The First Expert on Oats: Grandfather

My Irish grandfather always started the day with a bowl of oatmeal, even before a study by Dr. James Anderson of the University of Kentucky College of Medicine found that oatmeal lowered cholesterol levels an average of 19 percent.

Researchers told us that soluble fiber in oat bran affects absorption of cholesterol by several means, which may include binding bile acids or altering gastrointestinal motility.

To my grandfather, all this sounded a little complex. He just thought oatmeal for breakfast tasted good and gave a stick-to-your-ribs feeling.

No matter what your reasoning, oats--and other low-fat, fiber-rich whole grains--are a good foundation to healthy eating.

Oats are sold in three types: from the whole oat, or groat, you get steel-cut or Scotch oats, rolled oats and quick-cooking oats. Steel-cut oats are the roughest grind. For rolled oats, the next grind, manufacturers slice the groat into three or four pieces before grinding. Then the rolled oats are steamed to inactivate the fat-splitting enzymes that could cause rancidity. Quick-cooking oats are made from the smaller pieces and thinnest flakes of the oat groat and are partially cooked to gelatinize and allow them to absorb water quickly when fully cooked later.

I buy rolled oats and store them in the freezer for quite a while. Besides morning oatmeal, I add them to bread dough, muffins, waffles and pancakes, and even puree them for soups (to thicken without cream).

APPLE PIE OATMEAL

1 cup water

1 cup apple juice

1/2 cup diced apples

1/2 teaspoon ground cinnamon

1/4 cup raisins

1 cup rolled oats

Maple syrup

Combine water, apple juice, apples, cinnamon and raisins in medium saucepan. Bring to boil over medium-high heat. Add oats and cook, stirring, until soft and chewy, about 5 minutes. Top with maple syrup to taste.

Makes 2 servings.

Each serving, without maple syrup, contains about:

292 calories; 8 mg sodium; 0 cholesterol; 3 grams fat; 62 grams carbohydrates; 7 grams protein; 1.12 grams fiber.

OATMEAL-BUTTERMILK WAFFLES

1 egg

1 1/4 cups low-fat buttermilk

1 to 2 tablespoons oil plus more for coating waffle iron

1 1/2 cups unbleached white or whole-wheat pastry flour

1 teaspoon baking soda

1/4 teaspoon salt

1 cup cooked oatmeal

Maple syrup or fresh fruit

Blend egg, buttermilk and oil in food processor or blender. Add flour, baking soda, salt and oatmeal and blend until just smooth.

Lightly oil waffle iron. Pour in enough batter to fill cavity, then close and cook until steam stops escaping and waffle comes away from iron, about 6 minutes. Repeat with remaining batter. Serve with maple syrup or fresh fruit.

Makes 6 waffles.

Each waffle, without syrup and fruit, contains about:

201 calories; 164 mg sodium; 37 mg cholesterol; 5 grams fat; 32 grams carbohydrates; 8 grams protein; 0.18 gram fiber.

OAT FLOUR MUFFINS

To make oat flour, simply grind uncooked oats (any type) in a blender until powdery.

1 cup oat flour

2 teaspoons baking powder

Salt

1/2 cup unbleached white or whole-wheat pastry flour

1/4 cup oil

1 cup nonfat milk

2 eggs or equivalent egg substitute

1/2 cup raisins

1 cup fresh or frozen blueberries

2 to 3 tablespoons chopped walnuts, optional

Sift together oat flour, baking powder, dash salt and flour in large bowl. In another bowl, combine oil, milk, eggs, raisins, blueberries and walnuts. Combine contents of both bowls, stirring just until blended.

Spoon batter into lightly oiled 12-cup muffin tin. Bake at 400 degrees 20 minutes.

Makes 12 muffins.

Each serving contains about:

139 calories; 114 mg sodium; 36 mg cholesterol; 6 grams fat; 19 grams carbohydrates; 4 grams protein; 0.26 gram fiber.

REAL BRITISH OAT CAKES

1 cup rolled oats, ground to a coarse powder

1 cup flour

1 teaspoon salt

1 tablespoon dry yeast

1 teaspoon honey

1 1/4 cups warm nonfat milk (98 to 110 degrees)

1 1/4 cups warm water (98 to 110 degrees)

Oil

Sift flour into warm bowl. Add salt and mix thoroughly. Set aside.

Combine yeast, honey and 1/2 cup warm milk in separate warm bowl. Stir well and set aside to rise 10 minutes. Combine yeast mixture with oat mixture and remaining milk and water. Mix well. Set in warm place to rise 1 hour. (Mixture will resemble airy pancake batter.)

To bake, lightly oil griddle or skillet. Pour 1/4 to 1/3 cup batter on hot griddle and cook until bottom browns. Turn and cook other side. Serve hot.

Makes 4 to 6 servings.

Each serving contains about:

234 calories; 637 mg sodium; 2 mg cholesterol; 3 grams fat; 42 grams carbohydrates; 10 grams protein; 0.31 gram fiber.