Healthy Life: Oats are not a boring option

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Lauren holds a creature from the Little Rock Zoo.

Did you know more oatmeal is sold in the month of January than any other month of the year? For this reason, the month of January has been deemed National Oatmeal Month. Oatmeal can serve as a low-cost, healthy and satisfying option for breakfast or any meal of the day. It is quick and easy to prepare. Most importantly, this traditional breakfast option is packed with vitamins, minerals, protein and fiber.

Oats come in a variety of forms and should be chosen to meet your preferred taste and texture. Here are the most commonly seen oat varieties:

Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing. (These require a longer cooking time, about 50 minutes.)

Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them. (Cooks in about 30 minutes.)

Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled. (Cooks in about 15 minutes.)

Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling. (Cooks in about eight to 10 minutes.)

Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product. (Cooks in about one and a half minutes.) To make your own healthier version of instant oatmeal, simply grind quick-cook oats in a blender and control added sugar.

Beyond being good basic nutrition, oats have been shown to help those with various health conditions. The fiber content is beneficial in reducing risk of heart disease by assisting in lowering cholesterol. In addition, special antioxidant compounds (avenanthramides) have proven beneficial in the fight against heart disease. The beta-glucan found in oats serves as an immune system enhancer. Another beta-glucan contribution is the ability to help stabilize blood sugar, making oats a good choice for diabetics and those prone to hypoglycemia. Some research has indicated oats may be a good food choice for asthmatic children. Finally, oats serve as a gluten-free grain option, making oats a digestible option for those with Celiac disease, suffering IBS and some other intestinal disorders.

Whether choosing oats as a breakfast option or using for another meal for the day, the health-boosting benefit is well documented. As a cereal, fruit may be added to increase flavor. Oats may also be substituted in place of partial flour in pancakes or baked goods. Are the mornings rushed? Then place your milk or water and oats in a closed container in the refrigerator overnight. In the morning, a quick heat in the microwave makes a great warm meal to start a cold winter's day!

Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.

Coconut Chai-Spiced Oatmeal

Serves 1

Ingredients:

1 cup water

cup old-fashioned rolled oats

3 tablespoons unsweetened coconut milk beverage

2 tablespoons unsweetened coconut shreds

2 teaspoons brown sugar

teaspoon ground cinnamon

1/8 teaspoon ground ginger

Pinch of ground cardamom

Pinch of ground pepper

Directions: Bring water and salt to a boil in a small saucepan. Stir in oats and reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about five minutes. Remove from heat, cover and let stand two to three minutes. Top with coconut beverage, coconut chips, brown sugar, cinnamon, ginger, cardamom and pepper.