oat essentials
A cookbook of simple topping, sweet and savory oatmeal.
Meredith Publisher
Copyright Š 2016 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Printed in the United States of America
First Printing, 2016 ISBN 0-9000000-0-0 Falling Anvil Publishing 123 Mesa Street Scottsdale, AZ 00000 www.FallingAnvilBooks.com
for all the oat lovers,
enjoy.
contents
"Food is essential to life, therefore, make it good." S. Truett Cathy
16 oat selection
20 equipment
26 ingredients
Chapter Ⅰ _ 28 toppings
34
38
40
raspberries
blueberries
banana & nuts
Chapter Ⅱ _ 42 pastries
46
48
52
cherry scones
strawberry cookies
chocolate muffins
Chapter Ⅲ _ 54 savory
56
58
60
balsamic fig
mushroom & thyme
vegetable upma
[ table of content ] • 11
- oat essentials -
[ health ] noun the state of being free from illness or injury.
lower cholesterol levels less cardiovascular disease
health benefits
Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease
health benefits
A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease and 11% less cardiovascular disease compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism. Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition. In this study, laboratory animals were fed saline containing 0.25 grams of phenol-rich oat bran, after which blood samples were taken at intervals from 20 to 120 minutes. After 40 minutes, blood concentrations of avenanthramides had peaked, showing these compounds were bioavailable (able to be absorbed).Next, the researchers tested the antioxidant ability of avenanthramides to protect LDL cholesterol against oxidation (free radical damage) induced by copper. Not only did the avenanthramides increase the amount of time before LDL became oxidized, but when vitamin C was added, the oat phenols interacted synergistically with the vitamin, extending the time during which LDL was protected from 137 to 216 minutes.
[ health benefits ] • 13
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Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories. Oats are among the world’s healthiest grains.They are a good source of many vitamins, minerals and unique plant compounds. Oats also contain large amounts of unique soluble fibers called beta-glucans, which provide numerous health benefits. These include lower cholesterol, reduced blood sugar and insulin responses, relieved constipation and improved immune function. In addition to all this, oats are also very filling, and may reduce appetite and help you eat fewer calories. 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 gener ally available in prepackaged 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. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture. 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. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take about 15 minutes to cook while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.
[ health benefits - continued ] • 15
- oat essentials -
raw oats, newly harvested This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won’t see them this way in stores, but we thought you’d like to see what they look like fresh from the fields.
whole oat groats
steel cut oats
A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.
If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.
scottish oatmeal Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.
[ choose your oat ] Detailed information about the different kinds of oats, important nutritional guidelines, and heart-healthy oat recipes.
[ choose your oat ] • 17
- oat essentials -
rolled oats – quick or instant If you roll the oat flakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats. The nutrition stays the same (these are all whole grains) but the texture changes – a plus for some people and a drawback for others. The good thing about having so many choices is that everyone can get exactly the taste they like best!
Not Recommend
oat flour Oat flour is a whole grain flour that can be used in baking, or for thickening soups and stews.
