Session 10 Cooking Class Handout

Mission Viejo Stake Cooking Class

Session #10:  Oats and Apples

 Alana Kirkham

OATS 

(repeat info from “Oh, Those Oats” on 9/29/11, plus NEW information and recipes using oats & apples.) 

Known scientifically as Avena Sativa, oats are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats are harvested in the fall but are available throughout the year and can add extra nutrition to a variety of healthy dishes. They gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.

·   Rolled Oats (“Old Fashioned Oats”): have a flat shape that is the result of their being steamed and then rolled.

·   Quick Oats: processed like old-fashioned oats, except they are cut finely before rolling

·   Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.

·   Steel-cut Oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slice them.

·   Oat Bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.

·   Oat Flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.

·   Oat Groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing

Oats are solid nutrition.  They are high in potassium, have useful amounts of calcium and are also a fair source of protein. They are also moderately rich in B vitamins, B1, B2 and especially Inositol, and their carbohydrates provide a long slow delivery of energy to our systems.  Oats are an excellent source of whole grain fiber, of which, studies show, you should eat at least 13 grams each day.

Health Benefits:

·   Lower Cholesterol Levels

·   Reduce Risk of Cardiovascular Disease & Stroke

·   Prevent Heart Failure

·   Enhance Immune Response to Infection

·   Stabilize Blood Sugar

·   Lower Type 2 Diabetes Risk

·   Provide Antioxidant Benefits to Reduce Asthma Symptoms

·   Provide alternative to wheat for people with asthma or celiac disease 

·   Reduce Risk of Colon and Breast Cancer

Nutritional Profile

Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.

Oats, whole grain, cooked 1.00 cup 234.00 grams 147.42 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating manganese 1.37 mg 68.5 8.4 excellent selenium 18.95 mcg 27.1 3.3 good tryptophan 0.08 g 25.0 3.1 good phosphorus 177.84 mg 17.8 2.2 good vitamin B1 (thiamin) 0.26 mg 17.3 2.1 good dietary fiber 3.98 g 15.9 1.9 good magnesium 56.16 mg 14.0 1.7 good protein 6.08 g 12.2 1.5 good

Cooking Oats:

Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.

A Few Quick Serving Ideas:

A great way to start your day—add your favorite nuts and fruits to a piping hot bowl of oatmeal.

Oatmeal cookies are a favorite for kids of all ages.

Add oat flour or whole oats the next time you make bread or muffins.

Sprinkle oat bran on your hot or cold cereal.

Oat groats make a great basis for stuffing for poultry.

Special Tips:

Storage:  Oats should be rotated more regularly than other whole grains due to their higher fat content.  Store them in an airtight container in a cool, dry place.   

Glutens:  Formerly grouped with the “gluten grains,” it is now thought that oats processed separately from wheat products may be safe for individuals with wheat-related conditions like celiac disease or gluten-sensitivity.  They should consult with their healthcare practitioner, of course, before including oats in their diet.

APPLES

An apple a day… at least!  Studies show that apples have many health benefits that aren’t well known.  This super fruit has been shown to provide bone protection, cancer prevention, diabetes management, lower incidence of childhood asthma, and lower cholesterol.  Not only that, but apples are easy to include in breakfast, lunch, main dishes, sides, salads, and desserts.

Apples function very much like oats with their ability to help the body slow and spread the use of energy they provide.  The galacturonic acid apples have in them helps the pancreas maintain and manage insulin levels in the body, while the apple’s pectin binds with LDL (bad) cholesterols to remove them from the system.

Using Dehydrated Apples:

Eat them as a healthy snack

Add dehydrated slices (or chopped up) into baked goods

Rehydrate them to use in pies or other recipes calling for sliced apples

How to Rehydrate Apples:

Soak apples in an equal amount of water (hot or cold) for at least 5 minutes.  Drain excess water and use as directed.

Recipes

Chewy Cranberry-Apple Granola Bars

Ingredients:

3½ c. quick-cooking oats 
½ c. whole almonds, chopped 
½ c. sliced almonds 
1 egg, lightly beaten 
2/3 c. butter, melted 
½ c. honey 
1 t. vanilla extract 
½ cup sunflower kernels 
½ c. shredded coconut
½ c. chopped dried apples 
½ c. dried cranberries 
½ c. packed brown sugar 
½ t. ground cinnamon 

Directions:

Spray a 15-in. x 10-in. x 1-in. baking pan with cooking non-stick cooking spray. Add oats and almonds to the pan. Bake at 350° for 15 minutes or until toasted, stirring occasionally. In a large bowl, mix the egg, butter, honey and vanilla together. Then add the sunflower kernels, coconut, apples, cranberries, brown sugar and cinnamon. Stir to coat. Stir in oat mixture and press into a 15-in. x 10-in. x 1-in. baking pan that has been coated with cooking spray. Bake at 350° for 13-18 minutes or until set and edges are lightly browned. Cool completely on a wire rack. Cut into bars. Store in an airtight container.

Carmel Apple Oatmeal Cookies

Ingredients:

1 1/2 cups all-purpose flour

1 1/2 cups old-fashioned rolled oats

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup granulated sugar 

3/4 cup packed brown sugar

6 tablespoons unsalted butter, softened

2 teaspoons vanilla extract

2 large eggs

3/4 cup finely chopped dried apple slices

3/4 cup caramel bits or 16 small soft caramel candies, finely chopped

Directions:

Preheat oven to 350°. Combine flour and next 4 ingredients (through salt) in a bowl; stir well.

Cream sugars and butter in a large bowl. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits.

Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes. Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks.

Easy Apple Crisp

Ingredients:

6 cups dried apple slices                            

4-1/2 cup boiling water                                

½ cup brown sugar, divided

1 cup quick oats                                           

1/4 cup flour                                                  

1 teaspoon cinnamon

½ cup chopped nuts or coconut

½ cup butter or butter flavored shortening

Directions:

Pour water over apples.  Let stand 5 minutes.  Pour apples and water in 8 x 12 pan.  Sprinkle with 1/4 cup brown sugar.  Combine rest of ingredients including remaining 1/4 cup brown sugar.  Sprinkle over apples.  Bake 350 for 45 minutes.

Cheddar & Apple Frittata

Ingredients:

10 large eggs

4 ounces (1 cup) cheddar cheese, grated

Coarse salt and ground pepper

1 tablespoon butter

2 Gala apples, peeled, cored, and sliced

or 1 cup dehydrated apple slices, rehydrated

Directions:

Preheat oven to 450 degrees, with rack set in top third. In a medium bowl, whisk together eggs, egg whites, and half the cheese; season with salt and pepper. In a medium cast-iron or nonstick ovenproof skillet, heat butter over medium. Add egg mixture; while it cooks, 1 to 2 minutes until edge is set, arrange apples on top in a circular pattern, starting from the outside edge, and sprinkle with remaining cheese.

Transfer skillet to oven. Bake until frittata is set in the center and cheese is browned, about 20 minutes. Using a rubber spatula, release frittata onto a cutting board; let rest 5 minutes. Cut into wedges, and serve.