Super Oats

When regularly eaten as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber, such as found in oats, has been shown to help lower blood cholesterol. A study published in the American Journal of Public health indicated that eating oatmeal on a regular basis can help to reduce the risk of Type 2 diabetes.

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into a few pieces. They are also known as coarse-cut oats, pinhead oats, Scotch oats, or Irish oats. Old Fashioned Rolled Oats are made by steaming the groats and flattening them with a roller. Quick cooking oats are further flattened. Instant oatmeal is further processed and usually contains added sugar and sodium. Because they are less processed, steel-cut oats retain more of the oats natural rich nutty taste and heartier texture.

If you don't have time in the morning, try cooking steel cut oats in a crockpot on low heat overnight, 3 parts liquid to 1 part oats. You can make a large batch and refrigerate or freeze in single serving containers for a quick breakfast.

Add your favorite toppings such as fresh, frozen, or dried fruit, nuts, or yogurt.

Super Oatmeal

Makes 6 (approximately 1 cup) servings

5 cups water
1 cup steel cut oats
6 tablespoons oat bran
6 tablespoons wheat germ
6 tablespoons ground flaxseeds
1 pinch salt

Bring water to a boil, add oats and oat bran. Reduce heat and simmer 20 minutes. Stir in wheat germ and flax seeds. Add more water or milk for a thinner oatmeal. Add your favorite toppings.

Nutritional Analysis: 226 Calories, 7g Fat, 38g carbohydrate, 10g protein, 8g fiber