Elderberry Syrup

 It's that time of year…" when the world falls in love."
 Oh wait, I'm not talking about that Christmas song. I'm talking about the cold season. We made this last year and just took a teaspoon for kids daily and a tablespoon for adults. But I've heard it's best to take five of the seven days to give your body a little bit of a break. It is a simple recipe if you have dried elderberries on hand. And if not, your local health store might have some or you can just get a cupful.

* ⅔ c dried elderberries
* 3½ c of water
* 2 ginger root
* 1  cinnamon stick (1T powder)
* ½ tsp cloves
* 1 c raw honey

---
1. Boil all ingredients, except the honey; until reduced by half (about 45minutes)
2. Remove from heat and stir in honey
3. Let cool and place in closed glass jar. Store in fridge.
4. Take 5 days/week during cold season (1 tsp/kids, 1 T/adults). 3-5 times/day if have a cold.


* Original recipe from www.wellness mama.com

Things to make using medjool dates

I try to use natural sweeteners in all my recipes and cooking nowadays. And I've found that I normally can get away with fruits as sweeteners. For my muffins I'll just add lots of raisins or dates. Dates blended up work wonders. They are super sweet and sometimes we just eat one or two after dinner as our dessert (or a prune or something). The key for including them in things is generally to take out the pit, soften/soak in water, and blend up or chop finely.

Here are a few things I put dates in...
Muffins
Pancake batter
Power balls
Cranberry sauce
Sweet potato topping with pecans
But/date pie crust
Almond milk or smoothie/shake
Oatmeal

Hotdogs: uncured versus cured

 I was looking for some hotdogs the other day to satisfy my kids lunch appetite. And came across uncured hotdogs. I wasn't sure what that is, so I looked it up…

"Uncured hot dogs do not contain artificial nitrates or nitrites. The meat in an uncured hot dog is preserved with celery juice or celery powder, which happen to be a naturally occurring source of nitrates. Uncured hot dogs, like cured hot dogs, are fully cooked and should be prepared the same way."

 So uncured hotdogs aren't much different than the other types of hotdogs except that they're slightly healthier, because they use a naturally occurring nitrate instead of an artificial one to preserve the hotdogs and prevent the growth. 

 Good job celery for being helpful for preserving hotdogs…  who'd of thought? 

 So next time you're getting hotdogs… Keep your eye out in case there are uncured ones which are slightly healthier. Of course it still is a hotdog. 

New Food Adventures: Lemon

I never bought fresh lemons. In fact, I never liked them growing up!
I lived off lemon juice from concentrate, if I ever needed it. But once I learned how awesome lemons are as digestive aids and liver cleansers, not to mention they have antiseptic and antibacterial properties, I buy a bag every month!

So what do I do with all those lemons?

• Drink lemon water daily to kick start digestive health and boost immune system
• Zest and dry to save for toppings or lemon flavoring
• Slice and freeze for ready to go water flavor enhances (or keep in water all day/change daily)
• Make your own lemon infused cleaner
• Get out stains/natural bleach alternative
• Disinfect cutting board
• Homemade salad dressings, use lemon in place of part or all vinegar
• Squeeze a little lemon on sauteed greens (or broccoli) to cut through bitter flavor
• Put slices of lemon in pan under fish to help cut the fishy taste during cooking (or squeeze over after)
• homemade lemonade (just add some sweetener and water)

*Feel free to comment on other things you've used lemons for.

You can also do many of these with lime. Cooking rice in lime juice and adding cilantro is yummy.

New Food Adventures: Apple Cider Vinegar

Apple Cider Vinegar is used for all sorts of things. I got a great book at the library that said all the uses for vinegar (and one for baking soda too). But what makes ACV better than distilled white vinegar? Well, ACV has the "mother culture"--good bacteria in it that's not refined and taken out of the process. (Make sure you buy the organic Braggs brand). We don't even use distilled vinegar for recipes anymore (unless for cleaning recipes, like laundry and all-purpose cleaner, etc.) Buy a large gallon container of it, since it's the best vinegar to have on hand.