[ choose your oat - continued ] • 19
- oat essentials -
basic kitchen equipment
[ Pans ]
[ Chef's Knife ]
[ Colander ]
[ Cookie Sheets ]
[ Cutting board ]
[ Paring kife ]
[ Cookie Scoop ]
[ Saute Pan ]
[ Rolling Pin ]
[ Pressure cooker ]
[ Mixer ]
[ Pot ]
[ Vegetable peeler ]
[ Metal Spatula ]
[ Mixing Bowls ]
[ Muffin or Cup-cake Pan ]
[ equipment ] • 21
- oat essentials -
cookers
- Slow cooker
- Rice cooker
- Pressure cooker
[ cooker ] • 23
- oat essentials -
wooden equipment
DURABILITY
Wooden cutting boards should generally be made from hard, tight-grained woods. Let's break this down. Most cutting boards are made from trees classified as hardwoods. This classification is a bit confusing as it doesn't depend on hardness, but the type of tree. Hardwoods are angiosperms aka flowering plants with broad leaves. Think maple, oak, and birch. Softwoods are gymnosperms (about 80% of the world's harvested timber) and include pine, firs, or the redwoods. Another distinction is that hardwoods have pores to transport water, while softwoods rely on a different mechanism called medullary rays. This will be important later. Having said all this, in general, hardwoods have a higher density so are harder and more durable than softwoods. This makes them an ideal material for cutting boards as they wont score as easily. Cuts and scratches from knifes cause an uneven cutting surface, allow for bacteria and water to enter the board, and can be unsightly. Manufactures such as Larch Wood, make blocks from softwoods, but solely use end-grain construction to retain durability. End grain puts the wood fibers at the surface of the board, so that knives run against the end of the fibers, instead of across. This design prevents the fibers from splitting. The reason is that oak, while hard, has very large pores. When these pores are cut through they are visible to the naked eye. Large pores cause the same problem as cuts and scratches – they harbor bacteria and can cause water-logging. Woods like hard rock maple, walnut, cherry (all materials used by John Boos), and teak are considered “close grain,” meaning they have small pores for a smoother surface less friendly to bacteria and other harmful substances.
TOXICITY
Wood toxicity is a concern for woodworkers who are exposed to the raw materials and wood dust. Wood toxicity can take the form of irritation, sensitization, and even poisoning. While a typical cutting board user isn't exposed to wood dust, it does raise the question of whether wood is food safe. Oils and resin can leach into foods you are preparing, so it is important to consider in the case of rare or exotic woods not typically used in cutting board construction. Rosewood is a good example. It is a rich, dark brown timber prized for its beauty and hardness. However, some people are sensitive to the oils it leaches. While there are very few woods that are viewed as toxic after being finished, it is important to remember that some individuals are more sensitive than others. Another toxicity concern stems from reclaimed lumber – wood that is retrieved from its original application for a different use. Examples are timbers from fencing, old barns, factories, or warehouses. Wood from these sources is often beautiful and has a distinctive worn look. However, this timber could have been treated with dangerous chemicals or exposed to toxins. Though gorgeous, cutting boards made from reclaimed lumber may not be food safe.
ENVIRONMENTAL
There are many complicated issues surrounding the use of lumber such as questions about habitat destruction, deforestation, sustainability, and human and economic rights. Some of the most durable and beautiful wood for cutting boards, guitars, and furniture are also endangered. The Convention on International Trade of Endangered Species (CITES) was an agreement formed between governments in 1973 that established protection for species including trees. There is also the International Union for the Conservation of Nature (IUCN) which identifies, maintains, and publishes a “red list” of tree species that are in danger. You are probably familiar with their classifications: critically endangered, endangered, and vulnerable. Certain types of mahogany, walnut, ebony, and teak can be found on these lists.
Wooden Equipment • 25
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basic ingredients in kitchen [ Milk ] [ Butter ] [ Heavy cream ]
[ Pasta ]
[ Eggs ] [ Parmesan ]
[ Couscous ] [ Rice ] [ Bacon ] [ All-purpose flour [ ] Parsley ] [ White sugar ] [ Celery ] [ Brown sugar ] [ Carrots ] [ Lemons ] [ Limes ] [ Powdered sugar ] [ Orange juice ] [ Baking powder ] [ Garlic ] [ Active dry yeast ] [ Chicken stock ] [ Beef stock ] [ Shallots ] [ Potatoes — Idaho ] [ Onions — yellow ] [ Onions — red ] [ Tomatoes ]
get ready You would like to start cooking a wider variety of meals but you’re not sure what some basic ingredients for the Beginner Cook are to have handy in the kitchen? It’s always frustrating to look at new recipes and find that we don’t have any of the ingredients! So if you’re fed up of bland chicken, veggies and potatoes, check this list of the basic ingredients we should always have in our kitchen.
