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See Oatmeal
in a New Light
BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH |
St. Patrick’s
Day fare is usually so predictable. Putting aside the foods that
are artificially tinged with green food coloring, most of us
dine on traditional Irish staples like corned beef and cabbage
or Irish soda bread. Stepping a bit outside the box, one could
prepare colcannon – potatoes mashed with boiled kale and
leeks – or black pudding, a dish made with blood sausage.
This year, I’ve settled on a less predictable offering:
oatmeal.
Thanks to the
multiple health benefits it offers, oatmeal is a dish that can,
and should, be enjoyed all year round. In fact, whole-grain oats
are a top source of soluble fiber, which has been shown to lower
blood cholesterol. Experts also link foods containing dietary
fiber to lower risk of colorectal cancer.
While few people
would point to oatmeal as a pleasurable indulgence, I have always
thought of it as a special treat. When I was a child, my mother
bought top-quality, imported Irish oatmeal and prepared it in
an open pot on the stovetop. It had a nutty flavor and was thick
enough to hold up a spoon. I have always preferred this to the
milky, soupy dish that most people prepare.
Then, just
when I thought I’d found the holy grail of oatmeal, I went
to Scotland. The Scots do wonders with their oatmeal, serving
it all day long. In addition to enjoying it at breakfast, you
can find it in vegetable soup, a handful of steel-cut oats added
in place of rice. Oatmeal is also served for dessert. The most
decadent preparation I saw featured oats soaked in Scotch whiskey,
then layered with whipped cream and fresh berries. Clearly a
treat reserved for special occasions.
Although basic
steel-cut oats are used most often, you can experiment with different
varieties when making oatmeal. Pinhead oats, for example, are
steel-cut whole grains that are chopped into fine pieces, allowing
them to cook faster. Some natural food stores in the U.S. carry
them sealed in a can.
This week’s
recipe was inspired by a creamy oatmeal brûlée with
a crackling crust. It features dried fruits and nuts that are
baked into thick and hearty oats. Serve some for breakfast, then
reheat the rest in the microwave for dessert, topped with a small
scoop of reduced-fat yogurt or vanilla ice cream.
Baked
Oatmeal
- Makes 4 Servings.
- 1 3/4 cups
low fat (1 %) milk
- 2 tsp. unsalted
butter
- 1/8 tsp. salt
- 1 cup old-fashioned
rolled oats
- 1/4 cup dried
apricots
- 1/4 cup raisins
- 3 Tbsp. lightly
packed brown sugar, divided
- 1/2 Golden
Delicious apple, peeled and cored
- 3 Tbsp. chopped
walnuts
Preheat the
oven to 350 degrees.
In 2-quart
microwaveable, oven proof casserole, heat milk and butter until
milk steams, about 1-2 minutes. Mix in salt and oats and set
aside.
Chop apricots.
Mix apricots, raisins and 1 Tbsp. of the sugar into oats. Shred
apple into oats and mix to combine.
Bake oats,
uncovered, for 15 minutes. Stir, then top with remaining sugar
and the nuts. Bake 15 minutes longer, or until the oats are chewy.
Divide the oatmeal among four bowls. Serve immediately.
Per serving:
280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate,
9 g protein, 4 g dietary fiber, 280 mg sodium.
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