Yeah for us! We have begun! That is the hardest part isn't it? The first step?! Tonight a group of us from the Kingston Ward of the Church of Jesus Christ of Latter-day Saints met and shared recipes, purchasing and storage tips, nutritional information and encouragement all around the theme of oatmeal-- a basic in anyone's long term food storage! I will place the recipes first; how to seal Mylar bags with a flat iron after that and the nutritional stuff last .
Following are the recipes that we shared tonight! We tended towards breakfast and desserts, but we discussed oatmeal's uses as a meat extender in the place of bread crumbs! You may have some great recipes yourself! Warning: we like to taste recipes before sharing!
Wilma Krause : (delicious) Oatmeal Drink:
1/2 cup Oatmeal
5 cups Water
Sugar to taste
(The drink Wilma brought had milk and cinnamon in it too, but she likes it better without)
Blend all the ingredients together until smooth! Chill.
Laurie Beth Burt: Protein Pancakes
2/3 cup low-fat or fat-free cottage cheese
2/3 cup oats
3 eggs
Blend in blender until smooth. Top with syrup, Greek yogurt, strawberries, or whatever you like. Makes about 9 small pancakes.
Morgan Carlson: Oatmeal Pancakes
6 eggs
1 cup oatmeal
1 cup cottage cheese
2 tsp sugar
1 tsp vanilla
1 tsp cinnamon
Blend in blender until smooth. Cook on the griddle!
Marie Jonatakis: Baked Oatmeal
3 cups oats
1 cup sugar
1 cup milk
1/4 cup melted butter
2 eggs
1 tsp baking powder
1/2 tsp salt vanilla
Combine and bake 35 minutes in a 350 degree oven.
Adele Stokes: Oatmeal Waffles
3/4 cup whole wheat or white flour (Adele's sample used white)
1/2 cup quick-cooking oatmeal, uncooked
1 1/2 tsp baking powder
1/4 tsp cinnamon (or more)
2 eggs separated
3/4 cup skim soy milk
2 tablespoons applesauce
1 tablespoon brown sugar
Combine dry ingredients in a medium mixing bowl. Combine milk, applesauce and brown sugar mixer and yolk. Add to flour mixture. Whip egg white and fold in (this makes your batter lighter). Pour batter onto preheated nonstick waffle iron. Amount will vary by iron. Close lid quickly; do not open during baking. Use fork to remove baked waffle. Makes about 12 (4 inch) waffles. Adele topped them with bottled peaches and vanilla ice cream. yum!
Melia Hunt: Breakfast Oatmeal "Cookies"
1 1/2 cups white whole wheat flour
2 1/2 cups oats
2 teaspoons baking soda
1/2 teaspoon cinnamon
1 cup creamy peanut butter
1/2 cup brown sugar
1 large egg
1 teaspoon vanilla
1 cup mashed banana (about 2 medium)
1 cup shredded apple (about 2 medium)
1/2 cup chocolate chips (optional)
- Line two baking sheets with parchment paper. Set aside. Preheat oven 350F
- In a medium bowl, which together the flour, oats, baking soda, salt and cinnamon,. Set aside.
- Blend butter and brown sugar until creamy. Add the egg and vanilla and mix until well combined. Mix in the mashed banana. Slowly add the flour mixture until just combined. Stir in the shredded apple and chocolate chips.
- Form 3-4 tablespoons of dough into large balls and place a few inches apart on the prepared baking sheets. Flatten each ball of dough with a cup measurer that has been sprayed with non-stick cooking spray.
- Bake for 10-12 minutes until slightly browned. Let cool on cookie sheets for 10 minutes before transferring to wire racks to cool completely.
Gina Cooper: Cranberry-Almond Oatmeal Cookies
1 cup canned pumpkin
1 cup brown sugar
2 eggs
1 tsp vanilla
1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
3 cups oatmeal
1 cup dried cranberries (craisins)
1/2 cup almonds
Heat oven to 350 degrees F
Beat together pumpkin and sugar
add eggs and vanilla, beat well
add flour, baking soda, cinnamon, salt; mix
stir in oats, craisins and almonds
Drop rounded spoonfuls onto ungreased cookie sheet
bake 10-12 minutes. Let cool on sheet for a minute or two before removing. Enjoy!
64 Calories per cookie!
Corena Jacob: Fresh Cherry Crunch
1/2 cup flour
1 cup oats
1 cup brown sugar
1/2 cup butter
Cut above ingredients together. This is the topping
6 cups fresh cherries (we tasted it with frozen cherries)
1/2 - 1 cup sugar
6 tablespoons flour
1/2 tsp almond extract (optional)
Mix cherries, sugar and flour (and extract if using). Pour into a 9X13 pan. Put oat mixture on top Bake in 375 degree oven for 45 minutes.
