February’s Featured Food:
Rolled Oats

Joanne Milkereit, a registered dietitian since 1974 and Certified Diabetes Educator, has varied and extensive experience in the nutrition field. Joanne serves as a Lowcountry Food Bank Board Member and Chairwoman on the Nutrition Committee.

From 1984 to 2001, Joanne was with the Medical University of South Carolina (MUSC). There she developed and directed the American Dietetic Association dietetic internship, provided medical nutrition therapy for patients, participated in nutrition education for health professionals and was a member of MUSC’s Geriatric Assessment Team. Her published research is in education techniques for achieving diet goals.

Joanne is co-author of a cookbook, wrote a weekly newspaper column for one of Chicago’s neighborhood newspapers for six years and has appeared on nearly 100 T.V. shows. A member of the American Dietetic Association (ADA), Joanne has been an officer in ADA organizations at the local, state and national levels. On three occasions ADA organizations have honored her as Outstanding Dietitian of the Year and have presented her both the Commendation Award and the Meritorious Award.

Currently a Charleston, SC resident, Joanne enjoys cooking with her grandchildren as she teaches them the tasty pleasures of eating well.

Past Issues

Eat Well, Be Well ~ Notes from Joanne

Five good reasons to eat Rolled Oats
Ways to use Rolled Oats – not just for breakfast
  • There are many tasty ways to use rolled oats.
  • Rolled oats are a whole grain. The new Food Guide Pyramid says we should get three servings of whole grains each day.
  • Per serving, oatmeal is probably the least expensive whole grain cereal you can buy.
  • Oatmeal (and other dishes with oats) taste good.
  • Oats are higher in protein and minerals than wheat, rice and most other grains.
  • Use uncooked rolled oats instead of bread crumbs in meat balls, meat loaf and oven-baked chicken and fish.
  • Use oats instead of up to 1/3 of the flour when baking breads such as muffins and pancakes.
  • Toast uncooked rolled oats on a cookie sheet for 10-12 minutes in a 350o oven. Sprinkle toasted oats on yogurt or cottage cheese.
  • Use rolled oats to thicken soups and stews.
Rolled Oats – THE low cost breakfast cereal A word about Rolled Oats and other whole grains

Cost per 150 calorie serving

Rolled oats (not instant) 10 ½ cents

Ready-to-eat oat cereal 19 -24 cents

 

Health experts tell us that consuming at least 3 servings of whole grain per day can reduce heart and other diseases. This eating style may also prevent obesity. Adults who eat 3 servings of whole grains daily have 30% less risk for developing diabetes than those who ate less than 1 serving per day.

Oatmeal tastes great! Try adding raisins or other dried fruit to the cooking water before adding the oats. For an extra treat and extra nutrition, top cooked oatmeal with nuts.

Try these recipes:

Oat-Raisin Muffins

Enjoy one of these muffins with yogurt and fruit for a quick breakfast or take along with a salad for lunch.

1 cup low-fat buttermilk OR sour milk (see “Cook’s notes” below)
1 cup rolled oats (regular or quick)
½ cup raisins
1 ¼ cup flour
1 tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
¼ cup Canola (or other salad oil)
¼ cup packed brown sugar1 egg

In a small bowl combine the buttermilk, oats and raisins. Let the mixture stand for about ½ hour. In another bowl, sift together the flour, baking powder, baking soda and salt. In a large mixing bowl, beat the oil and sugar together. Beat in the egg.

Next, add half the flour mixture and ½ the oat mixture to the oil-sugar mixture. Stir. Repeat. Stir just until the dry ingredients are moistened.

Heat oven to 400o. Divide the batter among 12 muffin cups which have been well sprayed with baking spray. Bake the muffins for 20 – 25 minutes or until they test down.

Makes 12 muffins

“Cook’s Notes”

To make sour milk pour 2 Tbsp. lemon juice or vinegar into a 1-cup liquid measure. Add low-fat milk to make one full cup.

What’s quicker than instant oatmeal? The oats you mix with fruit and milk the evening before.

Swiss Oatmeal

1 cup rolled oats
12 pitted dates, cut into small pieces (or ½ cup other dried fruit)
¼ - ½ tsp. ground cinnamon1 cup low-fat milk (water or apple juice may be used instead)

Optional ingredients for toppings
Plain, low-fat yogurt
Chopped apple or other fresh fruit
Brown sugar
Coarsely chopped nuts

In a small bowl or quart jar, combine oats, dates and cinnamon. Pour in the milk. Stir. Cover. Allow to stand in the refrigerator over-night.

