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Steel-Cut Oats vs. Rolled Oats vs. Instant/Quick Oats

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Don’t we all just love oats? They are convenient, nutritious, incredibly tasty and filling. But with so many types out there and varying opinions on them, it can be hard to decide on which to settle for or which offers the most benefits.

While oats come in many different types they are usually categorized under three main varieties; steel-cut, rolled, and instant oats. But one thing is certain; they all begin as groats, that is; unbroken, whole grains, and are all also rich in fiber and protein.

Steel Cut Oats vs. Rolled Oats vs. Instant Oats; what’s The Difference?

Not a whole lot. The difference between them is simply how much they have been processed, and this can in turn influence the cooking time, the texture, and the taste. Below, you’ll find a breakdown of all three types. Hopefully, it will help you decide which to go in which recipes and which to reserve for simpler uses.

Quick Oats

Quick oats go through more processing than steel-cut oats and rolled oats.  The oat is partially steam-cooked and rolled thinner than “regular” oats. This is done to reduce cooking time – typically cooks with a few minutes, is softer, milder in flavor and also has a mushy texture.

While it is often used in instant/packaged oats containing ingredients like sugar, milk powder, and added flavors, it can be bought alone.

Rolled Oats

Also known as old-fashioned oats, rolled oats also undergo the steaming and flattening process.  Their flavors, though not as mild as instant oats, are considerably milder than steeled-cut oats.  Because they have also been partially cooked, they take lesser time to prepare than the steel-cut oats.

They can be used in cookies, muffins, bread and cake recipes.

Steel-Cut Oats

Also known as Irish or pinhead oats and the least processed of all three; steel-cut oats are made by cutting entire groats into several pieces instead of rolling.

This oat type takes longer to cook, tends to be chewy in texture and often keeps most of its shape even after cooking.

They are commonly used for stovetop oatmeal porridge, cakes, meatloaf and in many savory dishes.  Because they’re the least-processed, they take longer to cook.

 

Steel Oats Vs. Rolled Oats Vs. Instant Oats: Which Is Best?

All oats type are nutritious and prepared right, they can taste really amazing. However, many prefer steel-cut oats, not only because they digest more slowly, but also because of their Lower Glycemic Index.  

Unlike the other oat types, it takes longer for the digestive enzymes to reach starch inside the thicker oat pieces, thus slowing the conversion to sugar.  This means, there is less sugar (glucose) in the blood after consumption.

Foods that rank higher on the Glycemic Index are more likely to cause blood sugar spikes. Eventually, these fluctuations from food may cause insulin resistance in people genetically susceptible to the condition. The result, in the end, is high blood pressure, high blood fat, obesity, and an elevated risk of developing type 2 diabetes.

With steel-cut oats, you can be certain that you’re truly consuming whole grain with a low GI ranking during the chewing process. Also, the more you chew, the better it can be for your gum.

However, while steel-cut oats are highly recommended for the reasons mentioned above, old fashioned rolled oats are a lot more nutritious and healthier than instant oats/quick oats. Consumers do not get to enjoy the intact grains (and all their beneficial properties) in the latter, and these oat types often contain artificial flavors, colors, added sugar and salt and also may contain hydrogenated oil.

Precautions When Buying Oats

When buying oats, it is best to buy them in small quantities. Oats generally have a higher fat content than most other grains and therefore tend to go bad quickly. Even after you buy your preferred oat type, you still have to make sure you store it in a refrigerator.

Some Health Benefits Of Oats

Oats are rich in several beneficial nutrients. They are great sources of proteins, vitamins, fiber, and antioxidants.

They are usually gluten-free and so an excellent meal option for people with gluten-intolerance or with celiac disease. If you’re gluten-intolerant or dealing with celiac disease, you want to make sure that the oats you buy are certified gluten-free in order to avoid consuming products that may have come in contact with gluten during the production process.