Try it for salad dressings or marinades. I also do canned salsa with my garden veggies and use half ACV and half lemon juice, instead of distilled. Or get other ideas from this cool graphic below.

How to use ACV to help heal ailments:

• For chronic conditions such as arthritis, allergies, asthma, heartburn, diabetes, high blood pressure, etc., to help in weight loss, or to boost general health: Mix 2 teaspoons of ACV in 8 ounces of water. Drink a glass of this mixture three times a day, every day.
• For acute conditions like colds, other viruses, headaches, or infections (including yeast infections, bladder infections, diarrhea, constipation, food poisoning, hemorrhoids, etc.,) : Mix 2 tablespoons of ACV in about 8 ounces of water. Drink three glasses of this mixture per day until your condition clears.
• For sore throats or bad breath: Mix ACV in equal parts water and gargle with the mixture, (if your throat is sore, let it coat the throat). You may spit it out, or, for maximum effectiveness, swallow the mixture.
• For acne, rashes, body odor, or other skin conditions (including irritation from yeast infections, jock itch, hemorrhoids and other such conditions): Dilute ACV in equal parts water and apply topically with a cotton ball. For rashes, leave on for 10-15 minutes and then rinse with water Repeat three times a day. For body odor or acne, ACV can be left on the skin without rinsing
• from http://freckleberryfinds.com/2011/09/apple-cider-vinegar-the-mother-of-all-home-remedies/

New Food Adventures: Coconut Oil

If you haven't tried one of the world's healthiest cooking oils--coconut oil--now is the time to try it. We love it and it lasts forever. It is solid at room temperature and lasts forever. We keep three large bottles of it on hand in our food storage. We buy the large Nutiva Organic, unrefined, cold-pressed extra-virgin oil at Costco for $22--that's a steal!

How we use coconut oil:

• In homemade hygiene products: deodorant, lotion (and sunscreen), toothpaste (or oil pulling)
• for popcorn (in place of butter)
• sautee vegetables (greenbeans with almonds are main/favorite option)
• degreaser (for pans of baked goods or for skillet when cooking eggs)
• melted and put into brownies in place of other oils
• use half butter and half coconut oil in homemade granola

Grain Challenge - Sprouted Grains: April

Historically, many of our grains sprouted accidentally, a happenstance that modern techniques have largely eradicated. Now, however, we're learning that we may be missing out by turning our back on sprouting; new techniques of controlled sprouting give us the best of the past, for better health.

WHAT IS A SPROUTED GRAIN?

Grains are the seeds of certain plants, largely cereal grasses. Like all seeds, grain kernels are a marvel of nature, containing the potential of a whole new plant, patiently waiting its turn in the sun.

All three edible parts of the whole grain – the germ, endosperm, and bran – are crucial to creating the new plant. The germ is the plant embryo, which, when it grows, will feed on the starchy endosperm. The bran layers provide some additional nutrients and — along with the inedible husk found on many grains – help protect the grain seed until it’s ready to start the growth cycle.

Until then, the seed counts on certain built-in growth inhibitors to keep it from germinating until temperature and moisture conditions are just right. Then, once sprouting starts, enzyme activity wipes out these growth inhibitors and transforms the long-term-storage starch of the endosperm to simpler molecules that are easily digested by the growing plant embryo.

Just as the baby plant finds these enzyme-activated simple molecules easier to digest, so too may some people. Proponents of sprouted grains claim that grains that have just begun sprouting – those that are straddling the line between a seed and a new plant, as shown here — offer all the goodness of whole grains, while being more readily digested.

What’s more, the sprouting process apparently increases the amount and bio-availability of some vitamins (notably Vitamin C) and minerals, making sprouted grains a potential nutrition powerhouse.

