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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