Rolled Oats

• Bob's Red Mill

Most people have had a bowl of oatmeal or something with oatmeal in it. We hear the term 'rolled oats', but what is it? Rolled oats, or old fashioned oats, are formed by steaming oat groats and then rolling them into flakes. By doing this, the healthy oils in the oats are stabilized. The makes them stay fresh longer and helps them cook faster because they have a bigger surface area. If the oats are rolled out thinner or steamed longer, then quick oats or instant oats are created. These have the same nutrition but a different texture.

Oats themselves are gluten free. However, the way they are grown and packaged can cause cross-contamination with ingredients like rye, barley or wheat. This can be unsafe for someone who has celiac disease. Another cross-reaction that can happen is with a protein called avenin. This is similar to gluten and even oats that aren't cross-contaminated contain this. However, the risk for this is small.

Rolled oats are a very healthy grain. There are many health benefits to eating oats.

Those include:

• Well balanced nutrition. They are a good source of carbs, fiber, protein and good fat. They are loaded with many needed vitamins, minerals and antioxidants.

• The antioxidants called avenanthramides can help reduce blood pressure. They do this by increasing the production of nitric acid. This helps dilate blood vessels, causing better blood flow. These also have anti-inflammatory and anti-itching agents.

• Oats contain beta-glucagon which can reduce LDL cholesterol, blood sugar and increase feelings of fullness and good bacteria growth in the gut.

• Finely ground oat can help treat dry, itchy skin. It can help relieve some symptoms of certain skin conditions, including eczema.

• When fed to infants, oats may help prevent childhood asthma.

• Oats may help relieve constipation in elderly people. This is due to oat-bran, the outer layer of the grain that is rich in fiber.

Rolled oats can be made on the stovetop, in the microwave or in a rice cooker.

Here are the stovetop instructions for 1 serving: Ingredients:

• ½ cup oats

• 1 Cup water or milk

• Dash of salt (optional. Omit if on low sodium diet)

Instrucciones:

• Boil water or milk with salt.

• Stir in the oats.

• Cook for about 5 minutes over medium heat, stirring occasionally. Add your choice of topping and enjoy!