CHIP Tip No. 16: Heart-Smart Oatmeal
from CHIP Clinical Manager Amy Lister, R.D.

Oatmeal: It’s not just for breakfast any more.

For the first time, the USDA’s Dietary Guidelines have made specific recommendations for whole grain consumption. Individuals over age two should receive approximately half of their daily grain servings from whole grain products. (CHIP recommends choosing whole grains whenever possible). The goal of these new recommendations is to improve the health of Americans by increasing consumption of whole grains and fiber. The change is a result of health studies indicating that the consumption of whole grains have been linked to a reduced risk of diabetes, cancer, heart disease and obesity.

Did you know that oats are an excellent example of a whole grain? Oats contain beta-glucan, a soluble fiber that binds to cholesterol. This makes oats a great choice to help improve cardiovascular health. Oats also are naturally very low in fat, a great source of several vitamins and minerals, and provide both soluble and insoluble fiber.

Cooked oatmeal for breakfast is the most common way to incorporate oats into your diet, but there are many other options! We often forget about other forms of oats that can be used in delicious breads, casseroles or salad dishes. From a nutritional standpoint, all forms of oats are very similar, so consider experimenting with some of the other members of the oat family.

* Oat groats are the simple hulled oats that can be used like rice in dishes such as salads or casseroles.

* Rolled oats (quick cooking and regular) are hulled oats that have been rolled or flattened for a faster cooking time.

* Steel cut oats are groats that have been finely cut with steel blades.

* Oat bran is the outer shell layer of the hulled oat which provides a little more fiber than other forms.

Below is a recipe for a healthy granola bar made with rolled oats and oat bran. Enjoy!

Fruit Oatmeal Bars

2 cups old-fashioned rolled oats
2 tablespoons oat bran
2 tablespoons whole wheat pastry flour
½ teaspoon ground ginger
1/3 cup raisins
1/3 cup dates, dried and chopped
1/3 cup dried blueberries or cranberries
¾ cup egg substitute
1/3 cup honey
2 tablespoons soy or skim milk
3 tablespoons unsweetened applesauce
1 tablespoons canola oil

• Preheat oven to 350 degrees.
• Stir together oats, oat bran, flour, ginger and dried fruit in a large bowl.
• Mix egg substitute, honey, milk, applesauce and oil together.
• Add liquid mixture to oat mixture.
• Spray an 8-inch pan with vegetable cooking spray and spoon in batter.
• Bake about 40 minutes or until golden brown.
• Let pan cool on a wire rack. Cut into 12 squares.

Nutrition information per one-square serving:
150 calories, 2 gm fat, 0 cholesterol, 29 gm carbohydrates, 3 gm fiber, 4 gm protein, 35 mg sodium