There is at this time no regulated definition of 'sprouted grain.'  Consumers who want to understand what they are eating, and companies who are considering manufacturing or marketing sprouted grains may find it useful to review and compare existing industry definitions. Click here to see how AACCI and various manufacturers define sprouted grains.

CONTROLLED SPROUTING FOR MAXIMUM BENEFITS

Until about a hundred years ago, humans harvested their grains, tied them into sheaves, and left them in the field until they were ready to thresh the grain. Inevitably, with this exposure to the weather, at least some of the grain would begin to sprout.

Rice Germinating EquipmentWhile a little sprouting appears to be good for us, there’s a sweet spot. Just the right amount of time, temperature, and moisture are necessary to start the germination process. Too much moisture, and the grain drowns, with the seed splitting open not from the force of an emerging, vibrant seedling but instead, simply from waterlogged swelling. Or, the sprout may begin to emerge but then, if the moisture source is not removed, it can begin to ferment or even to rot.  Time is important too: if a healthy sprout continues to grow indefinitely, it becomes a new grass stalk, losing its digestibility, since humans can’t properly digest grasses.

Fortunately, companies marketing sprouted grains today don’t simply leave their grains randomly in the field. They sprout their grains under carefully-controlled conditions, with just the right amount of moisture and warmth, until the important enzymatic processes are at their peak, and then they use the sprouted grains to make products.

DRY OR WET?

Companies making sprouted grain products currently use two different approaches – dry and wet – once the grains are sprouted.

The Dry Approach. Some companies sprout the grain then dry it , to lock in this ideal stage. At this point, the sprouted grain can be stored until it’s cooked as a side dish, or it can be milled into sprouted grain flour, which is in turn used to make a wide variety of products.

The Wet Approach. Alternately, other companies mash the wet, sprouted grains into a thick purée which is used to make breads, tortillas, muffins and other products. These products are often described as “flourless” and are frequently sold frozen.

HEALTH BENEFITS OF SPROUTED WHOLE GRAINS

Sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities.

The pace of research is quickening, with studies documenting a wide range of health benefits for different sprouted grains. Here are just a few:

• Sprouted brown rice fights diabetes.
• Sprouted buckwheat protects against fatty liver disease.
• Cardiovascular risk reduced by sprouted brown rice. 
• Sprouted brown rice decreases depression and fatigue in nursing mothers.
• Decreased blood pressure linked to sprouted barley.

COOKING AND ENJOYING SPROUTED GRAINS

There are three main ways to enjoy sprouted grains: You can buy packaged sprouted grains, cook sprouted grains as side dishes, or bake with sprouted grain flours.

Grain Challenge - March: Quinoa

March's Grain of the Month is Quinoa. High in the Andes, the quinoa harvest starts in late March, when farmers gather together for celebrations like the two-day Harvest Festival near the salt flats of Uyuni – a gathering of representatives from 4,000 family farms. By celebrating quinoa in March, we're honoring these timeless traditions, with information about this unique "mother grain."

QUINOA AT A GLANCE

"While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom."

That was the pronouncement of researcher Philip White, in an obscure 1955 article on "Edible Seed Products of the Andes Mountains." While very few people may have read White's original article, in the last few years his words have been repeated on countless websites and in articles in newspapers and magazines, as quinoa has been rediscovered.

Quinoa (Chenopodium quinoa, or goosefoot) is in fact not technically a cereal grain at all, but is instead what we call a "pseudo-cereal" – our name for foods that are cooked and eaten like grains and have a similar nutrient profile. Botanically, quinoa is related to beets, chard and spinach, and in fact the leaves can be eaten as well as the grains. It's a testimonial to how far quinoa has come in the last five years, that most people now know it's pronounced KEEN-wah, not kwin-OH-a.

Kañiwa (Chenopodium pallidicaule, also in the goosefoot family) is a cousin of quinoa. Unlike quinoa, kañiwa (pronounced kah-nyee-wah) is not coated in bitter saponins that must first be rinsed away. 

