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

Peanut Butter Magic: Tasty Recipes & Fascinating Facts

The American Peanut Council proclaims peanut butter as one of America’s favorite foods. It is a good source of protein, niacin, and folate and is enjoyed by people of all ages.

Peanut Butter Magic: Tasty Recipes & Fascinating Facts

1. 54 Delish Peanut Butter Recipes, Delish

The National Peanut Board has a fun website filled with recipes, classroom activities, and fun facts. Did you know...

*It takes about 540 peanuts to make a 12-ounce jar of peanut butter.

*There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.

*By law, any product labeled "peanut butter" in the United States must be at least 90 percent peanuts.

*Peanut butter has been banned in some schools due to peanut butter allergies. Make sure to read the ingredient label.

A Journey through the Years
with Peanut Butter

Peter Pan Peanut Butter, 1957

1960's Skippy Peanut Butter

Kraft Peanut Butter, 1987

updated 01/24/2025

Squeeze the Rainbow

Squeeze the Rainbow:
The Journey of Fresh-Squeezed Juice
from Nature to Juice.

A glass of fresh-squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.

Review of Juicers 2025

Juicer Recipes

Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.

Carrot, Granny Smith, and Ginger Juice

yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)

Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0;
Cholesterol (mg) 0; Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients

4 to 5 pounds Granny Smith apples

3 to 4 pounds carrots, peeled and trimmed

1 (6-inch) piece peeled fresh ginger

Special equipment: a juicer (see cooks' note, below)

Preparation
Slice apples. Process enough slices in a juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer the juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to the pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons of ginger juice into a pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 

Spa Juice

yield: Makes 1 (1-cup) serving

Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;

Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled

4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks and chilled

2 cups (packed) spinach with stems (about 4 ounces), chilled

1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled

1/2 medium carrot, peeled and chilled

1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

Process pineapple, pear, spinach, parsley, and carrot in the juice extractor and skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. The juice is best served immediately but refrigerated in an airtight container for up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song

as I conclude this Blog on Juicers.

In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.

National Pie Day

The more slices you cut, the more you can share; this is known as portion control.

Gardening: January 21, 2025. Pre-Springs

 

National Granola Bar Day

Granola bars consist of granola pressed and baked into a bar shape, producing a convenient snack. The product is most popular in the United States and Canada, Australia and New Zealand, the United Kingdom, parts of southern Europe, Brazil, Israel, South Africa, and Japan. Granola Bars has expanded its market into India and other Southeast Asian countries.

History.

The history of granola bars can be traced back to the 1860s when Dr. James Caleb Jackson invented granula, a baked mixture of graham flour. The granola bar was invented in the 1970s by Stanley Mason, who pressed loose granola into a bar shape. However, there is debate over who actually invented the granola bar.

Granula

• In 1863, Dr. James Caleb Jackson invented granula, a baked mixture of graham flour.
• Granula was marketed as a health food alongside cocaine and cigarettes.
• Granula was revived in the 1960s as an alternative to sugary cereals.

Granola bars

• Stanley Mason is credited with inventing the granola bar in the 1970s.
• However, Henry Kimball claims to have invented the granola bar in 1975.
• Granola bars are made by pressing granola into a bar shape and baking it.
• Granola bars are a popular snack for outdoor people and sports enthusiasts.

Recipe: Apricot-Sunflower Granola Bars

EatingWell
by Breana Lai Killeen, RDN

Yield: 24 bars

Ingredients

3 cups old-fashioned rolled oats
1 cup crispy brown rice cereal
1 cup finely chopped dried apricots (1/4 inch)
½ cup unsalted pepitas toasted
½ cup unsalted sunflower seeds toasted
¼ teaspoon salt
⅔ cup brown rice syrup or light corn syrup
½ cup sunflower seed butter
1 teaspoon ground cinnamon

Directions

1. Preheat oven to 325 degrees F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
2. In a large bowl, combine oats, rice cereal, apricots, pepitas, sunflower seeds, and salt.
3. Combine rice syrup (or corn syrup), sunflower butter, and cinnamon in a microwave-safe bowl. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute). Add to the dry ingredients and stir until evenly combined. Transfer to the prepared pan and firmly press into the pan with the back of a spatula.
4. For chewier bars, bake until barely starting to color around the edge and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown around the edge and somewhat firm in the middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
5. Let cool in the pan for 10 minutes, then using the parchment to help you, lift out of the pan onto a cutting board (it will still be soft). Cut into 24 bars, then let cool completely without separating the bars for about 30 minutes more. Once cool, separate into bars.

Resources
1. Good Housekeeping, Healthy Granola Bars to Fuel Your Day

National Cheese Lover's Day

National Cheese Lover's Day

7 - Layer Cheese Sandwich

Cheeses used to make sandwich: Swiss, Cheddar, Muenster, and Gouda.

Resource
Cheese.com - World's Greatest Cheese Resource
Find over 600 specialty kinds of cheese from 53 countries in the world's greatest cheese resource.  

Cheese is nutritious food made mostly from the milk of cows but also from other mammals, including sheep, goats, buffalo, reindeer, camels, and yaks. Around 4000 years ago, people started to breed animals and process their milk. That's when the cheese was born.

Explore this site to find out about different kinds of cheeses from around the world.

You can search the database of 606 kinds of cheese by name, by country of origin, by the kind of milk that is used to produce it, or by texture. 

Popcorn, Everyone’s Favorite Snack, Everywhere

Popcorn, also known as popping corn, is a type of corn that expands from the kernel and puffs up when heated. Popcorn is able to pop because its kernels have a hard, moisture-sealed hull and a dense, starchy interior. Pressure builds inside the kernel, and a small explosion (or "pop") is the end result. Some strains of corn are now cultivated specifically as popping corn. From Wikipedia

Popcorn, Everyone’s Favorite Snack, Everywhere

How Popcorn is Made

Vanishing Fields: The Critical Impact of Eliminating Migrant Farm Workers in the U.S.