In just 80 grams (1 cup) of dry, rolled oats, you get;

  • Protein: 12 grams
  • Calories: 308
  • Fat: 6 grams
  • Carbs: 56
  • Fiber: 8 grams
  • Iron: 20% of the RDI
  • Thiamin (b1): 26% of the RDI
  • Magnesium: 28% of the RDI
  • Phosphorus: 34% of the RDI
  • Zinc: 20% of the RDI
  • Copper: 16% of the RDI
  • Selenium: 17% of the RDI

Oats are also rich in beta-glucan; a soluble fiber found to offer so many health properties including lowering LDL aka the “bad” cholesterol for a healthier heart.

Beta-glucan in oats has also been found to be helpful for aiding weight loss and regulating blood sugar levels.  The compound is also known to help slow digestion among other benefits.

Ways to Include Oats in Your Meals

Although a common breakfast choice, they are a healthy source of beneficial nutrients and can be enjoyed at any time. Thankfully, there are several ways that you can include oats in your diet and some of them are listed below.

Ground raw oats can be used in homemade cookies, bread, cakes, and muffins

Can be added to smoothies to meet some of your fiber needs

Can be made into overnight oats when combined with cinnamon and Greek yogurt

Can be used for preparing stovetop sweet oatmeal but this time topped with peppers, salsa, eggs, avocado, and black beans

Oats can be used as a coating for chicken and fish instead of breadcrumbs

Oats can be used in making homemade granola with nuts and dried fruits. You can find the granola recipe here.

If you enjoy pancakes, you can include oats in many of your favorite pancake recipes.

Can be used instead of rice in your risotto or any other rice recipe

Can be added in soups and stews for an extra creamy texture

You can serve cooked oats with grilled veggies, tahini, and chicken for lunch or dinner

Final Thoughts

Oats are excellent sources of many beneficial nutrients and can and should be enjoyed at any time of the day. When you can, make sure you opt for one with the most nutrients and is as minimally processed as possible.

Dawn is a health and fitness enthusiast, a massage therapist and she also loves to write!

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Prevent Food Wastage: Tips For Preserving Leftovers, Why You Should Eat Your Leftovers And Mistakes To Avoid

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Yearly, billions of pounds of leftovers are discarded in just the U.S alone. While a huge chunk of this number is food that never makes it to our tables, a considerable amount of this food goes to waste from our kitchens.

Some people do not eat leftovers! And while some others would eat leftovers, it is only on the condition that they taste great when reheated or else, they are thrown out.

Unfortunately, not many know how to make leftovers taste great so they end up throwing them out. How wrong! Food is expensive and there is so much you can do with leftovers!

In this post, I’ll share some of the ways you can make the most of your leftovers, tips for using leftovers, how to preserve leftovers and some common mistakes to avoid with leftovers.  Read on!

                                  Tips For Using Leftovers

Establish A Leftovers Night Or Day

If you haven’t already, then start today. Establish a weekly leftovers night or even day. I mean, you just can’t let them go to waste. And even though consuming leftovers are not your thing, you’ll be wasting a lot of money by letting these foods go to waste. Do better; set aside a particular day each week for leftover consumption and let your family in on your plans. Again, depending on your relationship with leftovers, they may not be very inclined to join in but all that can change once you know how to prepare your leftovers.

Reheat Your Leftovers The Right Way

Depending on how long it’s been kept, your leftover can become stale. Thankfully, this can be corrected with the right reheating method. So now you don’t have to toss a meal in the thrash anymore because it has gotten bland or no longer taste as good as the first day. What you should do is re-spice, re-season, or do just about anything to bring back or even enhance the taste. Work your magic here, get creative and you’ll notice the flavor return to your food.

However, when reheating leftovers, spices and seasonings alone won’t do as most leftovers tend to dry out a little. You should add some moisture in the form of butter, sauce, sour cream, and then topped off with some cheese. You enjoy two benefits by doing this; improved texture and a better-tasting meal.

That said; note that any day can be a leftover day. You can always defrost and heat your leftovers whenever you feel like it, you do not have to wait until the leftover day.

