There’s nothing like a hearty bowl of oatmeal to warm you on a chilly morning. So it’s fitting that this grain grows best in the cold, wet climates of northern Europe and North America. Though most Europeans, starting with the ancient Romans, fed oats to their horses, savvy Scots took advantage of oats’ nutritious nature and made them a national breakfast dish. Thanks to a mild but rich flavor and heart-protective nutrients, this grain deserves a place at the table.
Ingredients
Preparation
HEALTH BENEFITS
Step 1
Oats contain a generous amount of protein—more than you’ll find in any other cereal grain. They’re also especially rich in soluble fiber, notably a type called beta glucans that lowers cholesterol. Their vitamin and mineral profile impresses, too; just one cup of oatmeal gives you at least a fifth of the thiamine, folate, B5, iron, magnesium, zinc, copper, and manganese that the USDA recommends you consume daily.
HOW TO BUY
Step 2
The bulk section of a well-stocked natural-foods store offers an overwhelming variety of choices, including whole hulled grains (called groats), as well as oats that have been steel-cut or rolled to different thicknesses. Nutrition-wise, you can’t go wrong, no matter which form you choose; they all come from whole grains (although instant, or quick-cooking, oats have less fiber because most of the bran has been removed). The main differences are in texture and convenience—the smaller or thinner the pieces, the more quickly they cook.
HOW TO STORE
Step 3
Oats can turn rancid more quickly than other grains. Store them in a cool, dry place—or in the refrigerator—for up two months.
PREPARATION TIP
Step 4
To make breakfast for two, bring 2 cups water to a boil and stir in 1/2 cup steel-cut oats. When oatmeal begins to thicken, reduce heat and simmer, stirring occasionally, for 30 minutes. Add mix-ins of your choice, like raisins or maple syrup.
DID YOU KNOW?
Step 5
Up until a few generations ago, most traditional working-class households in Scotland had a kitchen cabinet with a “porridge drawer.” On the weekend, the family cook would make a large batch of oatmeal porridge and pour it into the drawer. Then, during the week, chunks of porridge could be sliced off for meals.
recipes
Step 6
Granola p.73
Step 7
Fresh Muesli with Apple and Almonds p.74
Step 8
Oat Bran–Applesauce Mini Muffins p.81
