Week # 39: 30 lbs of Oats
(If you can’t accomplish this in 1 week, don’t worry, just take your time and do it in steps.)
Oats:
Oats are the edible cereal grains produced by the cereal grass of the same name. Oats are light tan in color. They have a nutty flavor and a chewy texture and must be hulled before they can be eaten. Whole oats minus the hulls are called oat groats.
3 Types of Oats which we will cover here:
Rolled Oats
These are also commonly called “old fashioned”, “thick cut” or “porridge” oats. To produce them, oat groats are steamed and then rolled to flatten. They can generally be found wherever oats are sold. They take longer to cook than do the quick cooking oats, but they retain more flavor and nutrition. This is what most people will call to mind when they think of oatmeal.
These are also commonly called “old fashioned”, “thick cut” or “porridge” oats. To produce them, oat groats are steamed and then rolled to flatten. They can generally be found wherever oats are sold. They take longer to cook than do the quick cooking oats, but they retain more flavor and nutrition. This is what most people will call to mind when they think of oatmeal.
Quick Cooking Rolled Oats
These are just steamed oat groats rolled thinner than the old fashioned kind above so that they will cook faster. They can usually be found right next to the thicker rolled oats.
These are just steamed oat groats rolled thinner than the old fashioned kind above so that they will cook faster. They can usually be found right next to the thicker rolled oats.
Instant Rolled Oats
These are the “just add hot water” or microwave type of oat cereals and are not at all suited for a long term food storage program. They do, however, have uses in “bug out” and 72 hour food kits for short term crises. Generally the more you process a food the less nutritious. Instant oats are best avoided if you want to get the full benefit of this grain.
These are the “just add hot water” or microwave type of oat cereals and are not at all suited for a long term food storage program. They do, however, have uses in “bug out” and 72 hour food kits for short term crises. Generally the more you process a food the less nutritious. Instant oats are best avoided if you want to get the full benefit of this grain.
Storing
When open, store oats in an airtight container in a cool, dry place for up to 6 months. Or freeze in a moisture- and vapor-proof container for up to 1 year. Open and frozen oats definitely need to be rotated more often. At the LDS Cannery you can can oats in a number 10 can for a 30 year shelf-life. Personally, I like storing whole grains and then grind and flake as needed to optimize all the potential nutrition in the grain.
Another option is to store Oat Groats, which store for 30+ years and roll your own oats. See articles at the bottom of this email on rolling your own oats. Up to 90% of nutrient value and flavor is lost in 72 hours after grinding or rolling a grain. It is simple and easy to roll your own. Also see the article about Gluten free options.
Cooking Time
It takes about 10-15 minutes to cook regular rolled oats. Quick rolled oats, being thinner, cook much quicker in 2-3 minutes. And instant rolled oats, which have already been cooked then dehydrated, just need hot water added. As instant rolled oats are the least nutritious, Instant oats certainly have their place, however, such as on camping trips and in your 72-hour kits.
Oats Health Benefits
Weight Control - As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.
Cholesterol and Heart - Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.
Blood Sugars - Eating oats can spread the rise in blood sugars over a longer time period.
Anti Cancer - Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person’s risk of getting cancer.
Blood Pressure - A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.
Bowel Function - Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber.
Athletic Performance - Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.
Weight Control - As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.Cholesterol and Heart - Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol.
Blood Sugars - Eating oats can spread the rise in blood sugars over a longer time period.Anti Cancer - Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person’s risk of getting cancer.
Blood Pressure - A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.
Bowel Function - Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber.
Athletic Performance - Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.
