OAT ESSENTIALS

oat essentials
A cookbook of simple topping, sweet and savory oatmeal.
Meredith Publisher

for all the oat lovers,
enjoy.
Copyright © 2016
All rights reserved. This book or any portion thereof may
not be reproduced or used in any manner whatsoever without
the express written permission of the publisher except for
the use of brief quotations in a book review.
Printed in the United States of America
First Printing, 2016
ISBN 0-9000000-0-0
Falling Anvil Publishing
123 Mesa Street
Scottsdale, AZ 00000
www.FallingAnvilBooks.com

contents
"Food is essential to life, therefore, make it good."
S. Truett Cathy
16
oat selection
20
equipment
26
ingredients
Chapter Ⅰ _ 28
toppings
34
raspberries
38
blueberries
40
banana & nuts
Chapter Ⅱ _ 42
pastries
46
cherry scones
48
strawberry cookies
52
chocolate muffins
Chapter Ⅲ _ 54
savory
56
balsamic fig
58
mushroom & thyme
60
vegetable upma
[ table of content ] • 11
- oat essentials -

[ health ]
noun
the state of being free from illness or injury.
less cardiovascular disease
health benefits
lower cholesterol levels
A steaming bowl of fresh cooked oatmeal is the perfect way to start off
your day, especially if you are trying to prevent or are currently dealing with
heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific
type of fiber known as beta-glucan. Since 1963, study after study has proven
the beneficial effects of this special fiber on cholesterol levels. Studies
show that in individuals with high cholesterol (above 220 mg/dl), consuming
just 3 grams of soluble oat fiber per day typically lowers total cholesterol
by 8-23%. This is highly significant since each 1% drop in serum cholesterol
translates to a 2% decrease in the risk of developing heart disease. High
cholesterol levels correlate with the build up of plaques in blood vessel walls.
If these plaques become damaged or simply grow too large, they can
rupture, blocking a blood vessel and causing a heart attack, stroke, or blood
clots elsewhere in the body. Lowering high cholesterol levels can therefore
significantly reduce the risk of cardiovascular disease and stroke. People
eating the most fiber, 21 grams per day, had 12% less coronary heart disease
and 11% less cardiovascular disease compared to those eating the least,
5 grams daily. Those eating the most water-soluble dietary fiber fared better
with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Risk of Cardiovascular Disease
health benefits
Unique Oat Antioxidants Reduce
Oats, via their high fiber content, are already known to help remove
cholesterol from the digestive system that would otherwise end up in the
bloodstream. Now, the latest research suggests they may have another
cardio-protective mechanism. Antioxidant compounds unique to oats, called
avenanthramides, help prevent free radicals from damaging LDL cholesterol,
thus reducing the risk of cardiovascular disease, suggests a study
conducted at Tufts University and published in The Journal of Nutrition.
In this study, laboratory animals were fed saline containing 0.25 grams of
phenol-rich oat bran, after which blood samples were taken at intervals
from 20 to 120 minutes. After 40 minutes, blood concentrations of avenanthramides
had peaked, showing these compounds were bioavailable
(able to be absorbed).Next, the researchers tested the antioxidant ability of
avenanthramides to protect LDL cholesterol against oxidation (free radical
damage) induced by copper. Not only did the avenanthramides increase
the amount of time before LDL became oxidized, but when vitamin C was
added, the oat phenols interacted synergistically with the vitamin, extending
the time during which LDL was protected from 137 to 216 minutes.
[ health benefits ] • 13
- oat essentials -

Oats have a well-balanced nutritional composition, and one
serving (30 grams) of oats contains 117 calories.
Oats are among the world’s healthiest grains.They are a good source
of many vitamins, minerals and unique plant compounds. Oats also contain
large amounts of unique soluble fibers called beta-glucans, which provide
numerous health benefits. These include lower cholesterol, reduced blood sugar
and insulin responses, relieved constipation and improved immune function.
In addition to all this, oats are also very filling, and may reduce appetite and
help you eat fewer calories.
Buy small quantities of oats at one time since this grain has a slightly higher
fat content than other grains and will go rancid more quickly. Oats are gener
ally 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.
Different types of oats require slightly different cooking methods for making
hot cereal or porridge. For all types, it is best to add the oats to cold water and
then cook at a simmer. The preparation of rolled oats and steel-cut oats require
similar proportions using two parts water to one part oats. Rolled oats take
about 15 minutes to cook while the steel-cut variety takes about 30 minutes.
Due to their consistency, oat groats require more time and more water. Use three
parts water to one part oat groats and simmer for approximately 50 minutes.
[ health benefits - continued ] • 15
- oat essentials -

