National Oatmeal Day - Health Benefits

What Is Oatmeal?

Oatmeal is a warm, comforting dish made from oats — a whole grain known for its high fiber and nutrient content. It’s typically prepared by boiling oats in water or milk until they reach a smooth, creamy consistency.
Oatmeal can also refer to ground oats, steel-cut oats, crushed oats, or rolled oats, depending on how the grain is processed.

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🌾 Types of Oatmeal

1. Whole Oat Groats: The least processed form; slow to cook but rich in texture and nutrients.

2. Steel-Cut Oats: Oat groats chopped into small pieces. They’re hearty and chewy with a nutty flavor.

3. Rolled Oats (Old-Fashioned Oats): Steamed and flattened; cook quickly and are common in traditional oatmeal bowls and baking.

4. Quick or Instant Oats: Pre-cooked, dried, and rolled thinner for fast preparation.

5. Oat Flour or Ground Oats: Finely milled oats used in baking, smoothies, or as a thickener in soups.

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💪 Health Benefits of Oatmeal

1. Supports Heart Health:
   Oats are rich in beta-glucan, a soluble fiber that helps lower LDL (“bad”) cholesterol and supports healthy blood pressure.

2. Aids Digestion:
   The soluble and insoluble fibers in oats promote regularity and feed beneficial gut bacteria.

3. Stabilizes Blood Sugar:
   Oatmeal’s complex carbohydrates provide steady energy and may improve insulin sensitivity.

4. Weight Management:
   Oats keep you fuller longer, reducing the urge to snack on high-calorie foods.

5. Nutrient Powerhouse:
   Oats are naturally high in manganese, phosphorus, magnesium, iron, and B vitamins.

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🍓 Creative Ways to Enjoy Oatmeal

• Classic: With milk, honey, and cinnamon.

• Savory: Add eggs, spinach, and avocado.

• Baked: Mix with fruit and nuts for baked oatmeal squares.

• Overnight Oats: Combine rolled oats with yogurt or milk and chill overnight for a ready-to-eat breakfast.

• Smoothie Boost: Blend oat flour or soaked oats into smoothies for extra fiber.

🍓 Nutrition Profile - National Oatmeal and Cat Day

Nutrition Information

Ingredients

3/4 cup Oatmeal, cooked
1/3 cup Raspberries

Resources and References
1. Wikipedia: Oatmeal
2. Healthier Steps, Amazing Health Benefits of Oatmeal

🌟 Takeaway

Oatmeal is one of the most versatile and nourishing foods you can enjoy. Whether steel-cut, rolled, or ground, oats offer sustained energy, heart protection, and digestive benefits — all in a bowl.

Nutritional Analysis Services

Ensure accurate, cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus, using an extensive research database. An excellent service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services.

Contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

Mango Oatmeal Muffins

Mango Oatmeal Muffins

Serves:12

Ingredients:
1.5 cups mango or frozen mango, thawed
¼ cup brown sugar
2 eggs
½ cup canola oil
1.5 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder
1/3 cup oats
1 tsp cinnamon
¼ tsp salt

Directions:

1. Preheat the oven to 375 F.

2. Whisk together two eggs, brown sugar, and oil in a medium bowl.

3. Next, add softened mango and mash with a fork to combine with wet ingredients.

4. In a separate bowl, stir all dry ingredients (flour, oats, baking soda, baking powder, cinnamon, and salt).

5. Then, add the dry ingredients to the wet ingredients and stir to combine, forming a batter.

6. Fill non-stick muffin tins 2/3 full with batter.

7. Bake for 15 to 20 minutes. Use a toothpick to insert into the muffin to check doneness; if the toothpick comes out clean, they’re ready.

Nutrition Information.
Calories (kcal)           182
Protein (g)                  4
Carbohydrates (g)      19
Total Dietary Fiber (g) 3
Total Sugars (g)          6
Added Sugar (g)         3
Fat (g)                        11
Saturated Fat (g)         1
Cholesterol (mg)         31
Calcium (mg)              72
Magnesium (mg)         39
Phosphorus (mg)         71
Potassium (mg)          115
Sodium (mg)              165

Oats: The Versatile Grain

Introduction

Oats, a humble grain, have long been a staple in many diets around the world. Renowned for their health benefits and versatility, oats come in various forms, each with its unique texture, cooking time, and culinary uses.

Different Types of Oats and Serving Suggestions

Whole Oat Groats: These are the most unprocessed form of oats, resembling rice grains. They have a hard, chewy texture and require the longest cooking time. Use in salads or as a rice alternative.