Oats Nutritional value per 100 grams
Energy 390 kcal / 1630 kJ
Carbohydrate 66 g
Dietary fiber total 11 g
- Beta glucan 5 g
- Insoluble 6 g
Total fat 6 g
- Saturated 1.217 g
- Monounsaturated 2.178 g
- Polyunsaturated 2.535 g
- Cholesterol 0 g
Protein 17 g
Minerals
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg
Energy 390 kcal / 1630 kJ
Carbohydrate 66 g
Dietary fiber total 11 g
- Beta glucan 5 g
- Insoluble 6 g
Total fat 6 g
- Saturated 1.217 g
- Monounsaturated 2.178 g
- Polyunsaturated 2.535 g
- Cholesterol 0 g
Protein 17 g
Minerals
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg
Oat Recipes
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Click on the images below to view all 52 weeks at once or the recipes to go with it, in a .jpg or download the 52 Week Food Purchasing Plan (PDF) or the Custom 52 Week Food Purchasing Plan (Excel file) and calculate exactly how much you’ll need for the size of your family.
THIS ARTICLE IS TAKEN FROM WHFOODS: Oats to read entire article, click here
A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease
Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, which is found in wheat, rye, barley and oats, recent studies of adults have shown that oats, despite the small amount of gluten they contain, are well-tolerated. Now, a double blind, multi-center study involving 8 clinics treating 116 children newly diagnosed celiac disease suggests oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with some wheat-free oat products. At the end of the study, which ran for a year, all the children were doing well, and in both groups, the mucosal lining of the small bowel (which is damaged by wheat gluten in celiac disease) had healed and the immune system (which is excessively reactive in celiac patients) had returned to normal.
This article is taken from BROOKFIELD 7 BLOG.
Rolling oats is easy to do. All you need is an oat roller. The one shown is Italian made and resembles a pasta maker. The whole oat groats go in the top, I turn the crank, the goats are smashed between steel rollers, and out come the rolled oats into the hopper below. There are electrified models, but I figure I can use the upper arm exercise, and it is not hard to turn. I just roll the oats I need before I begin baking.
If you and your family enjoy hot, cooked oatmeal cereal, or you bake a lot, you might consider rolling your own too.
We have all had flaked grains of one sort or another. The most common flaked grain is oatmeal. Fresh flaked oats are just incredible and make very creamy and tasty oatmeal that is far better than any commercially available oatmeal. You also, haven’t lived until you have had homemade oatmeal cookies with fresh oatmeal.
Flaking your own grains isn’t limited to just oatmeal. You can flake almost any grain you want, including wheat, rye, spelt, millet, kamut and more. You can use flaked rye in rye breads for an extra hearty bread.
The reason fresh flaked grains are so much better than their store-bought counter parts is same reason that fresh milled flour is better. You get all of the vitamins, minerals and oils present in the grain. You have no oxidation, which means no loss of flavor and nothing is removed to extend the shelf life. This is why just like with fresh milled flour you need to use fresh flaked grains as soon as possible. They don’t keep well. If you do end up flaking more than you need you can store then in the freezer for a few days. But, you should use them as soon as possible otherwise you loose the benefits of flaking them yourself. Remember the importance of storing foods with the best possible nutrient values as that you can. Storing whole grains and then grinding or flaking them as needed is always best.
-- Flaking your own grains isn’t limited to just oatmeal. You can flake almost any grain you want, including wheat, rye, spelt, millet, kamut and more. You can use flaked rye in rye breads for an extra hearty bread.
The reason fresh flaked grains are so much better than their store-bought counter parts is same reason that fresh milled flour is better. You get all of the vitamins, minerals and oils present in the grain. You have no oxidation, which means no loss of flavor and nothing is removed to extend the shelf life. This is why just like with fresh milled flour you need to use fresh flaked grains as soon as possible. They don’t keep well. If you do end up flaking more than you need you can store then in the freezer for a few days. But, you should use them as soon as possible otherwise you loose the benefits of flaking them yourself. Remember the importance of storing foods with the best possible nutrient values as that you can. Storing whole grains and then grinding or flaking them as needed is always best.
They that were foolish took their lamps, and took no oil with them:
But the wise took oil in their vessels with their lamps.
Matthew 25:3,4
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