When ready to eat,top with any of the optional toppings.

Makes 3 - 4 servings

Try these meatloaf recipes published by Teresa Taylor, Post and Courier, January 15, 2006:

Double Apple Meatloaf

"This is a very good meatloaf and a good way to sneak veggies and fruits to picky younger eaters.
Plus it makes great meatloaf sandwiches."

1/4 cup milk
1 egg beaten
2 pounds ground meat (see cook's note)
1 cup rolled oats
1 apple, cored, peeled and shredded
1 medium onion, chopped
1 carrot, shredded
1/4 cup chopped fresh parsley
2 cloves garlic, minced
1 1/2 teaspoons dried oregano, divided
1 teaspoon salt, divided
3/4 teaspoon sage, divided
1/2 teaspoon pepper, divided
1/3 cup apple butter or ketchup
2 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
1 teaspoon onion powder

Cook's note: Beef or a combination of beef, pork, veal and/or turkey may be
used.

Preheat oven to 350 degrees. Combine milk with egg. In large bowl, mix next
7 ingredients, 1 teaspoon oregano, 3/4 teaspoon salt, 1/2 teaspoon sage and
1/4 teaspoon pepper.

Stir in milk mixture. Shape mixture into loaf in large roasting pan.

Combine apple butter, vinegar, Worcestershire sauce, onion powder and
remaining oregano, salt, sage and pepper.

Brush mixture over top and sides of meatloaf. Bake until no longer pink
inside, 1 hour to 1 hour, 15 minutes. Let stand 20 minutes before slicing.

Makes 8 servings.

Meat Loaf

"I have converted countless friends and acquaintances (even the staff at my
dentist office) to "THE" only meatloaf recipe needed in our cookbook,"
writes Ann Strawser of Arlington, Texas. "This recipe was on the Quaker
Minute Oat box many, many years ago. ... When the recipe was no longer on
the box, our daughters called one by one asking for Mom's 'help!!'
Fortunately, I had written it down.

"I think the topping, which was my addition, is what really appeals to kids.
It's sort of like a barbecue sauce. I sometimes make it in large
single-serving sizes because we always like the end pieces with lots of
topping."

1 1/2 pounds lean ground beef
3/4 cup uncooked Quaker Minute Oats
2 eggs, beaten
1/4 cup finely chopped onion
2 teaspoons salt
1/4 teaspoon pepper
1 cup tomato juice

Topping (optional; recipe follows)

"I have converted countless friends and acquaintances (even the staff at my
dentist office) to "THE" only meatloaf recipe needed in our cookbook,"
writes Ann Strawser of Arlington, Texas. "This recipe was on the Quaker
Minute Oat box many, many years ago. ... When the recipe was no longer on
the box, our daughters called one by one asking for Mom's 'help!!'
Fortunately, I had written it down.

"I think the topping, which was my addition, is what really appeals to kids.
It's sort of like a barbecue sauce. I sometimes make it in large
single-serving sizes because we always like the end pieces with lots of
topping."

Combine all ingredients and mix well. Form into one or two loaves or eight
single servings. Bake at 350 degrees for 1 hour.

During last 15 minutes, drain any excess grease from pan and top with the
following mixture:

Topping
1/2 cup ketchup
1 teaspoon mustard
1/4 cup brown sugar
Optional dash of Worcestershire sauce

Mix ingredients together. Spread over meatloaf during last 15 minutes of
cooking. Makes 8 servings.

For additional recipes and other information about oats, check the Quaker web site: www.quakeroatmeal.com.

Take the Next Step

Check out the labels of the bread and cereal you buy. Look at the “Ingredient” list. Do you see the word “whole” in front of the words, wheat, oats or other grain listed?

What is a “Food f the Month”?

Our “Food of the Month” is a product available in our Lowcountry Food Bank's warehouses. It is one that meets our criteria of a healthy food.

What is a LCFB “Healthy Food”?

Healthy foods are fruits, vegetables, fish, lean meat and poultry, low-fat dairy products, whole grains and foods that do not contain excessive amounts of fat or caloric sweeteners.

How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind: those who are hungry and poor.
The recipes:

  • Use ingredients common in Lowcountry kitchens.
  • Are tasty and easy to prepare.
  • Meet our criteria for a healthy food.
  • Limit high priced herbs and spices which may included as optional ingredients.

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***This feature has been developed by Joanne Milkereit, RD, CDE for the Lowcountry Food Bank