Oatmeal: How & Why to Cook It Every Day

Oatmeal: Nine reasons WHY to cook it.
Four ways HOW to cook it for morning porridge,
in the microwave, on the stove, in the oven and in a slow cooker.

Quick Links - Ways to Cook Oatmeal
Microwave Stovetop
Oven Slow Cooker

Still More Morning Oatmeal Recipes On This Page
Chocolate-Cinnamon Sugar
Oatmeal Expresso

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COMPLIMENTS!
"I cannot believe how good oatmeal and peanut butter is!!!!!" ~ Sally
"Oatmeal + peanut butter = FooDGasm!... wOw" ~ TKelis
"... I subbed Almond butter. Yum" ~ Debra
"... quite possibly the best thing I've ever tried! Love it!" ~ Judy B
"... tried your banana oatmeal ... LOVED IT" ~ Pille
"My goodness! ... SO good!" ~ Sue

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Resolution #1: Eat breakfast. Resolution #2: Eat breakfast every day. Resolution #3: Eat a healthy breakfast every day. Resolution #4: Eat a new healthy breakfast every day.

For a good ten years now, I’ve kept a hard lock on three out of four breakfast resolutions. But #4? Not so much.

True Confession. I make the same breakfast day in and day out, a bowl of oatmeal porridge cooked in the microwave. My addiction? A swirlful of peanut butter that yields a creamy, rich and entirely satisfying, healthy start to my day. Plus, it’s a cheap breakfast, adds up to just two (or three) Weight Watchers points, and racks up exactly one bowl and one spoon for the dishwasher. All this and good for me, too.

But hey! It’s the New Year, the time of fresh starts and brand-new beginnings. So l’ve stirred up my oatmeal morning, with new cooking methods and new add-ins. 2009? It promises to be one very good year.

Turns out, the choice of oatmeal as a breakfast staple is a wise one. An apple a day may keep the doctor away but oatmeal, oatmeal – oh my, the miracle that’s in a homely bowl of oat porridge.

WHOLE FOOD Oatmeal is 100% plant-based, low in calories, fat and cholesterol but high in fiber and protein.

NUTRITION INFORMATION Per 1/4 cup serving of uncooked old-fashioned oats: 75 Calories; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 0mg Sodium; 14g Carb; 2g Fiber; 1g Sugar; 3g Protein. WEIGHT WATCHERS Old Points 1 & PointsPlus 2 & SmartPoints 2

QUICK COOKING Oatmeal cooks in just a few minutes so breakfast is on the table quick-quick.

FILL-YOU UP A hot bowl of oatmeal keeps me full and satisfied, right up until lunch.

FIBER & REGULARITY Enough said?

PRICE My goodness. Buy old-fashioned oats at a price club such as Sam's Club or Costco, where a serving costs just $.033 cents, three and a third cents. Now that's a bargain.

FLEXIBILITY For goodness, there’s no beating a glass of milk with a good oatmeal cookie (with raisins, say, or with banana) but what about in meatloaf? and bread? a pie crust? Even homemade dog treats?

SHELF STABLE Oats keep, no freezing, no refrigeration required. I keep mine in a tin that sits out on the counter. There’s a quarter-cup measuring cup that stays inside, a small salt shaker too. Don't forget that tiny bit of salt, it makes all the difference!

FLAVOR Oatmeal tastes nutty and creamy when cooked, but nutty and crisp when combined with butter and spices for a streusel topping, say.

HEART-HEALTHY But as if that’s not enough, oatmeal is heart-healthy too. Twenty-five years of research shows that a daily dose of oatmeal reduces cholesterol, specifically the "bad LDL" cholesterol that clogs our arteries and contributes to heart disease, the number one killer of both men and women.

Oatmeal can’t do the job alone – it needs help from the usual suspects, a balanced diet and regular exercise. But oatmeal offers a double whammy. For every one percent reduction in cholesterol, there’s a two percent drop in the risk of heart disease. (The U.S. Food & Drug Administration approved this health claim more than 10 years ago.)

There are five forms of oats available in the marketplace. All four are simple whole foods with all the health benefits of oats.

OAT GROATS are the least-processed form of oats, straight off the plant. They are the most difficult to find and the most unusual to cook with. I found oat groats at Whole Foods recently but haven't cooked with them yet. More on oat groats soon!

ROLLED OATS / OLD-FASHIONED OATS / "OATMEAL" Even the "processed" form of oatmeal is a "whole food". It is made from just one ingredient, oat groats right off the stem, hulled, kilned (a process that adds heat and moisture), toasted, then rolled, no more. When the groats are toasted and rolled, we call them "rolled oats" or "uncooked oatmeal". If you love the Quaker brand of oatmeal (which I do, and will pay a bit more for), look for big cylinders called "old-fashioned" oats.