aw 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.
[ choose your oat ]
Detailed information about the different kinds of oats, important
nutritional guidelines, and heart-healthy oat recipes.
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.
[ choose your oat ] • 17
- oat essentials -

oat flour
Oat flour is a whole grain flour that can be used in baking, or for
thickening soups and stews.
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!
Not Recommend
[ choose your oat - continued ] • 19
- oat essentials -

asic kitchen
equipment
[ Pans ] [ Chef's Knife ] [ Colander ] [ Cookie Sheets ]
[ Cutting board ] [ Paring kife ] [ Cookie Scoop ] [ Saute Pan ]
[ Pressure cooker ]
[ Rolling Pin ] [ Mixer ] [ Pot ]
[ Vegetable peeler ] [ Metal Spatula ] [ Mixing Bowls ] [ Muffin or Cup-cake Pan ]
[ equipment ] • 21
- oat essentials -

- Slow cooker
- Rice cooker
- Pressure cooker
cookers
[ cooker ] • 23
- oat essentials -

wooden
equipment
DURABILITY
TOXICITY
Wooden cutting boards should generally be made from hard, tight-grained
woods. Let's break this down. Most cutting boards are made from trees classified
as hardwoods. This classification is a bit confusing as it doesn't depend
on hardness, but the type of tree. Hardwoods are angiosperms aka flowering
plants with broad leaves. Think maple, oak, and birch. Softwoods are gymnosperms
(about 80% of the world's harvested timber) and include pine, firs, or the
redwoods. Another distinction is that hardwoods have pores to transport water,
while softwoods rely on a different mechanism called medullary rays. This will be
important later. Having said all this, in general, hardwoods have a higher density
so are harder and more durable than softwoods.
This makes them an ideal material for cutting boards as they wont score as easily.
Cuts and scratches from knifes cause an uneven cutting surface, allow for bacteria
and water to enter the board, and can be unsightly. Manufactures such as Larch
Wood, make blocks from softwoods, but solely use end-grain construction to retain
durability. End grain puts the wood fibers at the surface of the board, so that
knives run against the end of the fibers, instead of across.
This design prevents the fibers from splitting. The reason is that oak, while
hard, has very large pores. When these pores are cut through they are visible to
the naked eye. Large pores cause the same problem as cuts and scratches –
they harbor bacteria and can cause water-logging. Woods like hard rock maple,
walnut, cherry (all materials used by John Boos), and teak are considered
“close grain,” meaning they have small pores for a smoother surface less friendly
to bacteria and other harmful substances.
Wood toxicity is a concern for woodworkers who are exposed to the raw
materials and wood dust. Wood toxicity can take the form of irritation, sensitization,
and even poisoning. While a typical cutting board user isn't exposed to wood
dust, it does raise the question of whether wood is food safe. Oils and resin can
leach into foods you are preparing, so it is important to consider in the case of rare
or exotic woods not typically used in cutting board construction.
Rosewood is a good example. It is a rich, dark brown timber prized for its beauty
and hardness. However, some people are sensitive to the oils it leaches. While there
are very few woods that are viewed as toxic after being finished, it is important to
remember that some individuals are more sensitive than others.
Another toxicity concern stems from reclaimed lumber – wood that is retrieved
from its original application for a different use. Examples are timbers from fencing,
old barns, factories, or warehouses. Wood from these sources is often beautiful and
has a distinctive worn look. However, this timber could have been treated with
dangerous chemicals or exposed to toxins. Though gorgeous, cutting boards made
from reclaimed lumber may not be food safe.
ENVIRONMENTAL
There are many complicated issues surrounding the use of lumber such as
questions about habitat destruction, deforestation, sustainability, and human and
economic rights. Some of the most durable and beautiful wood for cutting
boards, guitars, and furniture are also endangered. The Convention on International
Trade of Endangered Species (CITES) was an agreement formed between
governments in 1973 that established protection for species including trees. There
is also the International Union for the Conservation of Nature (IUCN) which
identifies, maintains, and publishes a “red list” of tree species that are in danger.
You are probably familiar with their classifications: critically endangered,
endangered, and vulnerable. Certain types of mahogany, walnut, ebony, and teak
can be found on these lists.
Wooden Equipment • 25
- oat essentials -