Quinoa grows on magenta stalks three to nine feet tall, with large seedheads that can be almost any color, from red, purple and orange to green, black or yellow. The seedheads are prolific: a half pound of seed can plant a full acre, yielding 1200-2000 pounds of new seeds per acre. Since nutrient-rich quinoa is also drought resistant, and grows well on poor soils without irrigation or fertilizer, it's been designated a "super crop" by the United Nations, for its potential to feed the hungry poor of the world. 

Over 120 different varieties of quinoa are known, but the most commonly cultivated and commercialized are white (sometimes known as yellow or ivory) quinoa, red quinoa, and black quinoa. Quinoa flakes and quinoa flour are increasingly available, usually at health food stores.  

Sacred to the Incas, quinoa was referred to by them as chisaya mama, or the mother of all grains. Legend has it that each year, the Incan emperor would sow the first quinoa seeds, with much solemn ceremony. Although it's estimated that Bolivians in the Lake Titicaca area began to cultivate quinoa at least five thousand years ago, quinoa came close to disappearing after 1532. That's when Francisco Pizarro, the Spanish explorer, destroyed the quinoa fields to undermine the Incan culture, built as it was on ceremonies that almost all involved quinoa. Only small pockets of wild quinoa at high altitudes survived, and quinoa was largely forgotten until its "rediscovery" by the outside world in the 1970s.

Today, an amazing range of products are made with quinoa, from breakfast cereals to beverages. Quinoa pasta is popular among those following a gluten-free diet, and the grain is a favorite ingredient in granolas, breads, and crackers. Home bakers can try "ancient grain" blends or cook with quinoa flakes and flours. In the restaurant world, the National Restaurant Association named quinoa as the hottest trend in side dishes in its 2010 "What's Hot" survey of chefs. And the ultimate: we were even served up with quinoa shampoo at a major hotel chain not long ago!

Although scores of varieties of quinoa exist in the Andes, three are most widely cultivated and available: white, red, and black.  This illustrated list will help you recognize them.

	Quinoa Plants Growing in the Field This is what quinoa plants look like, growing in the high altitudes of mountainous regions.
	Quinoa or White Quinoa This is the most common kind of quinoa available in stores, so you'll often see it just called quinoa. Sometimes it's also called ivory quinoa.
	Red Quinoa Cooks report that red quinoa holds its shape after cooking a bit better than white quinoa, making it more suitable for cold salads or other recipes where a distinct grain is especially desirable.
	Black Quinoa A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black color when cooked.
	Quinoa Flakes As with rolled oats or barley flakes, quinoa flakes are created by steam-rolling the whole grain kernel. Flaked grains always cook faster than whole kernels (groats) but since quinoa is already a quick-cooking grain, these flakes make a great instant breakfast.
	Quinoa Flour Okay, all flours look pretty similar, so you'll have to trust us – this is quinoa flour.

HEALTH BENEFITS OF QUINOA

Quinoa is known as an "ancient grain," but to most scientific researchers, it's a new kid on the block. While the existing research on quinoa pales next to well-studied grains like oats or barley, the pace of quinoa research is picking up, and presenting some intriguing preliminary data.

• Quinoa is a more nutritious option for gluten free diets.
• Quinoa may be useful in reducing the risk for diabetes.
• Quinoa helps you feel fuller longer.

It's not surprising that quinoa supports good health, as it's one of the only plant foods that's a complete protein, offering all the essential amino acids in a healthy balance. Not only is the protein complete, but quinoa grains have an usually high ratio of protein to carbohydrate, since the germ makes up about 60% of the grain. (For comparison, wheat germ comprises less than 3% of a wheat kernel.) Quinoa is also highest of all the whole grains in potassium, which helps control blood pressure.

What's more, quinoa is gluten free, which makes it extremely useful to the celiac community and to others who may be sensitive to more common grains such as wheat – or even to all grains in the grass family.