basic dry spices Turmeric Whole nutmeg Bay leaves Cayenne pepper Thyme Cinnamon
Coarse salt Red chili flakes Black peppercorns Fennel seeds Paprika Oregano
[ ingredient / spice ] • 27
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[ toppings ] A hearty and healthy oatmeal breakfast can start your day off on a healthy high note. It's quick, fueling, and supports healthy weight loss. Skip the instant packages full of added sugar, and top off your omemade hot breakfast with a creative mix of ingredients that satisfy. ⁋ ⁋ ⁋ ⁋
You’ve probably tried a whole bunch of fruity toppings already, but basically anything fresh will do. Get creative, with options like pear, nectarine, mango, pineapple and more,
There’s no question about it: Oatmeal is a nutritional powerhouse. “Oats not only provide filling fiber, but are also rich in b-vitamins and minerals to aid in boosting your metabolism and providing stable energy throughout your day,” says Ali Miller, RD, LD, CDE, owner of Naturally Nourished, a functional medicine practice in Houston, TX. And though it shines when eaten solo, oatmeal is even better when nutrient-rich extras are piled on top. “Oatmeal is versatile,” says Kath Younger, RD, of Charlottesville. “Not only can you use it as a base for a grain bowl like you would with quinoa, you can also eat it hot or cold and with as many different kinds of ingredients mixed in as you like,” she adds. To get the most out of your bowl, Miller recommends opting for steel-cut oats, the variety that’s highest in soluble fiber and beta glucans ( linked to lower cholesterol ). Cook up a big batch, thensimply portion out threefourths of a cup of cooked oats each day, adding whichever toppings suit your fancy.
[ Chapter Ⅰ ] • 31
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[ top¡ping ] noun a layer of food poured or spread over a base of a different type of food to add flavor.
Oatmeal is one of the most versatile, universally liked, and frugal breakfast staples that any home should have! There are so many people in this world who eat their oatmeal with brown sugar and raisins on top, then carry on about their lives, and that’s fine. The fact that they’re eating oatmeal is a good thing, but how sad for them. What a missed opportunity! Oatmeal can, and should, be treated as a canvas for all sorts of inventive toppings, both savory and sweet.
TOPPINGS MAKE IT DIFFERENT Great oatmeal starts with plain rolled oats, or steel-cut oats, cooked in a little water or milk, and topped with wholesome ingredients. It’s a feel-good start to the day, and if you make it a habit, it can do your health some favors.
[ Chapter Ⅰ ] • 33
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oatmeal and raspberries Get your day started right with healthy oatmeal and the fresh taste of raspberries. For a double burst of berry flavor, hide a teaspoon of raspberry jam in each serving.
1 1 1 Ÿ ½ 1
ingredients
raspberries
cup old fashioned oats cup water cup milk teaspoon salt cup fresh raspberries tablespoon brown sugar maple syrup } raspberry jam }
One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat. Research on organic raspberries has now shown organic raspberries to be significantly higher in total antioxidant capacity than non-organic raspberries. Raspberries in the study were grown on farms in Maryland had been certified as organic by the U.S. Department of Agriculture. A series of tests involving free radical scavenging all provided the same results: organic raspberries outperformed their non-organic counterparts in terms of their antioxidant activity. This greater antioxidant capacity was associated with the greater levels of total phenols and total anthocyanins found in organic versus non-organic raspberries. While there are good reasons to purchase organic versus non-organic foods of all kinds, this study makes it clear that these reasons specifically hold true for raspberries in a profound way.
preparation Combine water, milk and salt in a medium sauce pan over high heat. When liquid boils, add the oats and reduce heat to low. Cook - stirring occasionally - until you get desired consistency... about 6 minutes for Old Fashioned oats. Stir in the brown sugar. Fold in the raspberries. If desired, hide a teaspoon of raspberry jam in the middle of each serving (kids love it) and drizzle with maple syrup.