First Foods First

With this method, you can identify the foods that need to be consumed first. And this is something you really should take seriously if you live in a household with children or have flatmates.

You can place these foods in an area of the fridge reserved exclusively for leftovers or have the meals labeled with “eat-me” first stickers. Now, everyone in the house knows where to pick food from when hungry.

Mix And Match Meals

Because leftovers are usually an assortment of food, one sure way to consume them is by mixing them up. Again, this would require re-spicing, re-seasoning and some level of creativity. Even when you have only one meal type available, you can always bulk it up by using regulars such as eggs, bread or wraps or veggies.

Make Your Leftovers Into Something New

Experiment! Get creative with the meals. Make your leftovers into something new. If you have plenty of plain white rice, you can make some fried rice with it or enjoy it with some tomato sauce or soup.

You can make your leftover chicken into chicken salad sandwiches and the enchiladas into a taco salad. Just do anything as long as the outcome is edible. You should be able to envision the meal’s outcome before starting and if it makes sense, then go for it.

Preserving Leftovers

Your leftovers will keep in a refrigerator for only a short time. If you’re not certain of consuming it within a day or two, you should freeze the meal.

Almost every meal can be frozen and defrosted later. This not only helps to ensure that you don’t waste food but also ensures that you have a supply of meals on days when you need to whip up something quickly for lunch or dinner. All you need are containers/Tupperware or sandwich-sized Ziploc bags. They are stackable and easy to defrost when needed.

Other effective ways for storing leftovers in the freezer include:

Pyrex bowls

Pyrex bowls are long-lasting and will hardly ever get scratches or stains even after multiple uses. However, opt for the ones with lids to keep your food covered in the fridge and after you take them out. Another reason you may want to opt for Pyrex bowls is that they are microwave safe. This means they can go from the fridge to the microwave with no hassle.

Mason jars

Using mason jars is another effective way to store your leftovers. However, using them can be tricky as they can shatter when contents expand in the freezer. You can prevent this by leaving some space at the top of the jars and freeze them with their lids off. Once frozen and fully expanded, you can replace the lids.

Freezer wraps

These include foil, waxed paper, and plastic. You can store chunks of leftovers such as large cuts of meat and bread in them.  They are compact, nice and so you get to fully utilize your freezer space.

Why You Should Consume Your Leftovers

You may already know why you should always consume your leftovers, but as a refresher, I’ll outline these reasons and more below. So, the next time you think about tossing that bowl of rice, you’ll have more than a few reasons not to.

Leftovers Save You Money

You work hard for your money, and while there are fancier things to spend it on, food is one essential that you never leave out. You spend good money on food! And of course, lots of time preparing it.

Now, think about it; you spent all that time and money shopping and standing in the kitchen prepping these meals only to have them go to waste. By eating leftovers, you keep the waste at bay and keep your food budget reasonable.

You Reduce Food Wastage

By choosing to include leftovers in your meal plan, you play your part in reducing global food wastage. You become part of the solution and also help yourself save money you’d have thrown away – yes; food wastage is the same thing as throwing money away.

Some Foods Taste Better As Leftovers

Soups, sauces and even casseroles are just a few of the foods that taste better with time. This is simply because their flavors have had enough time to blend well.

You should try it; make two meals at once; one that you consume today and the second for tomorrow, then refrigerate and reheat the second for tomorrow or the day after. You’ll notice it taste better than you’re used to.

It Saves You Time

Instead of starting all over with prepping a new meal, putting leftovers to use will save you valuable time.  You spend only minutes prepping and reheating leftovers instead of the hours you’d have spent on a new meal. Plus, your kitchen is cleaner and safer as cleanup is easier and quicker.

Making Use Of Leftovers: Before You Eat A Leftover

Before consuming any leftover, you want to make sure that it is safe. And this, of course, depends on how the meal is stored.

Before storing away leftovers, make sure you allow them cool, then cover and place neatly in the fridge within three hours of cooking. And while frozen foods will keep longer, you should consume foods you place in the refrigerator within two days. Depending on the food type, you can either consume them cold or heat until very hot.