Based on the available data and calculations, it is estimated that there are approximately 1.17 million undocumented migrant farm workers in the United States.

Regarding the impact of eliminating migrant farm workers from the U.S., several significant effects could be anticipated:

1. Increase in Food Prices:

   • Migrant workers play a crucial role in the agricultural sector, often performing labor-intensive tasks at lower wages. Without them, labor costs could rise significantly, leading to increased food prices for consumers.
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2. Labor Shortages:

   • The U.S. agricultural sector might face severe labor shortages, as domestic workers often do not fill these roles due to the physically demanding and low-paying nature of the work.
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3. Impact on Crop Production:

   • A reduced workforce could lead to delays in planting and harvesting, impacting the overall crop yield and potentially leading to food shortages or a decrease in the variety of available produce.
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4. Economic Consequences:

   • The agriculture industry contributes significantly to the U.S. economy. A shortage of farm workers could lead to economic losses in this sector, affecting not just farmers but also related industries like food processing and transportation.
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5. Ripple Effect on Rural Communities:

   • Many rural communities depend on agriculture as their economic backbone. A decline in farm labor could adversely affect these communities, leading to increased unemployment and economic downturns.
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6. Food Waste:

   • Without sufficient labor to harvest crops in a timely manner, there could be an increase in food waste, as produce might be left to spoil in the fields.

Did you know that undocumented workers pay taxes?

Migrant farm workers, including those who are undocumented, do pay taxes in the United States. Despite their undocumented status, many contribute to the tax system in various ways:

Sales Taxes: Like all residents, they pay sales taxes on goods and services they purchase.

Property Taxes: Those who rent or own homes indirectly pay property taxes through their rent or directly if they own property.

Income Taxes: Many undocumented workers pay income taxes. They often use Individual Taxpayer Identification Numbers (ITINs) to file their taxes, as they usually do not have Social Security numbers. According to the IRS, ITIN filers pay billions of dollars in taxes annually.

Payroll Taxes: Even if they are working under assumed names or social security numbers, payroll taxes are often withheld from their earnings, contributing to social security and Medicare, despite the fact that they may not be eligible for many of the benefits these taxes support.

It's important to note that while paying taxes, undocumented workers often have limited access to government benefits and protections, creating a complex socio-economic situation.

Based on the estimation, if undocumented farm workers were banned in the USA, the country could potentially lose approximately $1.3 billion in tax revenue. This figure is derived by considering the average tax contributions of undocumented immigrants and applying it to the estimated number of undocumented farm workers in the agricultural sector. This calculation provides a general idea of the financial impact such a policy could have on tax revenues. In summary, the elimination of migrant farm workers could have far-reaching consequences, including increased food costs, labor shortages, negative impacts on crop production, economic challenges, adverse effects on rural communities, and increased food waste. ​

Reference.
A Profile of Undocumented Agricultural Workers in the United States, Center for Migrant Studies. 

Winnie the Pooh Day and The Sweet Truth About Honey

Honey is a unique and versatile substance with several special characteristics and benefits:

Natural Sweetener: Honey is a natural source of sweetness, often used as a healthier alternative to refined sugars due to its trace nutrients and slightly lower glycemic index.

Rich in Antioxidants: Honey contains many compounds that act as antioxidants, including Phytochemicals, Flavonoids, Ascorbic acid, Polyphenols, and Phenolic acids. 

Wound Healing Properties: Due to its antibacterial and anti-inflammatory properties, it can provide a protective barrier to prevent infection. Honey can naturally inhibit bacterial and fungal growth thanks to components like hydrogen peroxide and its low pH. Manuka honey, in particular, is renowned for its medicinal qualities.

Cough Suppressant: Honey is a well-known home remedy for coughs and sore throats. Its soothing properties can help reduce cough frequency and improve sleep quality, especially in children.

Energy Source: As a carbohydrate-rich food, honey provides a quick source of energy, making it a popular choice among athletes for endurance sports.

Variety of Flavors and Types: Honey varies in flavor, color, and consistency depending on the types of flowers used by the bees that produce it. This variety makes honey a gourmet ingredient in many culinary applications.

Probiotic Potential: Some types of honey have prebiotic properties, promoting the growth of beneficial gut bacteria, which is important for overall health.

Skin Care and Beauty: Honey is often used in natural skin care products due to its moisturizing and nourishing properties.

Cultural and Historical Significance: Honey has been used by various cultures for centuries, not just as a food source but also in cultural rituals and traditional medicines.

Despite these benefits, it's important to consume honey in moderation due to its high sugar content. Additionally, honey should not be given to infants under one year of age due to the risk of botulism.

Winnie the Pooh Day

Honey
from Wikipedia
Honey is a sweet food made by bees using nectar from flowers. Honey bees transform nectar into honey by a process of regurgitation and evaporation. They store it as a primary food source in wax honeycombs inside the beehive.

Honey gets its sweetness from the monosaccharides fructose and glucose and has approximately the same relative sweetness as granulated sugar.

It has exceptional chemical properties for baking and a distinctive flavor, leading some people to prefer it over sugar and other sweeteners. Honey sometimes contains dormant endospores of the bacterium Clostridium botulinum. Because of the natural presence of botulinum endospores in honey, children under one year of age should not be given honey.

Honey has a long history in human consumption and is used in various foods and beverages as a sweetener and flavoring. It also has a role in religion and symbolism. Flavors of honey vary based on the nectar source, and various types and grades of honey are available. via GIPHY

How Honey is Made