[ Chapter Ⅰ ] • 35
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You can make this oatmeal, which will take on a purple hue once the blueberries begin to burst, on top of the stove or in the microwave. It only takes about 10 minutes on top of the stove (five minutes in the microwave).
oatmeal and bluberries preparation Bring the water to a boil in a medium-size saucepan. Add the salt, cinnamon, honey and oatmeal. Reduce the heat, and simmer uncovered for five minutes or until most of the water has been absorbed. Add the blueberries, orange zest and milk (or alternate beverage). Bring to a simmer, and simmer five more minutes or until the oatmeal is thick and creamy and the blueberries have begun to pop. Cover and let stand for five minutes, {then serve.}
ingredients 1⅓ ⅛ ¼ 2 ⅔ ⅓ ½ ½
cups water teaspoon salt (optional) teaspoon cinnamon teaspoons mild honey cup rolled oats or oatmeal cup blueberries teaspoon finely chopped or grated orange zest cup low-fat milk, soy milk, almond beverage or rice beverage
[tips] To make in a microwave: Place the oatmeal, water, salt, honey, cinnamon and nutmeg in a large Pyrex bowl — at least 1 1/2 quarts. Cover the bowl with a plate. Microwave at 100 percent power for three minutes. Let sit one minute, then carefully remove the plate. Stir in the blueberries, orange zest and milk. Cover with the plate, and microwave for two minutes more. Let sit for one minute so the oatmeal will absorb the milk. Advance preparation: If you want to save a few minutes in the morning, you could combine all the ingredients except the milk, blueberries and orange zest the night before. The oats will absorb all of the liquid. Add the milk, bring to a simmer and proceed with the recipe.
[ Chapter Ⅰ ] • 39
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banana nut overnight oats Prep your breakfast in 5 minutes or less with these Banana Nut Overnight Oats. Pop them in the fridge overnight for an easy, healthy and nutritious breakfast waiting for you in the morning.
preparation To an airtight container or mason jar add your mashed banana, rolled oats, chia seeds and toasted walnuts. Top with almond milk, maple syrup + added sweetener (if using) and stir. Close top and give it a good shake to ensure everything is well-mixed. Place in the refrigerator overnight or for at least 6 hours. In the morning add additional almond milk to thin out (if desired) and top with additional sliced banana and chopped walnuts. I highly recommend toasting your walnuts for added flavor. I toast mine in the oven at 350 for around 8 minutes *whether or not you add this will depend on your tastebuds and how ripe your banana is.
ingredients 1 cup rolled oats 1 large, ripe banana, mashed 2 tsp chia seeds Ÿ cup chopped walnuts, toasted 1 cup unsweetened almond milk   add more for adding in morning } added maple syrup or }   honey for extra sweetness }
[ Chapter Ⅰ ] • 41
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[ pastry ] Eating healthy doesn’t mean you have to skip dessert. You can have sweet treats if you look for the right ingredients and watch your portion sizes. From scones and muffins to cookies and crumbles, we’ve got all your classic favorites, but these recipes call for a fiber- and protein-packed whole grain—oats. The USDA recommends adults get at least three servings of whole grains per day, so enjoy these recipes—they’re delicious and you’re getting a dash of healthy goodness in each bite. ¶ ¶ ¶ ¶
[ nu¡tri¡tion ] noun the process of providing or obtaining the food necessary for health and growth.
