This past week, TAJ's (The Average Joe) Instagram transitioned from toasts to oats. But what's so great about oats?... whOATs it all about? ;)
Let's break them down -
Pictured above is a nutritional label for a container of "Old Fashioned Whole Grain Oats"
(kroger.com) . You may be thinking, thanks for the visual, but how do you read this thing??
The first thing to note is that nutritional labels are constructed around a 2,000 calorie diet. This can be referenced where the asterisk (*) is at the bottom of the label. The "U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) publish the Dietary Guidelines for Americans" (health.gov). HHS and USDA believe that a 2,000 calorie diet is the daily allowance for most individuals. Keep in mind that just because this number may fit some, it does not fit all, myself included. We will dive into figuring each individual's ideal caloric consumption in a later post, but for now back to the label!
One of the most important details of a nutrition label is the "serving size." Unfortunately, this is where a lot of packaged foods can be misleading. All of the values shown on a label are based off the serving size. I can't tell you the amount of times I picked up a delicious looking candy bar that advertised being under 100 calories only to discover it was per serving, and there were 4-5 servings per bar (that's 500 calories!). The serving size and amount per package/container/bar/etc. can be located at the top of the nutrition label.
Next comes "calories." In my own nutritional practice, a lot of what I focus on are calories. Counting calories has been both celebrated and canceled in today's culture; but what I would like to suggest is being mindful of calories - are you consuming empty calories or nutrient dense calories? The idea of empty or nutrient dense calories ties back to my last blog which talks about the macronutrient values (in addition to vitamins, minerals, antioxidants, and other qualities).
An empty calorie means little to no nutritional value (low in macronutrients and high in trans fat, processed sugar, sodium, etc.). A nutrient dense calorie means full of nutrients (healthy carbs, fat, protein, and more).
Underneath "calories" is the break down of nutrients with the amount per serving on the left, and the percent of the recommended daily value on the right (again, this is based off of a 2,000 calorie diet, and percentages often differ from person to person). Almost every label will display amounts of fat, cholesterol, sodium, carbohydrates, dietary fiber, sugar, and protein. Vitamins and mineral representation vary because often only significant sources are listed. Therefore, if we reference the above label, we would be able to immediately identify that calcium and iron have prominence in oats, making oats a nourishing source for those who may have a calcium or iron deficiency.
Now that we know how to read a label, let's specifically break down the oat and its goodness!
Nutritionally speaking, oats are a good source of carbohydrates and contain more protein than most grains. Oats are also naturally gluten-free, full of fiber, and provide antioxidants. (Nevertheless, please reference the labels of products stating they are gluten-free in case they may have been cross-contaminated with products containing gluten).
Furthermore, oats can help boost energy while lowering blood sugar, blood pressure, and cholesterol. If you deal with digestive track issues, the fiber in oats can assist in softening stool and regulation. Fiber also helps consumers feel full which can aid in weightloss.
Lastly, oats provide a multitude of recipe options! Oatmeal, pancakes, granola, muffins, breads, etc. I plan to continue adding to The Average Joe recipes, but please feel free to enjoy what has been posted. For more details on each recipe below, check out @theaveragejoewellness on Instagram!
