Oatmeal, November’s Super Superfood

Do you know what Avena sativa is? It’s humble oats, a great whole-grain food. Most of us take oats in rolled, crushed or steel-cut form rather than as whole oat groats which can take a full hour to cook. While oats are most often consumed as a breakfast food, they are very versatile. Consider these health advantages:

Balanced nutrition. Oats are a great source of carbs and fiber and contain more protein (and fat) than most grains.

Vitamin bonanza. Oats are loaded with vitamins, minerals and antioxidant plant compounds, making them one of the most nutrient-dense foods you can eat.

Soluble fiber. The soluble (dissolves in liquid) fiber in oatmeal can reduce the absorption of cholesterol into your bloodstream and reduces your “bad” or low-density lipoprotein (LDL) cholesterol.

Now that you know more about this whole-grain superstar, here’s delicious recipe you can feel good about: Baked Oatmeal Breakfast Bars


2 cups old-fashioned rolled oats

1/3 cup packed brown sugar

1 tablespoon white sugar

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1 cup milk

2 eggs

2 tablespoons canola oil

1 teaspoon vanilla extract

(optional) your choice of mix-ins to taste (raisins, craisins, nuts, coconut, etc.)


  1. Preheat oven to 350 degrees F (175 degrees C). Grease an 8-inch square pan.
  2. Combine oats, brown sugar, white sugar, baking powder, salt, and cinnamon together in a bowl. Whisk milk, eggs, canola oil, and vanilla extract together in a separate bowl. Stir egg mixture into oats mixture until well combined; set aside until flavors blend, about 20 minutes. Spread oats mixture into prepared square pan.
  3. Bake in the preheated oven until edges are golden brown, about 30 minutes.


(Photo and recipe courtesy of allrecipes.com)

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