asic ingredients in kitchen
[ Milk ]
[ Butter ]
[ Heavy cream ]
[ Pasta ]
[ Eggs ]
[ Parmesan ]
[ Couscous ]
[ Rice ]
[ Bacon ]
[ All-purpose flour ]
[ Parsley ]
[ White sugar ]
[ Celery ]
[ Brown sugar ]
[ Carrots ]
[ Lemons ]
[ Limes ]
[ Powdered sugar ]
[ Orange juice ]
[ Baking powder ][ Garlic ]
[ Active dry yeast ]
[ Chicken stock ]
[ Beef stock ]
[ Shallots ]
[ Potatoes — Idaho ]
[ Onions — yellow ]
[ Onions — red ]
[ Tomatoes ]
get ready
You would like to start cooking a wider variety of meals but you’re not sure what
some basic ingredients for the Beginner Cook are to have handy in the kitchen?
It’s always frustrating to look at new recipes and find that we don’t have any
of the ingredients! So if you’re fed up of bland chicken, veggies and potatoes,
check this list of the basic ingredients we should always have in our kitchen.
basic dry spices
Coarse salt
Red chili flakes
Black peppercorns
Fennel seeds
Paprika
Oregano
Turmeric
Whole nutmeg
Bay leaves
Cayenne pepper
Thyme
Cinnamon
[ ingredient / spice ] • 27
- oat essentials -

[ toppings ]
A hearty and healthy oatmeal breakfast can start your
day off on a healthy high note. It's quick, fueling, and supports healthy
weight loss. Skip the instant packages full of added
sugar, and top off your omemade hot breakfast with a creative mix
of ingredients that satisfy. ⁋ ⁋ ⁋ ⁋

You’ve probably tried a whole bunch of fruity toppings already, but basically anything fresh will do.
Get creative, with options like pear, nectarine, mango, pineapple and more,
There’s no question about it: Oatmeal is a nutritional powerhouse.
“Oats not only provide filling fiber, but are also rich
in b-vitamins and minerals to aid in boosting your
metabolism and providing stable energy throughout
your day,” says Ali Miller, RD, LD, CDE, owner
of Naturally Nourished, a functional medicine
practice in Houston, TX. And though it shines when
eaten solo, oatmeal is even better when nutrient-rich
extras are piled on top. “Oatmeal is versatile,”
says Kath Younger, RD, of Charlottesville. “Not only
can you use it as a base for a grain bowl like you
would with quinoa, you can also eat it hot or cold
and with as many different kinds of ingredients mixed
in as you like,” she adds.
To get the most out of your bowl, Miller recommends opting for
steel-cut oats, the variety that’s highest in soluble fiber
and beta glucans ( linked to lower cholesterol ).
Cook up a big batch, thensimply portion out threefourths
of a cup of cooked oats each day, adding
whichever toppings suit your fancy.
[ Chapter Ⅰ ] • 31
- oat essentials -

[ top·ping ]
noun
a layer of food poured or spread over a base of a different type of food to add flavor.
Oatmeal is one of the most versatile, universally liked, and frugal breakfast
staples that any home should have! There are so many people in this world who
eat their oatmeal with brown sugar and raisins on top, then carry on about
their lives, and that’s fine. The fact that they’re eating oatmeal is a good thing,
but how sad for them. What a missed opportunity! Oatmeal can, and should,
be treated as a canvas for all sorts of inventive toppings, both savory and sweet.
TOPPINGS
MAKE IT DIFFERENT
Great oatmeal starts with plain rolled oats, or steel-cut oats, cooked in a
little water or milk, and topped with wholesome ingredients. It’s a feel-good start
to the day, and if you make it a habit, it can do your health some favors.
[ Chapter Ⅰ ] • 33
- oat essentials -

