quick cooking rolled oats
Last Updated : Nov 29,2018
Viewed 56968 times
Also Known as
Oatmeal, quick cooking rolled oats, quick rolled oats, rolled oats
Oats, known scientifically as Avena sativa, is a hardy cereal grain capable of growing in poor soil conditions in which other crops are unable to thrive. Though harvested in the fall, oats is available throughout the year. Most popular as a breakfast cereal, oats may also be used in a variety of recipes including salads and desserts to add more nutrition to the dish.
Oats owes its distinctive flavour to the roasting process that it undergoes after being harvested and cleaned. Although the grains are then hulled, the process does not strip away their bran and germ. This makes oats a great source of fibre and nutrients.
Crushed quick cooking rolled oats
To powder oats, first dry roast the oats on a slow flame till it turns crisp. While doing this, take care to stir frequently and avoid burning the oats as it can give a very off taste. Cool slightly and blend in a mixer into a coarse or a fine powder. Store in an air-tight container and use as required. If adding powdered oats to a cooked cereal or grain dish, do so at the end of cooking, since the soluble fibre in the oats can thicken liquids if left for too long.
Roasted and powdered oats
How to Select
• While purchasing oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.
• Choose rolled oats and oatmeal that are available in health shops.
• Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly.
• Oats are generally available in pre-packaged containers as well as bulk bins.
• Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris and that the store has a good product turnover so as to ensure its maximal freshness.
• Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.
• Oats have numerous uses in the form of oatmeal and fine oat flour.
• A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day. Add your favourite nuts and fruits to a piping hot bowl of oatmeal and enjoy it to your taste.
• Oats may also be consumed raw, and cookies with raw oats are becoming popular.
• Oatmeal is chiefly eaten as porridge, but may also used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread.
• Oats is also used in many cold cereals, particularly muesli and granola.
• Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer.
• Oatmeal cookies are a favourite with kids and adults alike.
• Add oat flour or whole oats the next time you make bread or muffins.
• Sprouting increases the nutritive value. So, add sprouted oats to sandwiches, salads, stir-fries and soups.
• Being partly cooked in the mill, oats can easily be teamed with fresh or dried fruits and natural yoghurt.
• It can be assimilated as a part of any meal - breakfast, lunch or dinner.
• Oats makes a very good dessert ingredient. Being low in sugar, it compensates for other rich ingredients.
• Oats is very versatile and amenable to use in several dishes as it is partly cooked in the mill itself. It can easily be used to make quick pastas, muffins and croissants. Moreover, since it substitutes for maida, it is a healthy option any day.
• It can act as a thickening agent for soups and gravies instead of maida and replace wheat flour in Indian cooking.
• Store oatmeal in an airtight container in a cool, dry and dark place where it will keep for approximately two months.
• However, use within the expiry date stamped.
Nutritional Information of Oats
One cup of uncooked quick Oats is 74 grams.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup of uncooked quick Oats
12.5 grams of Protein
49 grams of Carbs
5 grams of Fat
281 mg of Phosphorus : 46.8% of RDA (about 600 mg for adult)
130 mg of Magnesium (Mg) = 37.4% of RDA (about 350 mg )
7.8 grams of High Fiber = 31.2% of RDA (about 25 to 30 grams)
2.9 mg of Zinc = 29% of RDA (about 10 to 12 mg)
12.5 g of Protein = 22.7% of RDA ( about 55 g)
37 mcg of Folate, Vitamin B9 = 18.5% of RDA (about 200 mg)
2.81 g of Iron = 13.3% of RDA (about 21 mg)
317 mg of Potassium (K) : 6.7% of RDA (about 4,700 mg)
11 Health Benefits of Oats
1. Good for Heart : It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.
2. Rich in Antioxidant : Whole Oats have a antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels through nitric oxide which widen the blood vessels resulting in better blood flow and lower blood pressure.
3. High in Soluble Fiber : Barley and Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.
4. Weight Loss : Oats are rich in Beta Glucan, a soluble fibre which dissolves in the small intestine forming a thick gel like substance. This gel slows down the pace at which food moves through our digestive track and keeping you feeling full for a longer time. Even better, it allows more time for nutrient absorption. You will eat less and your body will get better nutrients.
5. Good for Diabetics : Since Oats is high in fibre since Oatmeal takes time to digest resulting in the slow release of blood sugar. Oatmeal is Oats with milk or even a more healthier option is Oats with Almond Milk. try this recipe
6. Oats are Gluten Free : Great for those who are intolerant to wheat.
7. Rich in Phosphorus
8. Good source of Vitamin B1, Thiamine
9. Good source of Magnesium
10. Good source of Zinc
11. Good source of Protein
Glycemic Index of Oats
Steel Cut Oats has a Glycemic Index of 45 which is low but most oats sold in supermarkets are instant oats and have a medium GI. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Steel Cut Oats have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. But eat in moderation instant oats sold in supermarkets as they are processed and lots of their health benefits stripped.
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