Kristie Burt: Granola
10 cups rolled oats
1 cup wheat germ
1/2 pound shredded coconut
2 cup raw sunflower seeds
1 cup pumpkin seeds
3 cups chopped almonds, peacans, walnuts or any combo
1 1/2 cups brown sugar, packed
1 1/2 cups water
1 1/2 cups vegetable oil
1/2 cup honey
1/2 cup molasses
1 1/2 teaspoon salt
2 teaspoons cinnamon
3 teaspoons vanilla
raisins or other dried fruits
Preheat oven to 300 degrees F. In a large bowl combine oats, wheat germ, coconut, seeds, and nuts. Mix well. In a large saucepan, combine sugar, water, oil, honey, molasses, salt cinnamon, and vanilla. Heat until sugar is dissolved, but do not boil. Pour syrup over dry ingredients and stir until well coated. Spread into two or more large baking pans, or cookie sheets with sides. Bake 20-30 minutes, stirring occasionally. Bake 15 minutes longer for crunchier texture. Cool. Add raisins or other fruit. Put in airtight containers. Store in a cool dry place. Use within six months. Makes about 20 cups of granola mix.
Peggy Bullock: Simple Granola
3 cups
uncooked rolled oatmeal
½ tablespoon
cinnamon
2
tablespoons brown sugar
1/3 cup
honey
¼ cup oil
1 tsp
vanilla
Mix all dry
ingredients in a large bowl. Combine the
honey, oil and vanilla and heat in the microwave 30 seconds or a bit more so
honey is easy to pour. Drizzle warm
liquid over the dry ingredients. Stir and coat thoroughly. I use my hands. Spread evenly on a large jelly roll pan
(cookie pan with sides) and bake 30
minutes in a 300 degree oven stirring every 10 minutes. Remove and cool. Store in an airtight container. Great with milk or almond milk topped with
nuts, coconut and fruit or as a topping for vanilla yogurt. I usually double this recipe.
Peggy Bullock: Oatmeal Cake
1 ¼ cups boiling water
1 cup rolled
oats or quick cooking oats
½ cup (1
stick) butter or margarine
¾ cup
granulated sugar
¾ cup brown
sugar, packed
2 eggs
1 ½ cups
flour
1 teaspoon soda
½ teaspoon
salt
1 teaspoon
cinnamon
½ teaspoon
nutmeg
Broiled Coconut Topping (below)
Pour boiling
water over rolled oats; let stand 20 minutes (or use 1 ½ cups thick oatmeal
left over from breakfast). Cream
together butter and sugars. Add eggs.
Stir in Oatmeal, then sifted dry ingredients.
Bake in greased 9X13-inch pan for 40 to 45 minutes in a 350 degree oven
until done. Spread with Coconut Topping;
broil until frosting bubbles, taking care not to burn!
6
tablespoons butter
½ cup brown
sugar, packed
¼ cream or
evaporated milk
¾ cup nuts,
coarsely chopped
1 cup
coconut
Combine all
ingredients. Spread over spice, oatmeal or carrot cake. Broil until frosting bubbles and brown
slightly. (Take care not to burn.)
Storing:
Marie shared with us that you can purchase for $1 from Walmart's bakery their empty 5 gallon frosting buckets. They are square and great for stacking, but not air tight.
She showed how to store most of our dry goods inexpensively. With a 5 gallon mylar bag (purchased on amazon) placed inside the bucket from Walmart, she emptied a 25 pound bag of any dry good (she showed us split peas) into the container. With a flat iron on the highest setting (you can see it on YouTube) she sealed the mylar bag 3/4 of the way closed, then squeezed out the extra air, dropped in the 2000 cc of oxygen packets, then completed the seal. Fold in the top of the mylar bag into the bucket and done! Yes, mylar and a bucket is over kill; however, the bucket is an extra layer of protection from critters , bag damage and NW moisture situations --and the buckets stack so much better than mylar bags!
One key with the oxygen packets: once the bag of packets is opened, you have just a minute or two to either re-vacumme seal the bag they came in or use up all the packets! So Marie suggested waiting until you have enough food, mylar and buckets and doing the sealing all at once!
We had a great time learning, sharing and encouraging one another! Next month we will meet at Adele's (after Tyler leaves on his mission to Mexico). The theme is beans and Wilma will share her tips on the best way to cook up dried beans! Start hunting for a really good bean recipe to share! Think main dish, side dish, salads, dessert!, sprouts or any other great way to eat beans!
Marie also let us know that Winco bulk foods was a great place to buy rolled oatmeal #25 for $16.
Here's the nutritional info; bottom line--Oatmeal is really good for you!
Oats are a hardy cereal grain able to withstand poor soil conditions in
which other crops are unable to thrive. Oats
are easily grown in temperate regions.
They have a lower summer heat requirement and greater tolerance of rain
than other cereals such as wheat, rye or barley and can be grown in areas like
the PNW and do not require weeding as they usually choke out most weeds. Whole oats (see groats below) can be planted
as seeds. Although oats are hulled, this process does not strip away their bran
and germ allowing them to retain a concentrated source of fiber and nutrients.