oatmeal and raspberries
Get your day started right with healthy oatmeal and the fresh taste of raspberries. For a
double burst of berry flavor, hide a teaspoon of raspberry jam in each serving.
ingredients
1 cup old fashioned oats
1 cup water
1 cup milk
¼ teaspoon salt
½ cup fresh raspberries
1 tablespoon brown sugar
maple syrup }
raspberry jam }
raspberries
One of the most fascinating new areas of raspberry research involves the
potential for raspberries to improve management of obesity. Although this
research is in its early stages, scientists now know that metabolism in our
fat cells can be increased by phytonutrients found in raspberries, especially
rheosmin (also called raspberry ketone). By increasing enzyme activity,
oxygen consumption, and heat production in certain types of fat cells, raspberry
phytonutrients like rheosmin may be able to decrease risk of obesity
as well as risk of fatty liver. In addition to these benefits, rheosmin can
decrease activity of a fat-digesting enzyme released by our pancreas called
pancreatic lipase. This decrease in enzyme activity may result in less digestion
and absorption of fat.
Research on organic raspberries has now shown organic raspberries to
be significantly higher in total antioxidant capacity than non-organic raspberries.
Raspberries in the study were grown on farms in Maryland
had been certified as organic by the U.S. Department of Agriculture. A
series of tests involving free radical scavenging all provided the same results:
organic raspberries outperformed their non-organic counterparts in
terms of their antioxidant activity. This greater antioxidant capacity was
associated with the greater levels of total phenols and total anthocyanins
found in organic versus non-organic raspberries. While there are good reasons
to purchase organic versus non-organic foods of all kinds, this study makes
it clear that these reasons specifically hold true for raspberries in a profound way.
preparation
Combine water, milk and salt in a medium sauce pan over high heat.
When liquid boils, add the oats and reduce heat to low.
Cook - stirring occasionally - until you get desired consistency... about
6 minutes for Old Fashioned oats.
Stir in the brown sugar. Fold in the raspberries.
If desired, hide a teaspoon of raspberry jam in the middle of each
serving (kids love it) and drizzle with maple syrup.
[ Chapter Ⅰ ] • 35
- oat essentials -

oatmeal and bluberries
preparation
Bring the water to a boil in a medium-size saucepan. Add the salt,
cinnamon, honey and oatmeal. Reduce the heat, and simmer uncovered for
five minutes or until most of the water has been absorbed. Add the blue-
berries, orange zest and milk (or alternate beverage). Bring to a simmer, and
simmer five more minutes or until the oatmeal is thick and creamy and
the blueberries have begun to pop. Cover and let stand for five minutes,
{then serve.}
1⅓
ingredients
cups water
⅛ teaspoon salt (optional)
¼ teaspoon cinnamon
2 teaspoons mild honey
⅔ cup rolled oats or oatmeal
⅓ cup blueberries
½ teaspoon finely chopped or grated orange zest
½ cup low-fat milk, soy milk, almond beverage or rice beverage
[tips]
To make in a microwave: Place the oatmeal, water, salt, honey,
cinnamon and nutmeg in a large Pyrex bowl — at least 1 1/2 quarts.
Cover the bowl with a plate. Microwave at 100 percent power for
three minutes. Let sit one minute, then carefully remove the plate. Stir in
the blueberries, orange zest and milk. Cover with the plate, and
microwave for two minutes more. Let sit for one minute so the oatmeal
will absorb the milk.
Advance preparation: If you want to save a few minutes in the
morning, you could combine all the ingredients except the milk, blueberries
and orange zest the night before. The oats will absorb all of
the liquid. Add the milk, bring to a simmer and proceed with the recipe.
You can make this oatmeal, which will take on a purple hue once the blueberries
begin to burst, on top of the stove or in the microwave. It only takes
about 10 minutes on top of the stove (five minutes in the microwave).
[ Chapter Ⅰ ] • 39
- oat essentials -

anana nut overnight oats
Prep your breakfast in 5 minutes or less with these Banana Nut Overnight Oats.
Pop them in the fridge overnight for an easy, healthy and nutritious breakfast waiting for you in the morning.
preparation
To an airtight container or mason jar add your mashed
banana, rolled oats, chia seeds and toasted walnuts.
Top with almond milk, maple syrup + added sweetener (if
using) and stir.
Close top and give it a good shake to ensure everything is
well-mixed.
Place in the refrigerator overnight or for at least 6 hours.
In the morning add additional almond milk to thin
out (if desired) and top with additional sliced banana and
chopped walnuts.
I highly recommend toasting your walnuts for added
flavor. I toast mine in the oven at 350 for around 8 minutes
*whether or not you add this will depend on your tastebuds
and how ripe your banana is.
ingredients
1 cup rolled oats
1 large, ripe banana, mashed
2 tsp chia seeds
¼ cup chopped walnuts, toasted
1 cup unsweetened almond milk
add more for adding in morning }
added maple syrup or }
honey for extra sweetness }
[ Chapter Ⅰ ] • 41
- oat essentials -

[ pastry ]
Eating healthy doesn’t mean you have to skip dessert.
You can have sweet treats if you look for the right ingredients and watch
your portion sizes. From scones and muffins to cookies and
crumbles, we’ve got all your classic favorites, but these recipes call for a
fiber- and protein-packed whole grain—oats. The USDA
recommends adults get at least three servings of whole grains per day, so
enjoy these recipes—they’re delicious and you’re getting a dash of
healthy goodness in each bite.