It’s time to soak your oats and reap the benefits of this health trend that is here to stay. In the battle of sugary cereal versus oatmeal, as kids, most of us would go against the grain and succumb to the sweet taste of Frosted Flakes. However, as we get older, our health forces us to end our love affair with everything sugar and realize oatmeal is more than just a healthy breakfast food. The power food is rich in vitamins, minerals, and lipids, which possess endless benefits for our health. According to a Decision Analyst survey, in the U.S., Americans consider oatmeal to be the fourth healthiest food from a list of 70 foods and beverages. Despite this, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Clinic in Fort Collins, Colo., has observed oats are still not popular in the American diet. “Oatmeal is a pretty underutilized food and has, unfortunately, become less and less popular in the American diet, yet it maintains a very cheap price tag loaded with benefits,” he told Medical Daily in an email. This quick and healthy breakfast food staple is a whole grain powerhouse that packs plenty of nutritional value for our health. Whether it's plain rolled oats or steel-cut oats, adding oatmeal to your diet will make you feel and look good. It’s time to soak your oats and reap the benefits of this health trend that is here to stay. BOOSTS ENERGY Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found consuming a low glycemic meal, like oatmeal, three hours prior to a run gives you better endurance than a high glycemic meal. Foods like oatmeal tend to cause a slow rise in glycemic levels, which is ideal for increasing fat-burning during exercise. “The complex, slow digesting, carbohydrates will give your muscles the energy it needs to have a better workout,” Brennecke said. He suggests complex carbohydrates be accompanied with some protein. This will give the muscles the tools necessary to rebuild while also giving your muscles a head start on post-workout muscle recovery. PROTECTS SKIN This power food has been used as a soothing agent to relieve itch and irritation while also providing an array of benefits for the skin. Oatmeal is able to normalize the skin’s pH, which can relieve itchy and uncomfortable skin, according to the American Academy of Dermatology. This is why oatmeal baths are recommended for itchy skin relief because they are able to soften and moisturize the skin, helping to protect it from potential irritants. A 2007 study published in the Journal of Drugs in Dermatology discussed the high concentration in starches and beta-glucan in colloidal oatmeal is responsible for the protective and water-holding functions of oats. Moreover, the presence of different types of phenols confers antioxidant and anti-inflammatory activity. Nutrients in oatmeal like copper, zinc, selenium, thiamin, and niacin contribute to support skin health.
[ Chapter Ⅱ ] • 45
SUPPORTS WEIGHT LOSS Oatmeal is an appetite suppressor that can be an integral part to any weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. Rene Ficek, a registered dietitian and lead nutrition Expert at Seattle Sutton’s Healthy Eating told Medical Daily in an email: “Oatmeal is rich in soluble fiber, which can help anyone feel fuller for longer, as it takes a long time to digest.” This keeps hunger at bay, which can help you stay slim. PREVENTS DIABETES Oatmeal’s low glycemic index is beneficial when it comes to reducing the risk of diabetes. This helps the stomach empty its contents slowly, which affects blood sugar levels and has a positive effect on our insulin sensitivity. A 2006 study published in The American Journal of Clinical Nutrition found a diet that produces a low glycemic response is associated with less insulin resistance and a lower prevalence of type 2 diabetes than a diet that produces a high glycemic response. “Diabetes affects just about every organ in the body and needs to be controlled,” Brennecke said. BOOSTS HEART HEALTH Foods rich in whole oat sources of soluble fiber have been linked to good heart health. Oatmeal contains both calcium and potassium, which according to Brennecke, are known to reduce blood pressure numbers. “Eating oatmeal on a daily basis can reduce your blood pressure several points,” he said. A 1999 study published in The American Journal of Clinical Nutrition found whole grain consumption was associated with a reduced risk of coronary heart disease due to its soluble fiber. The 10-year groundbreaking study was able to track the value of oat-based products and showed there was a link between their consumption and a healthier lifestyle. REDUCES COLON CANCER A high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the passage of food and waste. Brennecke explained how “soluble fiber dissolves in water, which delays the emptying of your stomach, keeping you full for longer periods of time.” Meanwhile, insoluble fiber has a laxative effect and adds bulk to the stool, which prevents constipation. This fiber attracts water and passes through the digestive tract easily, speeding the passage of food and waste. This is what promotes good colon health. A 2011 study published in the BMJ found total fiber intake, as well as fiber from whole grains and from cereals, was strongly associated with a reduction in colon cancer. Although the link between fiber intake and risk reduction was small, with a 10 percent risk reduction seen in colon cancer for each 10 grams of fiber eaten a day, the more fiber people ate, the more risk reduction was found.
