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Oats are more versatile than you think

By Hailin Zhang

It all started with oat milk.

The dairy alternative first made its way into the coffee industry before finding immense success at grocery stores, quickly replacing soy milk as the second most popular plant-based milk. Shortly after, numerous oat-based recipes started circulating on social media.

The global oats market size was 5.18 billion in 2019 and is projected to reach 6.9 billion by 2027, according to a report from Fortune Business Insights.

“Followed by Europe, North America is anticipated to hold the second-largest market share throughout the forecast period,” the report says. Oats are traditionally consumed as porridge or oatmeal, which has influenced key players in the market to integrate new flavors and ingredients; this, in turn, has fueled the market growth.

They’re versatile and convenient to cook, which is why she’s a fan of oats, said Keesilla Chan, an English major at the University of Texas at Austin.

Chan grew up eating congee, a staple breakfast food in her culture. Oats, specifically oatmeal, remind her of the Chinese dish and make her nostalgic.

“My mom would make congee and I’d ask, ‘Is this oatmeal?’ and she’d say, ‘No, it’s congee,’ so I distinctly remember getting those two mixed up,” Chan said. “Well, now I know the difference.”

Oats, a type of whole grain, have a mild, nutty flavor, which lends to their versatility, licensed dietitian Lindsay Wilson said. They’re naturally gluten-free, too.

“They have multiple different nutritional benefits,” Wilson said. “Oats actually contain different B vitamins as well as vitamin E. They’re very mineral rich, as well; they have a significant amount of iron and supply a good amount of calcium and phosphorus.”

One of their most notable properties is the fiber content, which plays a role in reducing cholesterol and the risk of diabetes — and even some forms of gastrointestinal cancer, Wilson said.

“When it comes to things like weight loss, that kind of ties somewhat into their cholesterol and blood glucose reducing capabilities,” Wilson said. “It probably has a little more to do as well with them being a lower glycemic index food. They’re not going to be as heavy on insulin, and high insulin levels do tend to promote fat retention.”

There are three varieties: quick or instant oats, old fashioned or rolled oats and steel cut oats.

“Basically, the different variations are really just determined by what level of processing the actual oat kernel undergoes before it reaches the consumer, resulting in different textures and cooking times,” Wilson said.

Instant oats are pre-cooked and dried before being rolled and pressed, so they’re thinner than rolled oats, Wilson said. This is why they cook quickly.

“They retain a little less of their texture and tend to cook up a little mushier,” Wilson said. “They’re a perfect option for somebody who’s looking for something fast or easy.”

Rolled oats are steamed and run through rollers to flatten.

“These are typically what you get most often whenever you buy oats in bulk from the bins at the grocery store,” Wilson said. “This is probably the best version, I would say, for oatmeal cookies.”

Steel cut oats, on the other hand, are made by slicing the whole oat groat.

“Placing small cuts into it with a sharp blade will allow a little bit of water to get into the oat kernel and hydrate it,” Wilson said.

This allows it to soften when cooking, but because they’re tiny cuts, steel cut oats take the longest to cook, Wilson said. Since they don’t get as soft as instant or rolled oats, they can’t be used quite as interchangeably.

“They definitely have a thicker, stickier consistency,” Wilson said.

Thus, oats are so popular because they have a long shelf life, come in different varieties, can be used in many types of recipes and are friendly on the budget, Wilson said.

She recommends storing oats in the pantry or somewhere dark, dry and cool.

It’s fascinating how many ways one can consume oats, but they’re truly adaptable and able to be enjoyed in both sweet and savory meals. What started as a grain generally given to horses, according to Samuel Johnson’s “A Dictionary of the English Language,” has become the star of the show in many restaurants and homes.

Baked Oats

Baked oats are a quick breakfast option that can be easily customized to anyone’s satisfaction; they’re often likened to the texture of cake or muffins. The preparation process is similar to that of pancakes: creating an airy and smooth batter. Blend some oats, a banana, sweetener, an egg, baking powder, a pinch of salt and anything else (spices, protein powder, etc.), pour into an oven-safe bowl, add fruits and nuts and bake. Top with nut or seed butter; cookie butter works quite well.

No Bake Energy Bites

One of Wilson’s favorite snacks is energy bites. She and her 3-year-old son love to add in peanut butter, a handful of mini chocolate chips, a little bit of toasted coconut for healthy fat and some honey and ground flaxseed.

“Oats are there for a complex carbohydrate, meaning that the body breaks them down much slower,” Wilson said. “Carbohydrates are the main energy source for the body and brain. Whenever you’re eating something with carbohydrates, it helps to combine it with a protein source as well as a healthy fat.”

This magical combination sustains energy and helps maintain feelings of fullness for a longer time.

Overnight Oats

With overnight oats, it’s ideal to use instant — if not rolled — oats.

“You really want them to be able to absorb the liquid that you put in to get them to the consistency you want, since you’re not cooking,” Wilson said.

Overnight oats are a great option for those who may not have time to make breakfast. In a mug or other container, combine half a cup of oats, a liquid (the author prefers oat milk), ground cinnamon and sweetener. As the name suggests, leave it in the fridge overnight. Top with fruits and spreads like blueberries and crunchy peanut butter.

Chan would like to teach her parents — especially her dad — how to make overnight oats, because they’re so simple.

“He has to eat a little before he goes to work, so if I teach him how to make overnight oats, maybe he won’t, like, just survive on coffee, you know?” Chan said.

Try Gimme Some Oven’s no-bake energy bites recipe.

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