Healthy Oats Recipes and Cooking Tips

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Overnight Oatmeal

Here is an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evenin g and wake up to a bowl of hot, nourishing oatmeal. The slow cooker eliminates the need for constant stirring and ensures an exceptionally creamy consistency. It is important to use steel-cut oats; old-fashioned oats become too soft during slow-cooking.

Recipe:

8 servings, 1 cup each

Active Time: 5 minutes

Total Time: 7 to 8 hours (slow-cooker time) - 1 hour 35 minutes (stovetop time)

Ingredients

• 8 cups water
• 2 cups steel-cut oats, (see Ingredient note)
• 1/3 cup dried cranberries
• 1/3 cup dried apricots, chopped
• 1/4 teaspoon salt, or to taste

Preparation

1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours. Stovetop Variati on Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1 1/2 hours, checking the water level in the bottom of the double boiler from time to time.

Tips & Notes

• Ingredient Note: Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.

Nutrition

Per serving : 193 Calories; 3 g Fat; 1 g Mono; 34 g Carbohydrates; 6 g Protein; 9 g Fiber; 77 mg Sodium; 195 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1/2 fruit

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Multi-Grain Waffles

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

8 servings, 2 waffles each

Active Time: 30 minutes

Total Time: 45 minutes

Ingredients

• 2 cups buttermilk
• 1/2 cup old-fashioned rolled oats
• 2/3 cup whole-wheat flour
• 2/3 cup all-purpose flour
• 1/4 cup toasted wheat germ, or cornmeal
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon ground cinnamon
• 2 large eggs, lightly beaten
• 1/4 cup packed brown sugar
• 1 tablespoon canola oil
• 2 teaspoons vanilla extract

Preparation

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tips & Notes

• Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition

Per serving : 188 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 55 mg Cholesterol; 30 g Carbohydrates; 8 g Protein; 3 g Fiber; 328 mg Sodium; 227 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

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