Since many of us became “honorary Irish”yesterday, it’s an appropriate time to discuss the oat, a grain that’s a favorite in Ireland.
Oats are amazingly healthy, and the only grain to have a legume-like protein. Oat protein is nearly equivalent in quality to soy protein, which, according to research done by the World Health Organization, is equal to animal protein from meat, dairy products or eggs.
The protein content of the oat groat, meaning its hull-less kernel, ranges from 12 to 24 percent, the highest among cereals.
Today’s oats are descendants of the wild red oat,a plant originating in the Fertile Crescent of the Near East; however, they were first cultivated in Bronze Age Europe, far from the origins of their wild relatives.
Cold winter mornings, especially blustery ones,are perfect for a hearty bowl of oatmeal. In case you’ve ever wondered why there are so many varieties of this seemingly simple cereal, here’s the lowdown, from the least to the most processed:
Steel-cut oats are produced by running the grain through steel blades that thinly slice them. They’re also known as Irish oats or pin oats and have a dense, chewy texture. Because they’re relatively unprocessed, they take about 40 minutes to cook, but are considered the healthiest form of oatmeal.
Old-fashioned oats (also known as rolled oats) are flat as a result of their being steamed and then rolled into flakes, whichmreduces the cooking time to about five minutes. The process was invented by the Quaker Oat Co. in the 1870s, revolutionizing the oat industry.
Quick-cooking oats are processed like rolled oats,but are finely cut before being sent through the rolling mills, reducing the cooking time even further.
Instant oatmeal is created by partially cooking the grains and then rolling them very thin. Oftentimes sugar, salt and other ingredients, such as flavorings, are added. Instant oatmeal is prepared by adding boiling water.
Other oat products include oat bran, which is the outer layer of the grain that resides under the hull. Bran is found in steel-cut and rolled oats, but may be purchased separately for adding to recipes, such as muffins, or even cooked on its own to make a cereal. (One caveat: I’ve found cereal made solely from oat bran to be unpleasantly sticky.)
Oat flour is used in baking, often combined withwheat or other gluten-containing flours when making leavened bread.
Oats are a cool-season, moisture-loving crop, so are mostly grown in northerly climates, such as the upper tier of states in the U.S., in Canada, Scandinavia, Germany, Poland and Russia. They’re often plantedas a cover crop in the fall to benefit the soil during the winter months; they then produce a springtime crop before the heat of summer sets in.
The ancient Greeks enjoyed oats, especially in sweet cakes made with the flour; however, the Romans considered them barbaric, at least until they conquered Celtic Britain, where they found oats to be an easily grown and nutritious food.
Since this time, oats have been identified with the British Isles, being a favorite not only in Ireland, but in Scotland and Wales, as well, as evidenced by haggis, a Scottish favorite made by mixing oats with offal and, if made the traditional way, cooked in a sheep’s stomach.
In England, oatmeal stout is brewed by mixing oatmeal in with the grist, meaning the brewing grains. It’s a dark and viscous beer, with a creamy texture that’s imparted by the oats.
The Japanese also make an alcoholic drink with oats. Amazake is a sweeter version of sake made with oats instead of rice.
Oat milk, like soy, rice, or almond milk, can be found in many stores as an alternative to dairy, and oats are a major ingredient in a variety of cold breakfast cereals, like muesli and granola.
When my sons were young, I added peanut butter and maple syrup to their oatmeal one morning and it became a family favorite. Nuts and dried fruit, such as raisins, sultanas or currants, are delicious with oatmeal and eliminate the need for sweeteners. Diced fresh apples may be tossed in while oatmeal is cooking.
Preparing oatmeal with milk instead of water makes for an extra creamy version, and spices such as nutmeg, cardamom or cinnamon add interest.
I’d love to hear your favorite way of preparing it, so please feel free to share your traditions and ideas in the comments section!
The health benefits of oats have been studied extensively. The fiber specific to oatmeal has been shown to lower cholesterol levels,and its unique antioxidants reduce the risk of cardiovascular disease.
In addition, they enhance our immune response to infection, stabilize blood sugar, lower risk for type II diabetes, and its fiber protects against breast cancer.
They’re a very good source of manganese and selenium, and a good source of dietary fiber, magnesium, zinc and phosphorus.
Today’s recipe is a twist on traditional oatmeal cookies, with the addition of coconut allowing the use of less sugar. They have a chewy texture and a caramel-like flavor.
The recipe calls for freshly grated nutmeg, and if you don’t have whole nutmeg at home, it may be found in the spice aisle of most supermarkets. Nutmeg may be grated using a tool such as a Microplane zester (preferred) or the finest side of a standing cheese grater. Otherwise, ground nutmeg may be substituted.
And before I go, if you’ve ever wanted to make steel-cut oats for breakfast, but don’t have the time, here’s a trick. Soak them in water overnight and you’ll be able to cook them in 10 minutes the following morning.
Chewy oatmeal-coconut cookies
1 ¼ cups old-fashioned (five-minute) rolled oats
½ cup brown sugar, firmly packed
¼ cup shredded coconut
1 tablespoon all-purpose flour
½ teaspoon freshly grated nutmeg
¼ teaspoon salt
4 tablespoons unsalted butter, melted
1 large egg, beaten
¾ teaspoon vanilla extract
Preheat oven to 350 degrees Fahrenheit. Grease two baking sheets.
In a large bowl, combine the oats, brown sugar, coconut, flour, nutmeg and salt.
In a separate bowl, whisk together the butter, egg and vanilla, then mix with the dry ingredients.
Drop teaspoonfuls onto the baking sheets about 3 inches apart and flatten with the back of a fork.
Bake about eight minutes, until nicely browned. Let the cookies cool for a couple of minutes, then transfer them to a wire rack to allow them to completely cool before stacking.
Recipe courtesy of “The Organic Cook’s Bible” by Jeff Cox.
Esther Oertel, a freelance writer, cooking teacher, and speaker, is passionate about local produce and all foods in the vegetable kingdom. She welcomes your questions and comments and may be reached at veggiebelle@hotmail.com .