May 14--Oats are cheap, filling and lower bad cholesterol levels.
And they're having a moment, appearing on menus in trendy, single-serve, fruit-studded versions at Starbucks and Jamba Juice. These nutritional superstars only cost about $1-$2 per canister at grocery stores.
Shoppers are now bombarded with myriad varieties: flavored instant packets, quick rolled oats, chewier (and more time-consuming) steel-cut oats.
At the Blue Dome Diner, owner/chef Brian Prewitt has a classic version studded with raisins and walnuts, literally "Grandma's Oats."
That's not just being cute. Oats really were his grandmother's staple, and the dish is on the menu in memory of her.
"My grandmother cooked oatmeal for my grandfather every day for 65 years," Prewitt said. "He's 91 now, so there's something to be said for it, for sure."
A Blue Dome regular who came in for egg sandwiches every morning switched to "Grandma's Oats" after his doctor told him he needed to lower his cholesterol. After a few months, he told the Blue Dome staff the daily dose of oats had worked its magic -- he significantly lowered his cholesterol levels.
Most of the regulars who order oatmeal are health-conscious types who order it every time they come in, Prewitt said. Some take half of it to go, because it's a hefty bowl of oats for $5.50.
Prewitt's had customers call from California to ask for his recipe, but it's pretty close to the one on the box of Old-Fashioned Quaker Oats (the only kind he
uses). They make each bowl to order from scratch, and cook the oats a little less so they don't get mushy, he said. It comes with raisins, walnuts and brown sugar, though some like to order it without nuts or with blueberries instead of raisins.
Prewitt's grandma was actually a purist who only cooked her oats with water and salt. Milk and sugar were served on the side.
He doesn't know whether his MeMaw -- or his cardiologist -- would approve of his favorite way to eat oats.
"Actually, I like to put bacon in mine," he said. "We buy very lean bacon."
Why eat oats?
They're rich in protein, copper, iron, magnesium, vitamin E and zinc.
They can help lower your risk of heart disease, specifically by lowering LDL cholesterol (the bad kind) without lowering your HDL cholesterol (the good kind).
Studies have shown people who eat oats regularly are less likely to suffer from heart disease.
Oats contain soluble fiber, which slows down the digestion of starch in your system.
That's what helps lower your cholesterol, but it also helps diabetics avoid the sharp spikes in blood sugar that can accompany many starchy/ sugary foods.
Types of oats
steel-cut: Also known as pinhead oats, made by passing groats (whole oats) through steel cutters which chop them into pieces.
Because they still contain the whole grain including the oat bran, steel cut oats are highly nutritious.
Old-fashioned/rolled: They're made by steaming groats, which partially cooks them, and then passed between rollers to flatten. Quick oats are partially cooked during the process, which shortens their cooking time in the kitchen.
instant: Similar to rolled and quick-cooking oats, except they are steamed longer and rolled more thinly. Because they're the most processed, they contain the least amount of oat bran and fiber, and are less nutritious.
Cary Aspinwall 581-8477 cary.aspinwall@tulsaworld.com
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