[ nu·tri·tion ]
noun
the process of providing or obtaining the food necessary for health and growth.
It’s time to soak your oats and reap the benefits of this
health trend that is here to stay.
In the battle of sugary cereal versus oatmeal, as kids, most of us would
go against the grain and succumb to the sweet taste of Frosted Flakes.
However, as we get older, our health forces us to end our love affair with
everything sugar and realize oatmeal is more than just a healthy breakfast
food. The power food is rich in vitamins, minerals, and lipids,
which possess endless benefits for our health.
According to a Decision Analyst survey, in the U.S., Americans consider
oatmeal to be the fourth healthiest food from a list of 70 foods and
beverages. Despite this, Dr. Matthew Brennecke, a board certified naturopathic
doctor practicing at the Rocky Mountain Wellness Clinic in Fort
Collins, Colo., has observed oats are still not popular in the American diet.
“Oatmeal is a pretty underutilized food and has, unfortunately, become
less and less popular in the American diet, yet it maintains a very cheap
price tag loaded with benefits,” he told Medical Daily in an email.
This quick and healthy breakfast food staple is a whole grain powerhouse
that packs plenty of nutritional value for our health. Whether it's plain
rolled oats or steel-cut oats, adding oatmeal to your diet will make you
feel and look good. It’s time to soak your oats and reap the benefits of this
health trend that is here to stay.
BOOSTS ENERGY
Oatmeal is a carbohydrate and protein-rich source that provides
calories and energy. A 2006 study published in the International Journal of
Sport Nutrition and Exercise Metabolism found consuming a low glycemic
meal, like oatmeal, three hours prior to a run gives you better endurance
than a high glycemic meal. Foods like oatmeal tend to cause a slow rise
in glycemic levels, which is ideal for increasing fat-burning during exercise.
“The complex, slow digesting, carbohydrates will give your muscles the
energy it needs to have a better workout,” Brennecke said. He suggests
complex carbohydrates be accompanied with some protein. This will give
the muscles the tools necessary to rebuild while also giving your muscles
a head start on post-workout muscle recovery.
PROTECTS SKIN
This power food has been used as a soothing agent to relieve itch and
irritation while also providing an array of benefits for the skin. Oatmeal is
able to normalize the skin’s pH, which can relieve itchy and uncomfortable
skin, according to the American Academy of Dermatology. This is why
oatmeal baths are recommended for itchy skin relief because they are
able to soften and moisturize the skin, helping to protect it from potential
irritants. A 2007 study published in the Journal of Drugs in Dermatology
discussed the high concentration in starches and beta-glucan in colloidal
oatmeal is responsible for the protective and water-holding functions
of oats. Moreover, the presence of different types of phenols confers antioxidant
and anti-inflammatory activity. Nutrients in oatmeal like copper,
zinc, selenium, thiamin, and niacin contribute to support skin health.
SUPPORTS WEIGHT LOSS
Oatmeal is an appetite suppressor that can be an integral part to any
weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased
with the oatmeal compound beta-glucan. A 2009 study published in the
journal Molecular Nutrition and Food Research found satiety increased as
a result of eating foods containing beta-glucan. Rene Ficek, a registered
dietitian and lead nutrition Expert at Seattle Sutton’s Healthy Eating told
Medical Daily in an email: “Oatmeal is rich in soluble fiber, which can help
anyone feel fuller for longer, as it takes a long time to digest.” This keeps
hunger at bay, which can help you stay slim.
PREVENTS DIABETES
Oatmeal’s low glycemic index is beneficial when it comes to reducing the
risk of diabetes. This helps the stomach empty its contents slowly, which
affects blood sugar levels and has a positive effect on our insulin sensitivity.
A 2006 study published in The American Journal of Clinical Nutrition
found a diet that produces a low glycemic response is associated with less
insulin resistance and a lower prevalence of type 2 diabetes than a diet
that produces a high glycemic response. “Diabetes affects just about
every organ in the body and needs to be controlled,” Brennecke said.
BOOSTS HEART HEALTH
Foods rich in whole oat sources of soluble fiber have been linked to
good heart health. Oatmeal contains both calcium and potassium, which
according to Brennecke, are known to reduce blood pressure numbers.
“Eating oatmeal on a daily basis can reduce your blood pressure several
points,” he said.
A 1999 study published in The American Journal of Clinical Nutrition
found whole grain consumption was associated with a reduced risk of
coronary heart disease due to its soluble fiber. The 10-year groundbreaking
study was able to track the value of oat-based products and showed there
was a link between their consumption and a healthier lifestyle.
REDUCES COLON CANCER
A high-fiber diet can be beneficial when it comes to reducing the risk of
colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the
passage of food and waste. Brennecke explained how “soluble fiber dissolves
in water, which delays the emptying of your stomach, keeping you full
for longer periods of time.” Meanwhile, insoluble fiber has a laxative effect
and adds bulk to the stool, which prevents constipation.
This fiber attracts water and passes through the digestive tract easily,
speeding the passage of food and waste. This is what promotes good colon
health. A 2011 study published in the BMJ found total fiber intake, as
well as fiber from whole grains and from cereals, was strongly associated
with a reduction in colon cancer. Although the link between fiber intake and
risk reduction was small, with a 10 percent risk reduction seen in colon
cancer for each 10 grams of fiber eaten a day, the more fiber people ate, the
more risk reduction was found.
[ Chapter Ⅱ ] • 45
- oat essentials -