COOKING TIPS AND RECIPES FOR QUINOA

Quinoa has quickly become a favorite of whole grain cooks, because its tiny grains are ready to eat in just 15 minutes!  You can tell when it's done, because you'll see that little white tail– the germ of the kernel – sticking out. Like couscous, quinoa benefits from a quick fluff with a fork just before serving.

Quinoa has a subtle nutty taste that marries well with all kinds of ingredients. But make sure you rinse it well before cooking: quinoa grows with a bitter coating, called saponin, that fends off pests and makes quinoa easy to grow without chemical pesticides. While most quinoa sold today has had this bitter coating removed, an extra rinse is a good idea to remove any residue.

Cooks can choose from ivory, red, or black quinoa; from sprouted quinoa; from Arzu (a blend of buckwheat, quinoa, beans, and spices); or from quinoa flakes or flour, as a starting point for cooking.

Grain Challenge - February: Barley

           from www.wholegraincouncil.org

BARLEY AT A GLANCE

How important is barley to civilization? Aside from its use as food, barley is the root of the English measurement system. In 1324 Edward II of England standardized the inch as equal to “three grains of barley, dry and round, placed end to end lengthwise." The foot, the yard, the mile, and all other English measurements followed on. 

Barley is highest in fiber of all the whole grains, with common varieties clocking in at about 17% fiber, and some, such as the variety called Prowashonupana barley (marketed by Conagra asSustagrain), having up to 30% fiber! (For comparison, brown rice contains 3.5% fiber, corn about 7%, oats 10% and wheat about 12%.) While the fiber in most grains is concentrated largely in the outer bran layer, barley's fiber is found throughout the whole grain, which may account for its extraordinarily high levels.

But the goodness of whole grains comes from more than fiber. Whole grain barley is high in antioxidants, vitamins and minerals essential to health, too. However, much of the barley eaten in the U.S. is pearled or pearl barley, which is missing some or all of its bran layer. 

As it grows in the field, most barley has an inedible hull adhering tightly to the grain kernel. The easiest, quickest way to remove this inedible hull is to scrape (pearl) it off without worrying too much about how much bran comes off at the same time. To make sure you're enjoying true whole grain barley, looked for hulled barley (barley where the inedible hull was removed carefully, keeping any bran loss to insignificant levels) or hulless barley (a different variety that grows without a tightly-attached hull).

	Barley, growing in a field This is what barley looks like as it grows in the field. Most barley is what's called "covered barley," which means it has a tough, inedible outer hull around the barley kernel. This covering must be removed before the barley can be eaten. A less common variety, referred to as "naked" barley, has a covering, or hull, that is so loose that it usually falls off during harvesting.
	Hulled Barley (sometimes called Dehulled Barley) Hulled barley is covered barley that has been minimally processed to remove only the tough inedible outer hull. It's challenging to remove the hull carefully so that some of the bran is not lost – but that's what must be done for covered barley to be considered whole grain.  (see Pearl Barley, below)
	Hulless Barley This type of barley has an outer hull that's so loosely attached to the kernel that it generally falls off during harvesting. This cuts down on processing and ensures that all of the bran and germ are retained.
	Barley Grits When barley kernels are cut into several pieces, they become grits. Read the label carefully: grits from hulled or hulless barley are whole grain, but grits created by cutting up pearl barley are not considered whole grain.
	Barley Flakes If barley flakes remind you of oatmeal (rolled oats), it's because they're created the same way, by steaming kernels, rolling them, and drying them. As with barley grits, flakes can be made from whole grain barley or from pearl barley, with only the former considered to be whole grains. Barley flakes cook faster, because they've been lightly steamed and because of their greater surface area.
	Barley Flour Barley flour is used in baked goods and as a thickener for soups, stews and gravies. While it contains gluten, the protein that helps baked goods rise, the type of gluten in barley flour does not promote adequate rising on its own, so barley flour is usually used with wheat flour. Look for whole grain barley flour, ground from hulled or hulless barley, not from pearl barley.
	Pearl Barley (not a whole grain) Pearl barley has been polished, or "pearled" to remove some or all of the outer bran layer along with the hull. If it's lightly pearled, pearl barley will be tan colored (top photo); if it's heavily pearled, barley will be quite white (bottom photo). Most of the barley found in the typical supermarket is pearl barley. Although it is technically a refined grain, it's much healthier than other refined grains because (a) some of the bran may still be present and (b) the fiber in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.
	Quick Pearl Barley (not a whole grain) Quick barley is a type of barley flake that cooks in about 10 minutes, because it has been partially cooked and dried during the flake-rolling process. Although barley flakes can be whole grain and technically it would feasible to create quick whole grain barley (similar to quick oats, which are whole grain), the quick barley commercially available today is made from pearl barley and so is not whole grain.

