The Marvelous World of Oats

Nutrition, History, and Delicious Recipes

Oats are not just a breakfast staple; they are a powerhouse of nutrition with a rich history that dates back thousands of years.

Today’s blog post Im looking at the nutritional value of oats, their historical significance, and how you can incorporate old-fashioned oats into your diet with two delicious recipes.

My grandma Thelma loved her old fashioned oats she ate them everyday. Lived to 94 had no cholesterol problems and was very healthy for the most part. She enjoyed walking until her age caught up with her.

Nutritional Value of Oats

Oats especially old fashioned ones are packed with nutrients that make them a fantastic choice for any meal. Here are some key nutritional benefits:

1. High in Fiber: Oats contain both soluble and insoluble fiber. Soluble fiber, particularly beta-glucan, helps lower cholesterol levels, stabilize blood sugar, and promote gut health.
2. Rich in Antioxidants: Oats are loaded with antioxidants, including avenanthramides, which can help reduce inflammation and improve heart health.
3. Plant-Based Protein: A serving of oats provides around 6 grams of protein, making them an excellent option for vegetarians and those looking to increase their protein intake.
4. Vitamins and Minerals: Oats are a good source of essential vitamins and minerals, including B vitamins, iron, magnesium, and zinc.
5. Satiating: Because of their high fiber content, oats can help you feel full longer, making them a great addition to weight management plans.

A Brief History of Oats

Oats have been cultivated for thousands of years, with evidence suggesting that they were first domesticated around 2000 BC in the Middle East. Initially deemed a lesser grain, oats were often used as feed for livestock rather than for human consumption. However, by the Middle Ages, oats gained popularity as a food source in Europe, especially in Scotland and Ireland, where they became a staple due to their ability to grow in poor soil conditions.

In the 19th century, oats made their way to America with European settlers. Since then, they have become a beloved breakfast choice globally, particularly in the form of oatmeal or granola.

Delicious Old-Fashioned Oat Recipes

1. Classic Overnight Oats

Ingredients:

• 1 cup old-fashioned oats
• 1 cup milk (or dairy-free alternative)
• 1 tablespoon yogurt (optional)
• 1 tablespoon ground flaxseed
• 1 tablespoon honey or maple syrup (to taste)
• Fresh fruit and nuts for topping (e.g., berries, banana slices, almonds)

Instructions:

1. In a mason jar or bowl, combine oats, milk, yogurt, and sweetener.
2. Stir well to combine, then cover and refrigerate overnight.
3. In the morning, give the mixture a stir and top with your favorite fruits and nuts.
4. You can also heat if you prefer in microwave (just stand close by because it can spill over)
5. Enjoy!

2. Oatmeal Banana Pancakes

Ingredients:

• 1 cup old-fashioned oats
• 1 ripe banana
• 2 eggs
• 1/2 teaspoon baking powder
• 1/2 teaspoon cinnamon
• A pinch of salt
• Optional toppings: maple syrup, yogurt, or fresh fruit

Instructions:

1. In a blender, combine oats, banana, eggs, baking powder, cinnamon, and salt. Blend until smooth.
2. Heat a non-stick skillet over medium heat and add a small amount of oil or cooking spray.
3. Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown.
4. Serve warm with your favorite toppings.

Oats are a versatile and nutritious addition to your diet. Whether enjoyed as a warm bowl of oatmeal, blended into pancakes, or prepared as overnight oats, they provide a wealth of health benefits. With their rich history and remarkable versatility, oats deserve a spot in your pantry and on your plate.

Turkey Meatloaf

• 1 lb of ground turkey, I use 93% lean / 7% fat
• 3/4 cup ground rolled oats, pulsated in a small blender, You want to pulse them in a blender until they’re almost as fine as breadcrumbs.
• 1/2 yellow onion, finely diced, White or red onion can also be used.
• 1/2 red pepper diced and 1 jalapeño with no seeds diced
• 1/2 cup tomato sauce
• 4 large cloves of garlic, minced
• 1 egg, beaten
• 1 tablespoon chopped fresh parsley
• 1 TBSP Worcestershire sauce
• 1 tsp kosher salt
• Cracked black pepper
• 1 tsp fresh thyme, You can also use dried thyme
• 2 TBSP ketchup
• 1 TBSP balsamic glaze
• If you want it spicy also add to mix 2 teaspoons cumin, 1 teaspoon chili seasoning, and 1/2 teaspoon paprika or if you liked smoked flavor add 1/2 teaspoon smoked paprika

• In a skillet, heat oil over medium heat. When hot, add the onions peppers and garlic. Sauté them for 3-5 minutes or until they’re soft and translucent. Remove them from the heat and let them cool.
• Put some parchment paper into a loaf pan; set it aside. Crinkle up the parchment paper first , then open it an put it in.
• Get a large mixing bowl and to it, add all of the turkey meatloaf ingredients and spices from the ground turkey to the thyme. (Basically, everything but the ketchup and balsamic.) Mix it until everything is well blended, then pour the mixture into your loaf pan. Gently tap the loaf pan flat on the countertop to ensure it’s set into the pan and, with a spatula, lightly press down on the top of the meatloaf.
• 
  Pop the meatloaf into the fridge to set for 30.
  When 30 minutes are up, take the meatloaf out from the fridge and set it on the counter to come to room temp. This should only take about 15 minutes.
  Position a rack in the middle of the oven and preheat to 350º F.
  Mix the ketchup and balsamic glaze in a small bowl, then spread it evenly over the top of the meatloaf with a basting brush or spoon.
  Transfer the meatloaf to the oven and bake for about 45 to 50 minutes or until the ground turkey reaches an internal temperature of 165
• Serve with mashed potatoes or asparagus or both