- oat essentials -
cherry-oat scones preparation: 1
2
Preheat oven to 375°F. Place first 8 ingredients (through baking powder) in bowl of food processor. Pulse to combine. Add fruit and butter. Pulse again 15-20 times to form a sandy texture. Stir in buttermilk; pulse just enough to combine. Drop 8 spoonfuls (about 1/2 cup each) onto parchment-lined baking sheet. Dab cold water over surface of each scone to smooth. Sprinkle with about 1/2 tsp sugar, if desired. Bake until scones are golden and sugar has melted (about 30 minutes). Optional: Serve with fat-free Greek yogurt and sugar-free jam.
ingredients: ½ 1 1 ¼ ¼ ½ ¼ 1
cup quick-cooking oats cup whole-wheat flour cup all-purpose white flour cup dark brown sugar teaspoon salt teaspoon ground ginger teaspoon ground nutmeg tablespoon baking powder
¾ cup unsweetened, dried tart cherries 4 tablespoons cold, unsalted butter, cut into small pieces 1 cup buttermilk 2 tablespoons sugar, for sprinkling, optional } Fat-free Greek yogurt and sugar-free jam, for serving, optional }
[tips] The oats in these scones gives them extra fiber as well as a pleasantly flaky, crumbly texture. For best results, look for old-fashioned rolled oats, which have a sturdy texture and more fiber than more processed instant oats. Bake a batch of these hearty scones on the weekend and keep them in the freezer to rewarm on busy weekday mornings.
We ramp up the goodness this tasty breakfast classic, Cherry-Oat Scones, with fruit, grains, and low-fat buttermilk.
[ Chapter Ⅵ ] • 47
- oat essentials -
The hush of early morning, bird song and tree whispers, books and tea.
strawberry oatmeal vegan cookies
(for 10/12 big cookies)
preparation Bring the water to a boil in a medium-size saucepan. Add the salt, cinnamon, honey and oatmeal. Reduce the heat, and simmer uncovered for five minutes or until most of the water has been absorbed. Add the blueberries, orange zest and milk (or alternate beverage). Bring to a simmer, and simmer five more minutes or until the oatmeal is thick and creamy and the blueberries have begun to pop. Cover and let stand for five minutes, {then serve.}
INGREDIENTS 1 tbsp chia seeds + 50 ml of water 150 g rolled oats 2 tbsp to garnish the cookies 100 g wheat bran 100 g spelt flour 100 g Muscovado sugar 200 g strawberries ½ tsp baking powder 4 tbsp coconut oil (or sunflower oil) 1 pinch of salt 1 tbsp of honey 1 organic un-waxed lemon to peel [tips] To make in a microwave: Place the oatmeal, water, salt, honey, cinnamon and nutmeg in a large Pyrex bowl — at least 1 1/2 quarts. Cover the bowl with a plate. Microwave at 100 percent power for three minutes. Let sit one minute, then carefully remove the plate. Stir in the blueberries, orange zest and milk. Cover with the plate, and microwave for two minutes more. Let sit for one minute so the oatmeal will absorb the milk. Advance preparation: If you want to save a few minutes in the morning, you could combine all the ingredients except the milk, blueberries and orange zest the night before. The oats will absorb all of the liquid. Add the milk, bring to a simmer and proceed with the recipe.
[ Chapter Ⅱ ] • 49
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[ chocolate chips oat muffin ]
This hearty breakfast muffin recipes packs chocolate chips and pecans into an oatmeal muffin for extra deliciousness.
preparation Combine oats and milk and allow to stand for 15 minutes. Preheat oven to 400 degrees F (205 degrees C). Grease each cup of one 12-cup muffin tin.Stir egg, oil, 1/2 cup of the brown sugar, chocolate chips and 1/2 cup of the pecans into the oat and milk mixture. Combine flour, baking powder and salt. Add oat mixture to flour mixture, stirring until just moist. Fill each cup of one 12-cup muffin tin 2/3 full. Sprinkle tops with the remaining brown sugar and pecans. Bake at 400 degrees F (205 degrees C) for 20 to 25 minutes. {then serve.}
ingredients 1¼ 1¼ 1 ½ ¾ ¾ 1 1¼ 4 1
cups oats cups milk egg cup vegetable oil cup packed brown sugar cup semisweet chocolate chips cup chopped pecans cups all-purpose flour teaspoons baking powder teaspoon salt [tips] Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
[ Chapter Ⅰ ] • 53
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[savory] You may be accustomed to spooning up a hearty dish of sweet oats, topped with raisins, brown sugar, maple syrup or fruit. But oats’ neutral taste makes a prime canvas for more inventive flavor pairings. ⁋ ⁋ ⁋ ⁋
Hearty oats are a perfect start to the day. This recipe twists tradition with a sweet and tangy balsamic-honey reduction in lieu of the oft-favored brown sugar. If you find yourself with extra Balsamic Fig Reduction, save and drizzle over grilled lamb chops or your favorite vanilla bean ice cream!