HEALTH BENEFITS OF BARLEY

In scientific studies, barley has been shown to reduce the risk of many diseases, and to provide important health benefits. Barley offers many of the same healthy vitamins and minerals as other whole grains, but many think its special health benefits stem from the high levels of soluble beta-glucan fiber found in this grain.

According to a recent review in the journal Minerva Med, beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function. New research even indicates that beta-glucans may be radioprotective: they may help our bodies stand up better to chemotherapy, radiation therapy and nuclear emergencies.

• Barley, like all whole grains, reduces blood pressure.
• Eating barley has been shown to lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
• A flood of recent research indicates that barley's ability to control blood sugar may be exceptional, offering an important tool against rising rates of diabetes.
• Barley has more protein than corn, brown rice, millet, sorghum or rye, and is higher in fiber and lower in soluble (starch) carbohydrates than almost all other whole grains.
• Barley may help you feel full longer, and thereby help you control your weight.
• Barley – even pearl barley – may help reduce visceral fat and waist circumference.

How to store

Raw/uncooked barley (pearl barley, whole grain barley kernels, barley flour, barley flakes, barley grits) should be stored in an airtight container in a cool place, preferably in the refrigerator or freezer.  If refrigerated or frozen in an airtight container, raw/uncooked barley may be stored for about 6 months.

Cooked barley (pearl or whole grain kernels) may be stored for a short time prior to using.  Place cooked pearl or whole grain barley kernels in an airtight container and refrigerate or freeze for up to a week.  For best results, bring refrigerated or frozen barley to room temperature before using.

COOKING TIPS

Cooking time: pearled, 45-60 minutes; hulled, 90 minutes

Liquid per cup of grain: 3 cups

How to cook barley: Combine barley and water in a pot and bring to a boil. Reduce heat, cover and simmer until tender.

To cook pearl barley: In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup pearl barley and return to boil.  Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed.  Makes about 3 to 3-1/2 cups.

In a crock pot or slow cooker: Place 2-1/2 cups boiling water, 1 cup pearl barley and 1/2 teaspoon salt in crock pot or slow cooker.  Cover and cook on HIGH for approximately 1 hour and 45 minutes.  

To cook whole grain barley kernels:  In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup whole grain barley kernels and return to boil.  Reduce heat to low, cover and cook about 50 to 55 minutes.  Makes about 3 cups.  Note: Because whole grain barley retains most of the outer bran layer, the kernels tend to absorb less liquid during the cooking process.  It may be necessary to pour off any remaining liquid after 50 to 55 minutes of cooking time.  Compared to pearl barley, whole grain barley tends to be chewier in texture and produces a more robust flavor.

Using barley flour: Barley flour adds a subtle nutty flavor and fiber to baked goods.  While barley flour contains gluten, the protein that makes baked goods rise, the type of gluten in barley does not promote adequate rising on its own.  So it’s best to use barley flour in combination with all-purpose enriched wheat or whole wheat flour.  As a rule of thumb, barley flour may be substituted for about 1/4 of the total flour used in yeast breads.  For most quick breads, muffins, cookies and bars, barley flour may be substituted for about 1/2 of the total amount of flour used.