QUICK OATS For so-called quick oats, the rolled oats are precooked during processing, just a bit, so that they cook more quickly at home. (That said, old-fashioned rolled oats cook so quickly, I truly don't get the need for any faster cooking.)

INSTANT OATS For so-called instant oats, the rolled oats are precooked during processing, a bit more, so that they cook very quickly at home.

STEEL-CUT OATS Where old-fashioned oats are "rolled", steel-cut oats are oat groats cut with a steel blade. The source ingredient is the same, only the processing is different. McCanns Irish oats is one brand but Trader Joe's has a private label brand too. Steel-cut oats take the longest to cook. Some people love their slightly chewy texture, others don't.

OATMEAL PACKETS The one variation of oatmeal I don't recommend is the small packets of cereal that include dried fruit, sugar and spices. They're expensive and include far too much sugar. If you're going to eat the equivalent of an oatmeal cookie, make homemade oatmeal cookies and enjoy the real thing!

OAT BRAN "Oat bran" is the outer husk of the grain of oats. It's valued for its high vitamin, mineral and fiber content. I throw a tablespoon or two into smoothies, stews, etc. for a extra boost of nutrition but it's not a substitute for oatmeal.

ARE OLD-FASHIONED OATS BETTER THAN QUICK OR INSTANT OATMEAL? There was a time when I recommended old-fashioned oatmeal over quick-cooking and instant oatmeal. But no longer. You see, it’s an old wives’ tale, nutritionally speaking, that one form of oatmeal is better than the other. It’s a matter of taste, not nutrition. So relax, pick your favorite oatmeal and be happy and healthy.

That said, my favorite oatmeal is old-fashioned oats, so all these recipes have been tested with old-fashioned oats, which to my taste are nuttier- and richer-tasting. The other oat versions will taste just fine but the timing may vary so the first time you use the recipes, please take note.

OATMEAL for DIABETICS (Please note, I'm not a nutritionist, what follows are my opinion based on my personal observations.) You'd think that oats (largely unprocessed, plant-based and high-fiber) would be a recommended food for diabetics. But in my circle of diabetic friends and family, oatmeal increases blood sugar levels and therefore is avoided. With less surface area, steel-cut oats may be absorbed more slowly and thus may have a lower-glycemic affect. As always, each diabetic needs to understand the impact of their own intake on their own blood sugar.

MICROWAVE CREAMY OATMEAL
with PEANUT BUTTER

Oatmeal cooked in the microwave, my every-day favorite for many years

Hands-on time: 2 minutes
Time to table: 5 minutes
Serves 1

• 1/4 cup old-fashioned oats
• 1/2 cup water or skim milk
• 1/8 teaspoon table salt (don't skip the salt!)
• 1 tablespoon peanut butter

In a microwave-safe bowl, stir together the oats, water and salt. (Don’t worry, precise measuring isn’t required once you’ve made this a time or two. Just eyeball the ingredients.) Cook on high in the microwave for 1 minute, then give it a good stir. Cook on high for 30 seconds, then stir again. Cook for 15 seconds, then stir. Repeat in 15-second increments until the oatmeal is full cooked and water fully absorbed. Stir in the peanut butter and serve. Totally delicious!

NUTRITION INFORMATION Per Serving made with water and regular peanut butter: 169 Calories; 9g Tot Fat; 2g Sat Fat; 0mg Cholesterol; 363mg Sodium; 17g Carb; 3g Fiber; 2g Sugar; 7g Protein. WEIGHT WATCHERS Old Points 3.5 & PointsPlus 5 & SmartPoints 5

NUTRITION INFORMATION Per Serving made with skim milk and regular peanut butter: 219 Calories; 10g Tot Fat; 2g Sat Fat; 2mg Cholesterol; 435mg Sodium; 17g Carb; 3g Fiber; 2g Sugar; 11g Protein. WEIGHT WATCHERS Old Points 4.5 & PointsPlus 6 & SmartPoints 6

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STOVETOP OATMEAL
with WHIPPED BANANA

Oatmeal cooked in a saucepan

Hands-on time: 5 minutes plus frequent stirring
Time to table: 15 minutes
Makes 2 cups

• 1 cup old-fashioned oats
• 1 cup skim milk
• 1 cup water
• 1/2 teaspoon table salt (don't skip the salt!)
• 1 banana, sliced thin

In a saucepan, stir together the oats, milk, water, salt, begin cooking on medium heat. Add the banana and continue to cook, stirring often, until oatmeal is fully cooked and banana has been absorbed into the oatmeal, about 7 - 10 minutes. (Do pay attention between stirs, the banana’s sweetness encourages burning.) Serve immediately. Can be made ahead and reheated in the microwave for about 30 seconds.

