Saturday, October 16, 2010


This information is a compilation of my personal notes along with any other various handouts I have received in regards to Oats.  Hopefully someone somewhere will learn something new!

Oats have excellent nutritional qualities and are rich in high-quality protein, with some B vitamins, calcium, fiber and unsalturated fats.  A new 10 year study published in the American Journal of Public health indicated that eating oatmeal (a wholegrain cereal) on a regular basis can help to reduce the risk of Type 2 (adult onset) diabetes.  The study showed that eating 1 serving of oatmeal (equivalent to 1 c. cooked) 2-4 times weekly resulted in a 16% reduction in risk of suffering from Type 2 diabetes.  By increasing consumption of oatmeal to 5-6 times weekly, there was a corresponding 39% reduction in the risk of onset of Type 2 diabetes.

Oat Classification:
Oat Groats are minimally processed oats with the outermost, inedible chaff or hull removed.  They look a lot like wheat to me.

Rolled Oats are oat groats that have been steamed then flattened by steel rollers into flakes.  They are also known as Old-Fashioned or Regular Oats, which are what most people have in their pantry.

Quick Cooking Oats are rolled or cut thinner than regular rolled oats so they cook faster.

Instant Oatmeal is very thin, precooked oats, only needig the addition of a hot liquid to make cereal.

Oat Bran is the ground outer layer of the oat and is a good source of fiber.  It is believed to lower cholesterol.
Steel Cut Oats are oat groats that have been sliced by steel blades.  Also known as Scottish or Irish Oatmeal, steel cut oats have a firm texture when cooked, like cooked cracked wheat.
Steel cut oats cook for about 20 minutes to make a hot oatmeal cereal.  One cup of steel cut oatmeal contains more fiber than a bran muffin and twice as much fiber as Cream of Wheat.

Oat Flour can be made by grinding rolled oats in a food processor or blender. Oat flour adds lovely flavor to breads and because of a certain natural preservative in the oats themselves, it improves their shelf life. Oats contain no gluten, which is needed for bread to rise, so it must be mixed with a gluten-containing flour such as wheat. Substitute 1 of every 5 parts of wheat flour with oat flour. If your recipe is for a quick bread, no addition of other flours is necessary.

Cooking Oats
Measure the amount of water into a medium saucepan and bring to a full boil.  If desired, add 1/4 tsp. salt to the water.  Slowly add the grain and return to boiling.  Cover and simmer for the time specified or till most of the water is absorbed and the grain is tender.

Quick: 1 1/2 c. oats to 3 c. water.  Simmer 1 minute.  Let stand, covered, for 3 minutes.  Yields: 3 cups.

Regular: 1 2/3 c. oats to 3 c. water.  Simmer for 5-7 minutes.  Let stand, covered, for 3 minutes.  Yields: 3 cups.

Steel Cut: 1 c. oats to 2 1/2 c. water.  Simmer for 20-25 minutes.  Yields: 2 1/2 cups.

Oat Groats: 1 c. oats to 3 c. water.  Simmer for 30-35 minutes.  Yields: 3 cups.  (Oat groats can successfully be cooked in a rice cooker.)

Storing Oats
Temperature: Room Temperature (70 degrees F) or below.  The colder the better.

Oxygen: Oxygen absorbers will help maintain a higher quality, and are recommended for long term storage.

Packaging: Pre sealed #10 cans are best for longer term storage, because they are oxygen free.  Poly buckets or regular kitchen containers work well if rotation is taking place on a yearly basis.

Storage: Store in a cool, dark place where temperatures stay moderately the same (not higher than 70 degrees F for long term storage.

Shelf Life: Instant oatmeal is best when used within the first 6 months, but will last longer.
Other oats, when stored at room temperature in an oxygen free container, are best if used within the first 8 years.  Shelf life can greatly increase (30+ years) if kept in colder temperatures.

Oat Recipes
For a list of all of my recipes that use oats, click here.
**This list does not yet contain all of my oat recipes, so check back occasionally for more if interested.

- "The Wooden Spoon" A cooking shcool dedicated to providing information, instruction and enthusiasm to bring the family back to the table.  The Guest House.  421 W. Main Street American Fork, Utah.

1 comment:

  1. I laughed when I saw this post. We had just watched an episode of Good Eats: Oat Cuisine II. Reading this was like getting a refresher course.