steel cut oats with balsamic fig reduction preparation Whisk oats into 4 cups of rapidly boiling water; add salt and reduce heat to simmer. Cook 30 minutes, stirring occassionally. Meanwhile, in a small pot over medium-low heat, combine balsamic vinegar, honey and figs. Reduce until liquid has reached about 1 cup (⅔ the original volume). Remove from heat and let cool. Drizzle over finished oatmeal. {then serve.}
ingredients 1 cup McCann's Steel Cut Oats 4 cups water ½ teaspoon kosher or sea salt 3 cups balsamic vinegar ⅓ cup quartered dried figs ¼ cup honey
[ techniques used in this recipe ] Simmer: to maintain the temperature of a liquid just below boiling. Reduce: to decrease the volume of a liquid by simmering or boiling; used to provide a thicker consistency and/or concentrated flavors.
[ Chapter Ⅲ ] • 57
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Hearty oats are a perfect start to the day. This recipe twists tradition with a sweet and tangy balsamic-honey reduction in lieu of the oft-favored brown sugar. If you find yourself with extra Balsamic Fig Reduction, save and drizzle over grilled lamb chops or your favorite vanilla bean ice cream!
oatmeal with sauteed mushroom/onion & thyme preparation Bring water to a boil in a pot. Pour in oatmeal, reduce heat to a simmer, and cover. Cook for 25 to 30 minutes, until oats have reached desired tenderness. Meanwhile pour oil into a saucepan over medium heat and bring to a simmer. Add onion and garlic and saute for 3 to 5 minutes. Add mushrooms and thyme sprigs and saute until mushrooms turn golden brown, about 5 to 7 minutes. (If liquid dries too soon, add 1 teaspoon oil at a time.) Remove thyme sprigs. When oatmeal finishes cooking, remove from heat and fold in gouda. Scoop into pan with vegetables and mix thoroughly. Transfer to serving bowls and add olive oil, salt, and pepper to taste. Garnish with fresh thyme leaves. {then serve.}
INGREDIENTS 1 Cup Steel-Cut Oatmeal ( sub: Rolled Old Fashioned Oats ) 2 Cups Water ( if subbing Old Fashioned Oats – 1 Cup Water) ½ Cup Smoked Gouda (finely grated) 6-8oz Crimini Mushrooms 3-5 Whole Sprigs Fresh Thyme + 2-3 Sprigs of Fresh Thyme Leaves (garnish) 2 Cloves Garlic (minced) ½ Medium Onion (finely sliced – 1/8″-1/4″) Flaky Sea Salt / Cracked Black Pepper to Taste 2 Tablespoons Olive Oil + Additional to Taste
[ Chapter Ⅲ ] • 59
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vegetable oats upma preparation: 1
Heat 1 tbsp of oil in a large, deep skillet. Splutter mustard seeds, and roast urad dal, chana dal and curry leaves. I usually remove the seasoning from the pan in this stage and add towards the end. This way the dals stay crunchy. You may leave it in the pan and proceed further. 2 In the same skillet, heat remaining oil, sauté onion, green chillies and ginger. When onion turns soft, add all the vegetables and sauté briefly. Add water to the vegetables and bring to a boil. Add sambar powder (or the combination of spice powders), salt and oats, and mix thoroughly. Cover and cook over a medium flame for 15 minutes. When done, oats should be soft, but chewy. If oats is not cooked through, sprinkle some more water, mix, cover and cook for additional 5 minutes. Add seasoning at the end (if reserved as mentioned previously) and serve hot with a dollop of yogurt.
