Saturday, February 25, 2012

Maple Fruit and Nut Oatmeal (Rice Cooker)

Banana, cranberry apple oatmeal
I've been making various versions of cooked wholegrain oats in my rice cooker many mornings over the winter months.  I find it a good use of one of my favourite appliances..... cooks without being watched and switches into warm mode so people can eat when they want.  Ready in 15 minutes!  You can see above it forms a skin on the bottom as it sits in the rice cooker.  You get less of a skin if you use more liquid.


Apple blueberry oatmeal with nuts
If you need a gluten free version make sure you buy oats labelled gluten free - like those from "Bob's Red Mill."  Oats themselves are gluten free but can become contaminated with gluten if stored, processed etc. around gluten containing grains.


Choose steel cut or large flake rolled oats for a lower Glycemic index (GI).  Lower GI foods give a lower and slower rise in blood glucose and keep you full longer and helps manage cravings.  Quick or minute oats have a higher GI or lead to a faster, higher rise and fall in blood glucose.  Below I  describe how oats are milled and some differences in some oat products, compliments of Quaker.


Steel Cut Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are cut approximately into thirds.  A.K.A. Scotch oats and Irish oatmeal.  They take longer to cook than rolled oats and have a nice chewy  texture.  Low GI.


Old Fashioned Rolled Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are steamed again and rolled flat.  They are whole grain and have the bran, endosperm and germ.  Low GI.


Quick Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour and to reduce moisture so they rehydrate quickly.  The whole groats are cut in thirds, steamed again and rolled thinner than Old Fashioned Oats.  They cook faster because they are smaller and thinner.  They are still considered whole grain.  Higher GI.


Instant Oats - same as quick oats but rolled thinner so they cook when boiling water is added.  They too are considered whole grain but have a higher GI and uually have added salt and sugar.  Usually sold in little single serve packets. Higher GI.




Ingredients
1 cup
250 ml
Oats, old fashioned rolled (large flake)
2 cup
500 ml
Water, cold
½ tsp
2.5 ml
Cinnamon, ground
2

Apples, peel on, cored and sliced
½ cup
125 ml
Blueberries, frozen
2 Tbsp
30 ml
Maple syrup
¼ cup
60 ml
Walnuts

METHOD:


1.  Add oats to bottom of rice cooker.  Pour water over.  Stir in cinnamon.  Adding additional water gives a creamier, runnier oatmeal.  It is a matter of preference.




2.  Slice two apples skin on.  Scatter over top of oats with the frozen blueberries.  Pour over maple syrup and sprinkle with nuts (optional additions).

The version below I used sliced apple, banana and a handful of dried cranberries.


3.  Turn rice cooker on and walk away and leave to work magic.  Takes about 15 minutes in my rice cooker.  Serve with your favourite milk.








Nutrients (per ¼ recipe – 245 grams)


Calories
200
Protein (g)
5
Total Fat (g)
6
Saturated Fat (g)
0
Carbohydrate (g)
33
Fibre (g)
5
Cholesterol (mg)
0
Sodium (mg)
5
%DV

Calcium
4
Iron
8
Vitamin A
2
Vitamin C
6


Tastefully yours,
Nancy Guppy, RD

Email

Visit me at www.chapmanslanding.com where you can find out what's 
cooking on my class calendar. If you are interested in nutrition or diet 
counselling pop over to www.nancyguppy.com. A lot of health plans cover the cost of consulting an RD.

My next cooking class coming up at Chapman's Landing is "Ancient Grains” on Sunday March 4th.  This is a great class for people learning to add gluten free variety and interest to their meals.  Please see my menu and register online 


Snowy days at Chapman's Landing


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