Fiberlady Shares High Fiber Oatmeal With St. Patrick
by Stephanie Shank, aka "Fiberlady"
It's not what most non-Irish people think about when it comes to St.
Patrick's Day fare or even Irish foods in general. But when it comes to
Fiberlady's
high
fiber menu selection, the classic steaming bowl of oatmeal persists in
the hearts and stomachs of those who understand the natural goodness of
high fiber foods.
Your Irish ancestors knew the importance of whole grains for their high
fiber diet. There are references for the use of oats for human consumption
in Ireland as early as 438 A.D.
In August 1999, the FDA endorsed the claim that diets that are abundant in
whole grains, like oats, potentially may reduce the risk of heart disease
and certain cancers. The
new food
pyramid suggests that adults should eat 3 – 4 servings of whole grains
a day. That applies to Leprechauns as well.
A study published in the American Journal of Public Health stated that by
regularly eating oatmeal people can also help reduce the risk of
type 2 diabetes.
Blood glucose levels are more stablized after eating oats which is vital
for diabetics.
Another study published in the American Journal of Clinical Nutrition
concluded that a daily dose of oatmeal can lower high blood pressure. It
appears to be something about the soluble fiber in oatmeal. Another
benefit of consuming oats is the lowered risk of
heart disease
since there is no cholesterol or saturated fats in oats.
Haven't you felt that very satisfied feeling in your belly after eating a
comforting bowl of oatmeal. That feeling lasts a while which naturally
keeps you from heading back to the kitchen right away for more food.
Fiberlady likes that common sense approach to weight loss.
There is no doubt that the dietary fiber in oats is highly significant to
one's health. They hold many nutrients no matter how they are cooked since
they are not refined. Obviously, oats don't have to be eaten just for
breakfast, but go ahead and try the recipe below. There are many
high
fiber recipes that include oats as a main ingredient for any meal.
Just the way Fiberlady intended.
Overnight Peach Oatmeal
6 servings
Ingredients:
1 cup steel-cut oats (or Irish oatmeal)
4 cups water
1 cup dried peaches, chopped
1/2 teaspoon ground nutmeg
1 cup white grape juice
1 (6-ounce) carton peach or vanilla flavored low-fat yogurt
6 tablespoons English walnut pieces, toasted
Combine oats and 4 cups water in 31/2-to 4-quart slow cooker. Cover and
cook on low setting 6 to 8 hours, or until oats are tender and cereal is
thick.
Combine peaches, nutmeg and white grape juice in a small saucepan. Cover
and heat to boiling. Reduce heat and simmer 8 minutes, or until peaches
are tender. Uncover and cook 2 to 3 minutes, or until liquid is slightly
reduced.
To serve, spoon cooked oats into individual serving bowls. Top each with 2
to 3 tablespoons warm peaches and syrup, then a dollop of yogurt. Sprinkle
with walnuts.
Per serving: Calories: 214; Total Fat: 6 grams
Fiber: 4 grams
Feel free
to use this article if you use the following tag:
Stephanie Shank aka "Fiberlady" has studied nutrition for many healthy years
which prompted her commitment to a high fiber lifestyle and the
development of her informative website
High Fiber Health.
© 2006: High Fiber Health, Inc. | High Fiber Foods | Foods High in Fiber