Steel Cut/Irish Oats: These look like chopped-up grains, a bit like coarse breadcrumbs. They have a chewy, dense texture and provide a more rustic eating experience. Ideal for a hearty breakfast porridge.

Scottish Oats: They are more like a coarse meal, with a creamy and smooth texture when cooked. Perfect for a traditional, creamy oatmeal.

Rolled/Old-Fashioned Oats: These are flat and flaky, having been steamed and rolled. They're soft and cook quicker than steel-cut oats but retain a distinct texture. Versatile for baking, making granola, or as a breakfast cereal.

Quick Oats: These resemble rolled oats but are cut finer and rolled thinner, cooking even faster and offering a softer texture. Quick and convenient for a fast breakfast or for thickening soups and stews.

Instant Oats: The most processed, these oats are pre-cooked and dried, appearing as thin, soft flakes that cook in minutes. Best for an instant breakfast or as a quick thickener.

Oat Bran: This looks like fine, pale brown crumbs and is the outer husk of the oat grain, high in dietary fiber. This can be added to smoothies or yogurt or used in baking for added fiber.

Oat Flour: A fine, powdery flour that can be used in baking, offering a mild, slightly sweet flavor. Great for gluten-free baking, pancakes, and as a healthy flour substitute.

Benefits of Oats

Oats are highly regarded for their nutritional value and health benefits, making them a favored choice in many diets. Here are some of the key health benefits of oats:

1. Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.

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3. Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.

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5. Weight Management: The soluble fiber in oats can help in weight management. It increases the feeling of fullness, reduces hunger, and thereby may help in reducing overall calorie intake.

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7. Digestive Health: Oats are high in soluble and insoluble fiber, which is beneficial for digestive health. This fiber helps regulate bowel movements and is known to prevent constipation.

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9. Gluten-Free: While oats are naturally gluten-free, they are sometimes processed in facilities that handle gluten-containing grains. Pure, uncontaminated oats are a safe and nutritious option for those on a gluten-free diet.

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11. Nutrition


Oats are a nutritional powerhouse. They are high in soluble fiber and a good source of essential vitamins and minerals. Their low glycemic index makes them beneficial for weight management and for those with diabetes.

Conclusion

Oats are not just a breakfast staple; their various forms lend themselves to a multitude of culinary uses. From a morning porridge to a baking ingredient, oats offer both health benefits and delicious possibilities, making them a valuable addition to any diet.

Resources and References
1. Different Types of Oats: Health Facts, Cooking Tips, and Recipes. Written by Lexi Cole, RD, CCMS. To Taste

2. Wikipedia: Oatmeal

 

Menu, Recipe, and Nutritional Analysis Services

Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services.

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300

Oatmeal Muffin Day, Magical Oatmeal Muffins

A muffin is a type of quick bread baked in portions suitable for one person. They come in both savory varieties, such as corn or cheese muffins, or sweet varieties such as blueberry or apple.

Magical Oatmeal Muffins, Rebecca Longshore 

Cooking Light  http://bit.ly/2oJvBeX

yields: 12 muffins
Ingredients

2 cups rolled oats

2 ripe bananas

2 eggs

1 cup 2% Greek yogurt

3 tablespoons honey

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon vanilla extract

dash of salt

Topping Suggestions

– cinnamon and apple chunks

– strawberries and blueberries

– chocolate chips and almonds

– strawberries and chocolate chips
– unsweetened coconut
– anything your heart desires

Directions

1. Preheat oven to 400°. Place 12 pieces of parchment paper or muffin-cup liners in muffin cups, or spray tin with cooking spray.
2. Throw all of the ingredients in the blender; blend until smooth and creamy, about 1-2 minutes.
3. Divide batter evenly among prepared muffin cups. Sprinkle with toppings of your choice.
4. Bake at 400° for 15 minutes or until a toothpick inserted in the center comes out clean. Cool muffins in pan for 5 minutes. Remove from pan; cool completely on a wire rack.

Nutritional Information

Yield: 12 muffins  

1 Muffin =

Calories 115
Fat 2g
Sat 1g 
Protein 5g
Carb 20g
Fiber 2g
Chol 32mg
Iron 1mg
Sodium 156mg
Sugar 8g

 

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com

January Wellness NewsTopics for Journalists, Writers, Educators and Bloggers

Current News, Resources and Events in Nutrition, Food, Health, Environment, Safety, and Disability Rights. Encourages awareness and inspires ideas for Journalists, Educators, Consumers and Health Professionals. Wellness News is updated daily. To view the entire Newsletter online click here.

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January Food Events

January Highlights

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