Grains are an integral part of our meals each day. Today let’s learn about the versatile and delicious grain, Oats!
Get to Know Your Grains
In this Get to Know Your Grains series, we will explore a variety of grains and their unique benefits. In America, 75 percent of our grain intake comes from a modern hybridized wheat, and most of that wheat is consumed in a highly refined form.
By diversifying the grains we eat, we can increase the variety of vitamins and minerals our bodies receive while also discovering new flavors and dishes.
In each post, we will highlight the health benefits of a specific grain, explain its most common uses, and share a simple, family-friendly recipe to try at home. My hope is that you will learn enough to feel confident trying a new grain today!
Here are the other grains we have learned about:
What are Oats?
Oats are grown similarly to wheat. They are full of fiber that is important for digestive health and protein that is vital for building muscles. They are high in good vitamins and minerals such as manganese and iron.
Oat groats, the least refined version of oats, looks very similar to a kernel of wheat. Oats are naturally gluten free but are very easily cross contaminated with gluten from other grains. If you are very sensitive to gluten, you will want to buy certified gluten free oats. Gluten free oats have much stricter guidelines for growing as well as processing and are often more expensive because of it.
| Gluten or Gluten Free | Fiber per ½ cup – cooked | Protein per ½ cup – cooked |
| Gluten Free unless cross contaminated | 3-4 grams | 4-5 grams |
Different Types of Oats
Let’s talk about the different types of oats. As I said before, the oat groat is the least refined version of an oat. After it is grown, the inedible husk is removed, leaving behind the oat groat. Oat groats are a whole grain and include the germ, the bran and the endosperm. The oat groat looks very similar to a wheat berry.
All forms of oats are steamed to help stabilize the oil in the grain. Without this process, the oats would go rancid very quickly.
Steel cut oats are oat groats chopped in pieces, rolled oats are oat groats run through a roller to flatten them and quick oats are chopped oat groats that are then flattened thinner than the rolled oats for a quicker cook time. To make oat flour, you grind any form of oats into flour with either a blender or a grinder.
Fiber, protein, minerals, vitamins and antioxidants stay pretty much the same for all five forms. All five forms are whole grains because they keep the germ and the bran intact.
Sprouted!
I have some kids that get stomach aches when they eat oats so I switched to the sprouted oats and they don’t have the same reaction.
What is a sprouted oat? When you sprout a grain, you soak it in water and let it start to germinate. As soon as it gets a little sprout started, it is dried out and used as a grain. I have simplified the process by telling people that it is turning from a grain into a vegetable. That isn’t a very exact scientific explanation but it often helps with understanding. Sprouting a grain often helps with digestibility because it makes the vitamins and minerals easier for our bodies to absorb.
I like the One Degree Brand. They are organic and certified gluten free. They carry sprouted steel cut oats, rolled oats as well as quick oats. I buy the quick oats from Azure Standard and the regular rolled oats from my local Costco. As a mother, I appreciate the effort their company makes, to produce good wholesome food!
How to Use Oats
Oats are so versatile, nutritious and delicious. I love adding oats to breads, muffins, and desserts.
Here are a few of our favorite recipes that use oats:
German Pancakes – these are made with oat flour (so they are gluten free) and they are the best!
Banana Bread – this gluten free and dairy free banana bread uses part quick oats for texture and it’s yummy!
Oatmeal Peanut Butter Fudge Bars – these yummy bars are refined sugar free as well as gluten and dairy free.
Whole Grain Oatmeal Pancake Mix – This mix utilizes oat flour in combination with other whole grains and it is delicious!
Simple Applesauce Oatmeal – Need a fast yummy breakfast! Here’s a classic!
Honey Oat Sourdough Bread – A personal favorite – I think the oats give it the best texture!
Basic Almond Granola – Using a combination of quick and rolled oats makes this simple granola a personal favorite!
Our family friendly recipe for today is a delicious baked oatmeal! I hope you love it as much as we do!
Apple and Seeds Baked Oatmeal
3 cups rolled or quick oats (I prefer the texture of the quick oats)(sprouted oats work too)
2 teaspoons baking powder
2 teaspoons ground cinnamon
¾ teaspoon salt
½ cup coconut sugar or honey
1-14 oz can coconut milk (this is my favorite kind)
3/4 cup water
2 large eggs (or 2 tablespoons flax meal and ⅓ cup water)
1/3 cup of this seed mixture or 1/3 cup of your favorite seeds (flax, chia, hemp, sunflower, pumpkin, sesame)
2 large apples, cored and diced
Preheat oven to 400 degrees.
In a medium size bowl, mix together the 3 c oats, 1 1/2 t baking powder, 2 t cinnamon, 3/4 t salt, 1/2 c coconut sugar, 2 1/2 c coconut milk, 2 eggs (or flax), and 4 T seeds. Stir until well combined.
In a 9×13 pan, add the cored and diced apples. Spread them around evenly on the bottom of the pan. Pour the oat mixture into the pan and spread it carefully over the top of the apples.
Place the pan in the preheated oven and bake for 35-40 minutes.
Serve warm, topped with pure maple syrup and your favorite milk.
