nourished noshing: OATS
Last week Jessie asked me if I would write a post about breakfast. I gladly jumped on the request, as breakfast is hands down my most favorite meal of the day. I spent the week trying to decide what exactly I wanted to tell you about it and what foods I wanted to include, all the while convincing you the importance of it and why I’m a HUGE advocate of it.
Turns out I have A LOT to say about breakfast. So, instead of bogging you down with a long, wordy post around a subject you may or may not feel quite as passionate about as I do I decided I’d instead write 2 shorter ones, with an entire post dedicated to arguably my favorite breakfast food (and maybe a top 5 favorite food overall) Oats.
Thanks to their nutrition stats, ease of use, and versatility, I think oats are one of the most perfect foods – A day without oats in some form is a rare day for me.
- A minimally processed whole grain, 1 ½ cup serving has just 150 calories, 3g fat, 27 g carb (4 g fiber), 5g protein.
- High fiber. Oats contain soluble and insoluble fiber. The soluble fiber found in oats has been proven to lower blood cholesterol and reduce hypertension when a single serving is eaten daily. Fiber also helps keep our gut happy and our weight in check.
- Blood sugar. Oats are digested slower over a longer period of time in our body. That means our blood sugar slowly rises through the meal and delays in its decline post-meal. This avoids dramatic changes in blood sugar levels, which contribute to many complications of diabetes.
There are many different types of oats classified by how they are processed: (from least to most) oat groats, steel cut, stone ground, old-fashioned, quick cooking and instant. While the less refined have a bit less fiber overall the nutrition in instant oatmeal is not much different than oat groats. Just watch out for the packets that can be loaded with added sugars.
- The obvious – oatmeal: for fall, swirl in some pumpkin puree, dash cinnamon, chopped apple, almond butter and top with some granola for added crunch.
- Museli: Soaked oats, nuts and dried fruit in yogurt or milk.
- In your smoothie. Put ¼ – ½ cup into your favorite smoothie to add fiber, delicious texture and taste. (highly recommended!)
- Homemade veggie burgers. (Huge fan of these and these)
in the kitchen
Lighter Pumpkin Pie with Oatmeal Crust
cup all-purpose flour
1/2 cup rolled oats
1/2 teaspoon salt
1/4 cup shortening
4 – 5 tablespoons cold water
*this crust came together in no time and was extremely easy crust to work with!*
15 oz canned pumpkin
2 tbsp butter, softened
1/2 cup light brown sugar, packed
1/2 cup fat free milk
1 large egg
2 large egg whites
2 tsp pumpkin pie spice
1 tsp vanilla extract
Preheat oven to 450 degrees. In a food processor, combine flour, oats, and salt. Pulse in shortening until pieces are pea-size. Gradually add water by tablespoon full until dough forms into a ball. On lightly floured surface, flatten dough. Roll from center to edge into a 12-inch circle. Place crust in 9in pie plate and bake 8 minutes with foil lining edges. Remove foil and let cool on wire rack while you prepare your filling.
First, reduce the oven to 350 degrees. Add all ingredients for filling into a large bowl. Beat on medium speed until mixture is smooth. Pour filling into pie crust. Return foil to edges and bake 25minutes. Remove foil and bake an additional 25 minutes or until knife inserted near center comes out clean.
Let cool. Top with Tru Whip and enjoy!