Homemade Oatmeal
Ingredients:
Base
1/3 cup oats (use quick or rolled oats)
1/2 cup almondmilk
1/2 ripe banana
Dash of salt
Dash of vanilla
Dash of cinnamon
1 tsp maple syrup
Toppings
1/2 banana
1 tsp peanut butter
1 tbsp granola
Dash of cinnamon
Directions:
In a sauce pan smash the 1/2 ripe banana
Add all base ingredients and stir
Put on medium heat until oatmeal starts boiling
Reduce heat to low while continuously stirring until desired consistency is met
Carefully scoop mixture into a bowl (contents will be hot)
Top with banana slices, peanut butter, granola, and cinnamon
Nutritional Value:
Calories 346
Total Fat 9.8g
Cholesterol 0
Sodium 312mg
Total Carbs 59.1g
Dietary Fiber 6.8g
Total Sugars 26g
Protein 7.8g
Overnight Oats
Ingredients:
Base
1/3 cup oats
1/2 cup almondmilk
1/2 ripe banana
Dash of vanilla
Dash of salt
Dash of cinnamon
1 tbsp non-fat plain greek yogurt
1 tsp maple syrup
Toppings
1 tbsp granola
1 strawberry
Directions:
Mash 1/2 ripe banana in mason jar (or any similar container with a lid)
Add oats into a mason jar
Add in vanilla, salt, cinnamon, yogurt, and maple syrup
Pour in milk of choice until oats are covered (roughly 1/2 cup)
Stir thoroughly
Leave in fridge overnight
In the morning enjoy straight from the jar or scoop into a bowl
Top with slices of strawberry and granola
Nutritional Value:
Calories 174
Total Fat 4.7g
Cholesterol 0mg
Sodium 216mg
Total Carbs 32.1g
Dietary Fiber 4g
Total Sugars 12.3g
Protein 7g
Oatmeal Pancakes
Ingredients:
Base
1 ripe banana
1 egg
1/3 cup oats
1/4 tsp baking powder
1/4 tsp baking soda
1 tbsp almondmilk
Dash of salt
Dash of vanilla extract
Dash of cinnamon
Toppings
1 strawberry
2 tsp maple syrup
Directions:
Pour oats, salt, and cinnamon into a blender and blend until a flour is created
Add banana, egg, milk, and vanilla extract and blend until smooth
Stir in baking powder and baking soda (depending on your blender, if you blend these in, the mixture may explode when you take the lid off)
Let stand for 3 minutes
Spray skillet with non-stick spray
Warm skillet on medium heat
Pour mixture into skillet and bake, flipping until both sides are golden brown
Top with strawberry slices and maple syrup and enjoy
Nutritional Value
Calories 311
Total Fat 6.9g
Cholesterol 164mg
Sodium 555mg
Total Carbs 55g
Dietary Fiber 6.2g
Total Sugars 22.5g
Protein 10.6g
*Oatmeal pancakes freeze well (up to two weeks)! Once cooled, store in a sealable sandwich baggie. To reheat, put in the microwave for 20 seconds, or until desired temperature.
Instant Oats
Ingredients:
Base
Your favorite package of instant oats (i.e. Quaker Maple and Brown Sugar, etc.)
1/2 cup almondmilk
Toppings
1 strawberry
1/4 banana
2 tsp almond butter
1 tsp granola
Directions:
Pour contents of packaged oatmeal in microwave safe bowl
Add milk
Heat in microwave for 1 min.-1 min. 20 seconds, or until desired temperature is reached
Top with sliced banana, sliced strawberry, almond butter, and granola
Nutritional Value
Calories 313
Total Fat 10.7g
Cholesterol 0
Sodium 339mg
Total Carbs 50.3g
Dietary Fiber 6g
Total Sugars 18.8g
Protein 7.8g
*You can also make instant oatmeal into overnight oats! Either prepare oatmeal as directed above and once cooled transition into a mason jar to store in the fridge until chilled. Or empty package contents directly into a mason jar, add milk, and stir, and place in the fridge overnight to enjoy in the morning - no heating needed!
As always, feel free to substitute ingredients (i.e. peanut butter instead of almond butter, oat milk instead of almond milk, etc.) or omit ingredients in order to adhere to dietary needs. You can also utilize the chat feature or visit the contact page for further assistance.
Sources
“Kroger® Old Fashioned Whole Grain Oats, 18 Oz.” Kroger, https://www.kroger.com/p/kroger-old-fashioned-whole-grain-oats/0001111076654?fulfillment=PICKUP.
Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services. “Dietary Guidelines for Americans.” Dietary Guidelines for Americans, 3 Dec. 2021, https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines.
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