that way, when liquid like water or milk is added, thickens it easier and cooks faster. Instant oatmeal retains less texture than other oatmeal varieties and are often more mushy. Despite this, the texture of instant oatmeal makes it easier for individuals with chewing or swallowing difficulties. This can be due to esophageal cancer, oral or esophageal ulcers, dysphagia, or swollen throat. Rolled OatmealRolled oatmeal, often referred to as old-fashioned oatmeal or whole oats, consists of oat grains that are steamed to make them soft and pliable, and then, pressed flat. Rolled oatmeal absorbs more liquid and holds onto their shape during cooking. They have more of a meaty texture, but is not as mushy or grainy. Rolled oatmeal is the most versatile for any recipe. Besides cooking it up as a hot cereal, it can be used in baked goods like cookies, made into dog biscuits, or blended into a smoothie to increase fiber content. Steel-Cut OatmealSteel-cut oatmeal, often referred to as Irish oats or Scottish oats, involves the entire oat groat (entire kernal) being chopped into little pieces instead of being rolled flat compared to other oatmeal products. Because the majority of the oat plant is being retained during the processing, steel-cut oats take longer to cook. The end results in a chewy, grainy texture. It even retains its shape after cooking. Besides as a hot cereal, steel-cut oatmeal is often used for porridge or as a binder for meatloaf and meatballs. It could be even used to bulk up dressing/stuffing. Is One Oat More Superior?Nutritionally speaking, because they all come from the same oat plant, they are very similar in nutrition profile. A 1/4 cup serving (which doubles to 1/2 cup when cooked) provides approximately 5 grams of protein and 4 grams of fiber. Oats in general are a rich source of a fiber called beta-glucans. Research shows beta-glucans can support weight management goals, level out insulin response, lower cholesterol, and also strengthen white blood cells during times of illness. Savory Oatmeal with Cheddar and EggBy Lisa Lin of Healthy Nibbles https://healthynibblesandbits.com/savory-oatmeal-cheddar-and-fried-egg/ Ingredients
Optional Toppings
Instructions
1. Bring water to boil. Add oatmeal, reduce heat a little and let it cook for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in cheese, a small pinch of salt, and pepper. 2. Heat a nonstick pan with 1/2 teaspoon of olive oil over medium-high heat. Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon vegetables over cooked oats. Reduce heat to medium. 3. Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no longer translucent and serve over oatmeal. 4. Top with chopped walnuts, green onions, and seasoning, if you like.
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*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Do you know the difference between a yam and a sweet potato? They are often mistaken for each and the term is found to be used interchangeably; however, yam and sweet potatoes are not the same plant! What is a Yam?Yams come in many different shapes and sizes. The one pictured above is called an "Elephant Foot Yam" which is found in India and Sri Lanka. The one below is called an African yam, which is found all over Africa and parts of the Middle East. Yams are also a variety of different colors on the inside. The flesh could be white, red, orange, or even purple! No wonder why they can be confusing and are often mixed up with sweet potatoes. Yams, like potatoes, are an edible tuber of plants. There are two types of tubers. Potatoes are swollen underground stem tubers that grow from the stolon while yams are swollen root tubers.
Yams are starchy, tend to have a rough exterior (not all yam species), and have a drier flesh. Although yams are starchy, most of this comes from resistant starch, meaning, the molecules of the starch do not break down as well in heat, preventing it from being too creamy. Sweet potatoes on the other hand tend to have a smoother exterior, are not as starchy, with a more creamy, moist flesh. Yam Nutrition BenefitsIron-deficiency anemia is a condition that results in the lack of the mineral, iron, to bind to a protein in the blood called, hemoglobin. Iron, with hemoglobin, helps absorb oxygen in our lungs and transports that oxygen to our muscles, organs, and other tissues throughout the body. A condition called copper-deficiency anemia, though uncommon, can occur as well. Copper is an important mineral component for our hemoglobin to absorb iron. A 1 cup serving of cooked yam provides almost 22% of your daily copper needs which reduces the risk for both iron-deficiency anemia and copper-deficiency anemia! For those who are working on weight management goals, fat and carbohydrate metabolism is dependent on a lot of different nutrients to function properly. The mineral, manganese, plays an important function for enzymes. Enzymes are a type of protein that work on "digesting" nutrients like protein, carbohydrates, and fats. Without adequate amounts of manganese, these enzymes may not perform the best. Most sources of manganese come from grains and dark green leafy vegetables; however, a 1 cup serving of yams provide almost 6% of your daily needs! As mentioned earlier, yams are starchy but contain resistant starch. Resistant starch, like fiber, supports consistent blood sugar levels and insulin response. During digestion, when the gut is saturated with resistant starch, insulin has difficulty detecting digested carbohydrates. This prevents the insulin from absorbing these digested carbohydrates too fast while the body works on binding these carbohydrates with the resistant starch to be excreted via bowel movement. Gjelina’s Roasted YamsRecipe from ‘‘Gjelina: Cooking From Venice and California’’ Adapted by Sam Sifton https://cooking.nytimes.com/recipes/1017992-gjelinas-roasted-yams INGREDIENTS
DIRECTIONS
*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Pomegranates are your Dietitian's Choice this week from Nov 5th thru Nov 11th for $2.99 each. The pomegranate is a native species that grows between the regions of Iran to the Himalayas of Northern India and Nepal. It has very strong Biblical ties often to referred as one of the "seven kinds". It was not until the 1400's when pomegranate was introduced to other parts of the world to be cultivated such as Indonesia and Malaysia, due to world trade. Like the watermelon for Africa, the pomegranate was often sought out by desert traders in the Mediterranean as a source of hydration as they were quite abundant. What Are Pomegranates?The pomegranate is known for its beautiful jewel-like arils that are surrounded by a thick, leathery skin. The skin, or rind, is inedible; however, inside each seed is surrounded by a sweet, juicy, red layer called an aril that are packed with nutrients and wellness benefits. Unfortunately, if one is not a fan of eating seeds, there is not a way around eating fresh pomegranate apart from drinking pomegranate juice that is avaialble in many stores. Benefits of PomegranatesPomegranates are one of the most richest, antioxidant-rich foods available! According to a research study in 2000 published in the Journal for Agriculture and Food Chemistry, the antioxidant content of pomegranates, is double the amount found in green tea and red wine. In order to consume the juicy, sweet and tart arils, avoiding the pomegranate seed is inevitable. A 1/2 cup of pomegranate provides almost 14%, or 5 grams, of your daily fiber needs! The average male needs 30 - 38 grams of fiber daily and the average female needs 21 - 30 grams of fiber daily. The average American male and female consume on average 15-20 grams of fiber daily. Men are at the most risk for colon cancer due to low consumption of fiber. Fiber helps your gut move and bind onto excessive nutrients like water and cholesterol. Fiber also supports blood sugar maintenance and blood pressure. As mentioned earlier, pomegranate is packed with so many varieties of antioxidants. In a 2014 study published in the Journal of Advanced Biomedical Research showed punicic acid, a fatty acid (dietary fat) found in the seeds of pomegranates has been shown to improve healthy cholesterol (HDL) levels by 2.7 - 5.0 values. During times of chronic inflammation, whether that is from illness, injury, or a condition like arthritis or Crohn's disease, the antioxidant ellagitannins, have been shown to reduce inflammation much quicker than turmeric. Pomegranate Basil Bruschetta |