Also, note that not all meals do well as leftovers. Leafy salads and pastries are best eaten fresh. For salads, then don’t dress it if you think that you might not finish it. You can always enjoy the crisp leftover salad without the dressing the next day.

Making Use Of Leftovers: Conclusion

Have you been tossing out your leftovers? Well, now you know better. Take out that Tupperware containing yesterday’s leftover, let your creativity soar, reheat and enjoy! Remember, your money doesn’t come easy, or does it? Even if it did, you don’t want it going to waste, do you?  Of course not! Now, go enjoy some leftovers!

 

Thoughts, questions, or tips on using leftovers? Share in the comment section below!

 

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How To Make Almond Chocolate Milk At Home

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If you’ve tried making your homemade almond milk, you’ll agree that the quality of your product beats most store-bought varieties hands down.

Yes, buying ready-made products can seem more convenient but if you follow the making instructions, the time and effort you spend making yours are always worth it.  Plus, homemade products are often free of the many additives commonly present in many commercially-produced foods, and you also get to tell exactly what goes into your food.

It’s the same with making almond chocolate milk. You know exactly what goes into your food and what to avoid or include.

Homemade almond chocolate milk is a safe and healthy alternative to the store-bought varieties that are usually filled with thickeners, preservatives, sugars and other artificial taste enhancers even with the often ridiculously high price tags pegged on them.

Homemade Almond Chocolate Milk: Ingredients Needed

  • 3 cups of raw almonds
  • 5 cups of filtered water
  • 1 cup of pure dark chocolate
  • Optional: 6 dry dates (seeds removed), 3 tbsp vanilla bean paste

Homemade Almond Chocolate Milk: Making Instructions

First, soak the almond nuts in water for either a few hours, overnight, or for a few days. Ensure that the almonds are covered with enough water.

When soaked, drain and rinse under running water.

Scoop the soaked almonds into your blender or food processor, add the date nuts, water and cover the lid. Blend until smooth. A thicker or thinner consistency may require less or more water, so check after blending to see if you like the consistency of the mixture. You may need to blend the almonds and dates in batches but this depends on the size of your blender or food processor.

Pour the mixture into the cheesecloth or a nut milk bag after blending to strain into a clean already prepared bowl. With your hand, firmly twist the bag to extract as much liquid as possible from the pulp.

Once strained, you can set aside the leftover pulp for dehydration and for use later in baking or added to cereals or porridges.

Place the chocolate into a separate bowl and melt over a large bowl of water placed over a saucepan containing water. You can also melt in a microwave if more convenient.

When it melts, fetch some almond milk; add to the chocolate bowl, then mix to combine well. This is so your chocolate milk mixes easily with the rest of the milk.

Once well-combined, add the chocolate mixture to your bowl of almond milk and mix. At this point, you can add any other sweetener of your choice or even more cocoa powder for extra chocolate.

Pour the mixture into a glass jar or bottle for storage in the refrigerator. It can keep for up to five days. Before you serve each time, make sure you shake properly. If you’re freezing for long, use only tempered glasses or BPA-free containers.

 

Did you try the chocolate almond milk? How did you like it? Tell us in the comment section below. Also, don’t forget to check the article on making homemade almond milk and other homemade recipes.

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How To Make Almond Milk At Home

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Don’t we all just love the convenience of store-bought varieties of our favorite food products?

Truth is, while the convenience of buying already made food products/ingredients is almost incomparable, oftentimes, it also means that we lose out on the quality that only the original can offer.

With homemade products, you actually know what goes into the product, the making process and you are able to control the taste to a large extent. What’s more? The satisfaction of creating and seeing your own finished work is second to none!

*enters almond milk*

Fast-becoming a number one go-to plant-based milk, almond milk is a favorite in many vegan/plant-based cooking and cooking recipes.

It is healthy, tasty, and requires minimal processing.  It is also one of the many non-dairy milk types that both adults and children can enjoy.