Grain Challenge - January: Oats

This information is from www.wholegraincouncil.org

January has long been celebrated as National Oatmeal Month. (So it's only right we start off the challenge with this familiar grain.

OATS AT A GLANCE

Samuel Johnson's 1755 dictionary defined oats as "A grain, which in England is generally given to horses, but in Scotland appears to support the people." The Scotsman's retort to this was, "That's why England has such good horses, and Scotland has such fine men!"

Oats (Avena sativa) have a sweet flavor that makes them a favorite for breakfast cereals. Unique among the most widely-eaten grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.
In the U.S., most oats are steamed and flattened to produce rolled oats, sold as "old-fashioned" or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20-30 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!

	Raw Oats, newly harvested This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won't see them this way in stores, but we thought you'd like to see what they look like fresh from the fields.
	Whole Oat Groats A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.
	Steel Cut Oats 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. Steel cut oats are also sometimes called Irish oatmeal.
	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.
	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.

HEALTH BENEFITS OF OATS

Scores of studies have documented the many health benefits of oats.

• Eating oats helps lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
• Oats help you feel fuller longer, which helps control your weight.
• Oatmeal and oats may help lower blood pressure.
• Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar.
• Oats help cut the use of laxatives, without the side effects associated with medications.
• Oats are high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers.
• Early introduction of oats in children's diets may help reduce their risk of asthma.
• Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
• Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity. (Which is increased when taken with vitamin c--so drink some OJ with your morning oats!)

How to store

Oats are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover so as to ensure its maximal freshness. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.

If you purchase prepared oatmeal products such as oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.

Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months.

COOKING TIPS 

 Although oats do not actually contain gluten, they are generally grown alongside gluten grains such as wheat and barley, which is why many people with gluten intolerance cannot eat them. However, pure, uncontaminated, certified gluten-free oats (which can be ordered online or sometimes found in health food stores) can usually be tolerated by those with celiac disease. In rare cases, a protein called avenin has triggered an immune response similar to that of gluten in some people with celiac disease. Proceed with caution if gluten is an issue for you.

Cooking time: Bran, 5-7 minutes; rolled, 10 minutes; steel-cut, 20-40 minutes; groats, 45-60 minutes

Liquid per cup of grain: Bran and rolled, 2 cups; steel-cut and groats, 3 cups

How to cook oats:  With the exception of whole oat groats, oats are among the only grains that should be stirred while cooking. For oat groats, combine groats with water in a pot, cover and bring to a boil. Reduce heat and simmer for 45-60 minutes until tender. For steel-cut, rolled or oat bran, combine with the appropriate amount of water in a pot and, covered, bring to a boil. Reduce heat, and simmer uncovered for required time, stirring often (stir steel-cut oats less), until desired consistency is reached. Season with milk or soymilk, dried or fresh fruit, your favorite spices and a small amount of low-glycemic sweetener, if you wish. A spoonful of nut butter stirred in before eating also makes a delicious addition. (from drweil.com)

Here are some more tips to get your oats in...

1. Opt for Healthier Instant Oatmeal

2. Make Some Muffins With Oats

3. Substitute Oats for Other Fillers

4. Add Toasted Oats to Other Dishes

5. Thicken Soups and Stews with Oats

6. Cook up a Fruit Crisp

7. Replace up to 1/4 the amt of Flour With Oats

8. Move Over, Chocolate Chip Cookies--try oats and use applesauce instead of the oil

9. 'Oatify' Your Homemade Bread

10. Make your own granola

RECIPES
Steelcut
Overnight Crockpot Oatmeal

Rolled
Heart healthy oat cookies
Baked blueberry oatmeal
PB banana oat squares
Granola