NUTRITION INFORMATION Per Half Cup: 122 Calories; 2g Tot Fat; 0g Sat Fat; 1mg Cholesterol; 328mg Sodium; 23g Carb; 3g Fiber; 4g Sugar; 5g Protein. WEIGHT WATCHERS Old Points 2 & PointsPlus 3 & SmartPoints 4

Adapted from KathEats, who shares many oatmeal ideas in a post called Kath's Tribute to Oats

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OVEN-BAKED OATMEAL & APPLES

Oatmeal cooked in the oven

Hands-on time: 10 minutes
Time to table: 45 minutes
Serves 4

• 1 cup old-fashioned oats
• 1 apple, skin on, chopped small
• 1 teaspoon cinnamon
• Pinch of cloves, nutmeg and cardamom
• 1/2 teaspoon table salt (don't skip the salt!)
• 2 tablespoons maple syrup (or honey or agave)
• 1 cup skim milk
• 2/3 cup apple cider

Preheat oven to 350F. Stir together all ingredients. Divide among four two-cup ramekins. Bake for 30 – 35 minutes. Serve immediately. Can be made ahead and reheated in the microwave for 1 minute.

NUTRITION INFORMATION Per Serving: 114 Calories; 1g Tot Fat; 0g Sat Fat; 1mg Cholesterol; 328mg Sodium; 25g Carb; 2g Fiber; 15g Sugar; 3g Protein. WEIGHT WATCHERS Old Points 2 & PointsPlus 3 & SmartPoints 5

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SLOW COOKER STEEL-CUT OATS

Steel-cut oats cooked overnight in the crockpot

Hands-on time: 5 minutes
Time to table: 8 hours
Makes 9 cups

• 2 cups steel-cut oats (do not substitute any other form)
• 6 – 8 cups water (use 6 cups for cooking fewer than 8 hours, 8 cups for more than 8 hours)
• 2 teaspoons table salt
• 3 teaspoons cinnamon

Combine all ingredients in a slow cooker and cook on low for 6 - 8 hours. If it's a little thin, switch to high to thicken. Can be made ahead and reheated in the microwave for 1 minute.

NUTRITION INFORMATION Per Half Cup: 135 Calories; 3g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 561mg Sodium; 25g Carb; 4g Fiber; 1g Sugar; 5g Protein. WEIGHT WATCHERS Old Points 2 & PointsPlus 3 & SmartPoints 4

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To my taste, oatmeal requires no sweetener, no brown sugar, no honey, no maple syrup. (Just the peanut butter!) But I have learned that a little sprinkle of this easy chocolate-spice mix is quite nice on occasion! One batch of the Chocolate-Cinnamon Sugar fits into an empty 1.7 ounce Penzeys spice jar and makes a quick hostess gift or stocking stuffer.

CHOCOLATE-CINNAMON SUGAR

Chocolate, cinnamon & sugar.
Enough said.

Hands-on time: 5 minutes
Time to table: 5 minutes
Makes 6 tablespoons

• 1/3 cup sugar
• 1 tablespoon cocoa powder
• 1 teaspoon cinnamon

Mix all ingredients and place in a sprinkle jar.

NUTRITION INFORMATION Per teaspoon: 15 Calories; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 0mg Sodium; 4g Carb; 0g Fiber; 4g Sugar; 0g Protein. WEIGHT WATCHERS Old Points 0 & PointsPlus 0 & SmartPoints 1

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Late last year, Quaker Oats challenged 15 bloggers to come up with quick and easy oatmeal recipes. This recipe by the very funny Jennette Fulda of PastaQueen and author of Half-Assed: A Weight-Loss Memoir won the grand prize!

OATMEAL EXPRESSO

Oatmeal and coffee, all in one

Hands-on time: 5 minutes
Time to table: 5 minutes
Serves 3

• 3/4 cup old-fashioned oats (Jennette uses quick oats)
• 2 teaspoons instant coffee
• 3 teaspoons Splenda
• 1/4 cup skim milk
• 1/2 cup water

Combine oats, instant coffee and Splenda. Stir in the skim milk and water. Microwave the mixture for one minute and 45 seconds.

NUTRITION INFORMATION Per serving: 87 Calories; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 13mg Sodium; 16g Carb; 2g Fiber; 1g Sugar; 3g Protein. WEIGHT WATCHERS Old Points 1.5 & PointsPlus 2 & SmartPoints 2

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Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

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In the Beginning, Oats Are Oat Groats

These are oat groats, what your morning oatmeal looks like straight off the plant before being hulled, kilned, toasted and then finally (whew) rolled for the "rolled oats" that we eat for our breakfast.

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Morning Oatmeal: Every Day, Yes?!

(recipes above)

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More Oatmeal Recipe Inspiration

(hover for a description, click a photo for a recipe)

~ more oatmeal recipes ~

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Everyone Loves Oatmeal Cookies!

(hover for a description, click a photo for a recipe)

~ more cookie recipes ~

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