ingredients: 1 cup steel cut or rolled oats 3 cups mixed vegetables ( carrot, green beans, potato, peas, etc. Cubed 1 Onion, small, chopped (optional) 2 Green chillies, slit lengthwise 1 tbsp Ginger, chopped 1 tbsp Sambar powder or combination of red chilli powder, coriander powder and turmeric powder 1 tbsp Oil Salt 2 cups of water for steel cut oats or 1½ cups for rolled oats 1 tsp Mustard seeds 1 tbsp Chana dal 1 tbsp Urad dal 1 Curry leaf
In India, upma is synonymous to quick meal. With oats and tons of vegetables, this one pot meal is not only easy, but healthy and delicious. With little seasoning, this dish gets its flavor from vegetables only. I have always used steel cut oats for this upma. Although rolled oats can be used, please avoid using instant oats. The chewy texture of steel cut oats makes all the difference.
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a
h
70 Apple Cinnamon 83 Apple Pie
70 Hot Chocolate 92 Hominy Porridge 90 Honey-Nut
b 26 32 74 20 46 98
Balsamic Fig Banana & Nuts Baked Blueberry Coconut Bircher Muesli Blueberries Breakfast Cake
50 Irish Oatmeal Risotto 83 Irish Oatmeal With Seasonal Berries
k 57 Key Lime Pie 38 Key Lime cookie
c 66 80 24 78 56 98 92
i
Chocolate Pudding Chocolate Pudding Cherry Scones Chocolate Muffins Cookie Dough Creamy Oats Creamy Maple
d
l 46 Low-Fat Apple Cinnamonl Cake 84 Low-Carb Mock
m
52 Double Chocolate 74 Deluxe Crockpot 78 Dale's Apple Cinnamon
78 Meyer Lemon Blueberry 74 Mushroms & Thyme 64 Multi-Grain Hot Cereal Maple Walnut
e
o
94 Essential Travel 32 Easy Fruity Porridge 86 Eggy Oats
28 36 82 74
Olivia's Sweet Wheat Orange Cranberry Oatmeal Doggie Biscuits Oat Smoothie
f 32 Forelle Pear & Cranberry 86 Fried Patties
g 88 Gingerbread 54 Goldilocks
p 22 46 92 90 26 52
Pepper Nut Topping Peaches & Cream Protein Peanut Banana Peanut Butter Pumpkin Breakfast Peach Cobbler
r
v
22 Raw Oatmeal 26 Raspberries
56 Vegan Spicy Pumpkin 54 Vegetable Upma
s
w
62 58 32 90 68 42
Saffron Pear Strawberry Cookies Strawberry Banana Breakfast Bake Sweet Scottish Savory Miso Six Grain Crockpot Breakfast
74
Weetbix And Fruit
t 96 Tropical Sunrise Oatmeal 26 The College Student's Oatmeal
[ index ] • 63
- oat essentials -
Student: Jenny Zhang Course: GR 330: Typography 3: Complex Hierarchy Instructor: Ariel Grey Title: Oat Essentials Vendor: California Office Service
typeface The text is set in Baskerville designed by John Baskerville. The headings are set in Trajan, designed by Carol Twombly
software Adobe Creative Cloud, InDesign, Illustrator, Photoshop
equipment Macbook Pro ( Retina, 15-inch, Late 2013) Epson Sure Color Pro 600
paper Redriver 50lb. Premium Matte Double-sided 11x17
binding California Office, San Francisco, California Date: Dec, 8th, 2016
publisher Meredith Publisher
photo credits pinterest.com, wikipedia.com
about the project This is a student project only. No part of this book or any other part of the project was produced for commercial use.
ISBN 978-0-9802055-1-0
[ colophon ] • 65
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