Oats generally come in the following forms. I have listed them from least processed to
most processed. All are a
whole-grain. All contain approximately
the same amount of fiber, protein, calories, vitamins and minerals and all rate
low on the glycemic index. The more
processed, however, the more quickly they may move through the body, and the
quicker you will be hungry again.
Whole Oat Groats: Groats is another name for a grain
kernel. Whole oat groats are the result
of simply harvesting oats, cleaning them, and removing their inedible hulls. They take the longest to cook. You can most often find these in health food
stores. Can be sprouted.
Steel Cut Oats/ Irish/Pinhead: If you cut groats into two or three pieces
with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because
water can more easily penetrate the smaller pieces. Because of their size and shape, the body breaks
these down more slowly than rolled oats, preventing spikes in blood sugar and
keeping you full longer.
Scottish Oatmeal: Instead of cutting oats with a steel blade,
the Scots traditionally stone-grind them, creating broken bits of varying
sizes, which some say results in a creamier porridge than steel-cutting. (In the U.K. this is what oatmeal is.)
Rolled Oats – regular (old
fashioned): Rolled oats (sometimes
called old fashioned oats) are created when oat groats are steamed and then
rolled into flakes. This process
stabilizes the healthy oils in the oats, so they stay fresh longer, and helps
the oats cook faster, by creating a greater surface area.
Rolled Oats – quick or
instant: If you roll the oat flakes
thinner, and /or steam them longer, you create quick oats and ultimately
instant oats. The nutrition stays the
same (these are all whole grains- but the texture changes – a plus for some
people and a drawback for others.) The
good thing about having so many choices is that everyone can get exactly the
taste they like best!
Oat Flour: Oat flour is a
whole grain flour that can be used in baking or for thickening soups and stews.
Oat flour does not contain gluten, but is often processed in mills that
do other grains containing gluten.
Nutrition:
¼ cup oats, unprocessed, dry contains:
DV
Manganese 96%
Molybdenum 64%
Phosphorus 29%
Copper 27%
Biotin 26%
Vitamin B1 25%
Magnesium 17%
Fiber 17%
Chromium 15%
Zinc 14%
Protein 13%
Oats are rich in omega-6 fatty acids, containing almost 2 grams per
half-cup serving. Omega-6’s seem to be a mixed bag, providing some health benefits,
yet too much of them – combined with too little omega-3 fatty acid sources can
cause inflammation and other problems.
Don’t eat just oatmeal all day.
One cup oatmeal cooked with water contains 166 calories. It also supplies you with 6 grams of protein
and 4 grams of fat per serving. These
nutrients not only give you energy, but also help maintain muscle mass, body
fluids, tissues and cell structure and aid in absorption of fat-soluble
vitamins and cell signaling. It is a
healthy carbohydrate. Because oatmeal is
a whole grain, it contains complex carbohydrates, such as dietary fiber. You’ll get 28 grams of total carbohydrate
from plain oatmeal, 4 of which are from dietary fiber. Because fiber swells in your digestive tract,
it also encourages satiety after a meal and may aid in your weight-loss or
weight- maintenance efforts.
Oats are higher in protein than wheat or brown rice. Whole grain cereals like oats combined with
dairy or nuts contain all 8 amino acids of whole protein.
Oats can be used as a meat expander and the oats will keep everyone
fuller a little longer. Oats tend to
take on the flavor of whatever they are cooked with.
Health benefits: Oats, oat bran, and oatmeal contain a
specific type of fiber known as beta-glucan.
Since 1963, study after study has proven the beneficial effects of
this special fiber on cholesterol levels.
Studies show that in individuals with high cholesterol, consuming just 3
grams of soluble oat fiber per day (one bowl of oatmeal) typically lowers total
cholesterol by 8-23%. (A 1 % drop in
serum cholesterol translates to a 2% decrease in the risk of developing heart
disease.) Eating a serving of whole
grains, such as oats, at least 6 times each week is an especially good idea for
postmenopausal women with high cholesterol, high blood pressure or other signs
of cardio vascular disease.
The beta-glucan fiber found in oats, significantly enhances the
human immune system’s response to bacterial infection. Beta-glucan not only helps neutrophils (the
most abundant type of non-specific immune cell) navigate to the site of an
infection more quickly, it also enhances their ability to eliminate the
bacteria they find there…priming neutrophils with beta-glucan helps these
immune defenders quickly locate the bacterial mother lode within infected
tissue.
Studies also show that beta-glucan has beneficial effects in
diabetes as well. A blood sugar stabilizing food such as oats may make it
easier to keep blood sugar levels under control the rest of the day. The magnesium in oats acts as a co-factor for
more than 300 enzymes, including enzymes involved in the body’s use of glucose
and insulin secretion.
Storage: cool, clean, dry place, tightly closed
Groats and steel-cut oats if stored properly can last 30+ years; rolled
oats, 20+ years
Groats can be sprouted in a matter of 3 days or so and eaten.
Sources:
Wholegrainscouncil.org
illustrated list of oats
Blog.bobsredmill.com
Providentliving.org
Americanpreppersnetwork.com
Fns.usda.gov/sites
