Oat products are fiber-rich for a healthier diet

Numerous health agencies, including the National Cancer Institute, have recommended that Americans consume as much as 30 grams of fiber each day--a figure that is more than double the

current consumption level. Breakfast is probably the best meal of the day for getting soluble fiber-rich oat products in the diet, especially oatmeal. A bowl of hot cereal, lightly sprinkled

with brown sugar and a smidgen of whipped margarine, along with a slice of oatmeal toast and a tall glass of nonfat milk is a healthful way to start a cool autumn morning. But some typical

breakfast foods, even those that fit into the fiber-rich category, can be laden with saturated fat and cholesterol, so it is important to keep a watchful eye on such ingredients as eggs,

milk, oils and butters that are common in the muffins and quick breads. Start With Standard Recipes Other meals present an even bigger problem to those making an effort to get oats in their

diet. To be certain, a sprinkle of oat bran or oats in meat loaves, tuna salads or in the breading for fish and poultry won’t require much culinary know-how, but because of its lack of

gluten, cooking with larger proportions of oat products can produce surprising results. In some recipes the finished product has a sticky texture that has been described as “gummy” by some

tasters. To avoid this, it is best to use standard recipes such as these, which have been adapted specifically for use with oat products. They make the necessary adjustments in liquid and

fat to keep the finished product moist and less sticky--a common characteristic of foods prepared with oats. CINNAMON-APPLE-NUT MUFFINS _ 3/4 cup finely chopped apples_ _1/2 cup sugar_ _1

teaspoon ground cinnamon_ _1 cup all-purpose flour_ _3/4 cup whole wheat flour_ _2 teaspoons baking powder_ _1/4 teaspoon salt_ _1 cup nonfat milk_ _2 tablespoons melted margarine_ _2 egg

whites, lightly beaten_ _1/4 cup chopped walnuts_ Toss apples with 1/4 cup sugar and cinnamon in bowl. In separate bowl, combine remaining 1/4 cup sugar, flours, baking powder and salt. Mix

together milk, margarine and egg whites. Stir milk mixture into dry ingredients just until moistened. Add apples and nuts. Fill paper-lined muffin cups 3/4 full and bake at 400 degrees 20 to

25 minutes. Makes 12 muffins. OATMEAL-PUMPKIN BREAD _ 1 cup oats_ _1 cup nonfat milk, warmed_ _3/4 cup cooked pumpkin_ _2 egg whites_ _1 egg_ _1/4 cup melted margarine_ _2 cups flour_ _1

cup sugar_ _1 tablespoon baking powder_ _1/4 teaspoon salt_ _1 teaspoon ground cinnamon_ 1/4 teaspoon ground nutmeg _ 1 cup raisins_ _1/2 cup chopped pecans_ Combine oats and milk in large

bowl. Allow to stand about 5 minutes. Stir in pumpkin, egg whites and whole egg and margarine. In separate bowl, mix together flour, sugar, baking powder, salt, cinnamon and nutmeg.

Gradually add dry ingredients to oat mixture, then stir in raisins and nuts. Mix well. Place in 9x5-inch loaf pan coated with nonstick vegetable spray and bake at 350 degrees 55 to 60

minutes or until done. Cool on wire rack. Makes about 16 slices. BANANA YOGURT FLIP _ 1 cup plain or fruited low-fat yogurt_ _1 medium ripe banana_ _1/2 cup orange, apple or pineapple juice_

_1/4 cup oats_ _1 tablespoon honey_ _1/8 teaspoon ground nutmeg_ _1/2 cup crushed ice or 4 to 5 cubes_ Combine yogurt, banana, juice, oats, honey, nutmeg and ice in blender or food

processor container. Process about 1 minute or until smooth. Makes 2 servings. OAT PANCAKES _ 1 cup flour_ _1/2 cup oats_ _1 tablespoon baking powder_ _1/2 teaspoon salt_ _1 cup nonfat milk_

_2 egg whites, beaten_ _2 tablespoons oil_ Heat griddle over medium-high heat and spray with nonstick vegetable coating spray. Combine flour, oats, baking powder and salt. Add milk, egg

whites and oil and stir just until dry ingredients are moistened. Pour about 1/4 cup batter on hot griddle and bake until top is covered with bubbles and edges look cooked. Turn over and

cook other side, turning only once. Makes 12 pancakes. FISH FILLETS ITALIANO _ 2 tablespoons margarine_ _1 1/4 cups oats_ _2 tablespoons grated Parmesan cheese_ _1 teaspoon Italian

seasoning_ _1/8 teaspoon garlic powder_ _2 small zucchini, cut into 1/4-inch wide strips_ _6 sole or flounder fillets_ _2 tablespoons lemon juice_ _Lemon wedges_ Melt margarine in skillet

and saute oats, cheese, seasoning and garlic powder, stirring frequently, until golden brown. Sprinkle each fillet with 2 tablespoons mixture. Divide zucchini evenly among fillets, then roll

up, beginning at wide end, and secure with wood picks. Place seam side down in 8 or 9-inch baking dish. Sprinkle with lemon juice. Cover with foil and bake at 375 degrees 20 to 25 minutes,

or until fish turns opaque. Remove to serving plate. Top with remaining oat mixture and serve with lemon wedges. Makes 6 servings. VEGETABLES AND OAT BISCUITS _ 1 cup oats_ _1 cup flour_ _1

tablespoon baking powder_ _1/2 teaspoon Italian seasoning, dill weed or basil_ _1/8 teaspoon black pepper_ _3 tablespoons margarine_ _1 (7-ounce) can whole kernel corn, drained_ _1/2 cup

chopped tomato, seeded_ _1/4 cup sliced green onions_ _1 cup plain low-fat yogurt_ _1 egg white_ Combine oats, flour, baking powder, seasoning and pepper. Cut in margarine until mixture

resembles coarse crumbs. Stir in corn, tomato and onions. Combine yogurt and egg white and add to mixture, stirring with fork just until moistened. Drop by 1/3 cup onto baking sheet, sprayed

with nonstick vegetable coating spray. Bake at 400 degrees 25 to 30 minutes or until golden. Remove from baking sheet immediately and serve warm. Makes 10 servings. MORE TO READ