Making almond milk is not only an incredibly interesting process, but it is also a very old practice.  Several cultures have made almond milk way before the French reinvented it in form of blancmanges.

The almond milk making process simply involves leaving almonds soaked overnight in water for a few hours or a day or two. Now, depending on how creamy you want your milk, you may have to soak for even longer or shorter.  Simply rinse the seeds from the soaking water and blend/grind in fresh, clean water. The liquid you have after draining the blended almonds and water is your, fresh and tasty almond milk.

Of course, you can add some twists and bends to the process for extra sweetness or to make the delicious almond chocolate milk.

Making Homemade Almond Milk Without Carrageenan

If you like keeping your foods as addictive-free as possible, homemade almond milk gives you the liberty to do so.

One of the things many almond milk aficionados love about this plant-based milk is how it can be made without preservatives or additives like carrageenan. While carrageenan (derived from seaweed) is commonly used for thickening and emulsifying many commercially-produced food products, it can be inflammatory to the body.

It is best to make almond milk and other plant-based milk at home instead of consuming store-bought products. This way, you’ll be certain that it is completely free of additives and fillers.

Health Benefits Of Almond Milk

What are the health benefits of drinking almond milk? There are several reasons you should consume almond milk and some of these reasons are listed below.

  • Almond milk is non-dairy and so, it is free of lactose or casein. The two have been known to cause digestive issues in humans.
  • Just 1 cup of homemade almond milk provides you with up to 6 grams of protein!
  • In just one cup of homemade almond milk, you get up to 8% of your recommended daily calcium intake and 6% of your daily calcium need!
  • And finally, it is tasty! Not a health benefit alright but it still had to be mentioned for emphasis even though you already know : )

Before You Make Homemade Almond Milk: Things To Know

  • True, it would be more convenient if we could make several batches and store in the refrigerator, but we can’t.
  • Almond milk will only keep fresh for a few days and unless you intend pasteurizing it, (somehow defeats the whole idea behind making it at home) make only the quantity you need for a few days. You can always make another batch later, it takes just minutes to grind and strain after soaking.
  • When making almond milk, you can start with 1 cup of almonds to 2 cups of water. Increase or reduce or increase the quantity of water to thicken or lighten in subsequent batches if you want.
  • Almond milk can be made in a food processor or a blender. There is very little difference between the two but you can start with a blender then use a food processor the next time to see which you prefer the most.

How To Make Homemade Almond Milk

Again, one of the reasons homemade almond milk is better than the store-bought ones is that you get to tell exactly what gets into your milk. With homemade almond milk, you are certain that there are no sweeteners or fillers added to it. The recipe below is made with just two ingredients and is ready for use in less than 10 minutes (after soaking).

Soaking the almond nuts

Soak the raw almonds in water for a few hours, overnight or a few days. As the nuts absorb water, they soften and increase in size. Ensure that you cover with a cloth and allow to sit undisturbed until blending day.  Note that the longer you let the almond sit, the creamier the result.

Equipment Needed For Homemade Almond Milk

  • Strainer (cheesecloth or fine mesh nut milk bag)
  • Bowls
  • Blender/food processor
  • Measuring cup

Homemade Almond Milk: Ingredients Needed

  • 2 cups of water
  • 1 cup of raw almonds

Optional: sweeteners like maple syrup or dates can be added

Directions

  • Rinse the soaked almonds in clean water and drain.
  • Place almonds in a blender, add the water and blend at the highest speed until smooth and creamy.
  • Strain the almond blend with a cheesecloth or a fine nut-milk bag. Twist the cheesecloth or nut milk bag with your hands to extract as much liquid as possible.
  • You can add coconut oil and vanilla before blending for extra creaminess and flavor.

What Can I Do With Leftover Almond Pulp?

The leftover almond pulp can be added to porridges, homemade muffins, and cakes or any of your favorite oatmeal recipes. You can also dehydrate and store in sealed containers for use when needed.

 

Planning to make your first homemade almond milk or already given it a try? Let us know how you liked it in the comment section below.

Questions/thoughts? Also, share in the comments

 

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