Whole grain oats are STILL one of the most economical, versatile and nutritious foods you can buy. For instance, a serving of organic rolled oats (aka old-fashioned oats) from most bulk bins will cost about 15¢, while offering an impressive medley of nutritional benefits.

These fiber-rich whole grains are a solid source of protein and are packed with vitamins, minerals and antioxidants. Plus, being gluten-free, they’re a great choice for those with celiac disease or an intolerance to gluten.

Besides plenty of protein, just a half cup (40 grams) of dry, rolled oats and oat groats contains good amounts of thiamin (B1), iron, magnesium, phosphorus, zinc, copper, manganese (74% of the RDI!), and selenium.

If fiber increase is important to you, you might consider using steel cut oats instead of rolled oats, as the steel cut do have a bit more fiber. Also, studies show steel cut oats have a lower glycemic index than rolled oats.

The primary difference between steel-cut and rolled oats is how they are processed. Steel-cut oats are made by cutting oat groats into smaller pieces using a steel blade. Rolled oats are made by steaming the oat groat and then rolling it flat. Because they’re flat, rolled oats absorb liquid more quickly than the chunkier steel-cut oats.

Although they are most commonly consumed as a porridge for breakfast, oats (steel cut or rolled) can be a healthy carb choice for lunch and dinner as well. Here are some more ways this nutrient-dense food can be used:

• Add raw oats to your smoothie for a fiber boost.
• Incorporate oats into your favorite pancake recipe.
• Combine them with Greek yogurt and cinnamon to make overnight oats in the fridge.
• Add raw oats to homemade bread, cookies and muffins.
• Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites.
• Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal.
• Use them in place of breadcrumbs to coat fish or chicken.
• Use them in place of rice when making risotto.
• Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner.
• Add them to soups to create creaminess without adding a lot of fat.
• Stuff peppers, tomatoes or zucchinis with a mix of oats, onion, egg and cheese and bake in the oven for a delicious snack.
• Make a homemade granola by combining them with a fat, cinnamon, nuts and seeds, and dried fruit, then baking at a low temperature.

(Oat risotto, above)

I’ll close with one of our favorite ways to use rolled oats. This is my granola recipe that I created over 40 years ago as a breakfast alternative to expensive and unhealthy cold-cereals. It was such a hit that I even sold it in gingham cloth bags at grade school bazaars to earn money for our family’s Christmas gifts. I called it “Pauper’s Granola” because it is delicious even without all the expensive add-ins.

Decades later I included it in a cookbook that former Cook’n writer, Jeanne Wolfley, and I wrote (EVERYDAY GOURMET). In the book we called it “Everyday Gourmet Granola” and we provided two versions—BASIC and GOURMET. Give it a try and let me know what you think.

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