cherry-oat scones
1
2
preparation:
Preheat oven to 375°F. Place first 8 ingredients (through baking
powder) in bowl of food processor. Pulse to combine. Add fruit and
butter. Pulse again 15-20 times to form a sandy texture. Stir in
buttermilk; pulse just enough to combine.
Drop 8 spoonfuls (about 1/2 cup each) onto parchment-lined
baking sheet. Dab cold water over surface of each scone to smooth.
Sprinkle with about 1/2 tsp sugar, if desired. Bake until scones are
golden and sugar has melted (about 30 minutes).
Optional: Serve with fat-free Greek yogurt and sugar-free jam.
We ramp up the goodness this tasty breakfast classic, Cherry-Oat Scones, with fruit,
grains, and low-fat buttermilk.
½
1
1
¼
¼
½
¼
1
ingredients:
cup quick-cooking oats
cup whole-wheat flour
cup all-purpose white flour
cup dark brown sugar
teaspoon salt
teaspoon ground ginger
teaspoon ground nutmeg
tablespoon baking powder
¾ cup unsweetened, dried tart cherries
4 tablespoons cold, unsalted butter,
cut into small pieces
1 cup buttermilk
2 tablespoons sugar, for sprinkling,
optional }
Fat-free Greek yogurt and sugar-free jam, for serving,
optional }
[tips]
The oats in these scones gives them extra fiber as well as a pleasantly flaky,
crumbly texture. For best results, look for old-fashioned rolled oats,
which have a sturdy texture and more fiber than more processed instant
oats. Bake a batch of these hearty scones on the weekend and keep them
in the freezer to rewarm on busy weekday mornings.
[ Chapter Ⅱ ] • 47
- oat essentials -

strawberry oatmeal vegan cookies
(for 10/12 big cookies)
preparation
Bring the water to a boil in a medium-size saucepan. Add the salt,
cinnamon, honey and oatmeal. Reduce the heat, and simmer uncovered for
five minutes or until most of the water has been absorbed. Add the blue-
berries, orange zest and milk (or alternate beverage). Bring to a simmer, and
simmer five more minutes or until the oatmeal is thick and creamy and
the blueberries have begun to pop. Cover and let stand for five minutes,
{then serve.}
INGREDIENTS
1 tbsp chia seeds + 50 ml of water
150 g rolled oats
2 tbsp to garnish the cookies
100 g wheat bran
100 g spelt flour
100 g Muscovado sugar
200 g strawberries
½ tsp baking powder
4 tbsp coconut oil (or sunflower oil)
1 pinch of salt
1 tbsp of honey
1 organic un-waxed lemon to peel
[tips]
To make in a microwave: Place the oatmeal, water, salt, honey,
cinnamon and nutmeg in a large Pyrex bowl — at least 1 1/2 quarts.
Cover the bowl with a plate. Microwave at 100 percent power for
three minutes. Let sit one minute, then carefully remove the plate. Stir in
the blueberries, orange zest and milk. Cover with the plate, and
microwave for two minutes more. Let sit for one minute so the oatmeal
will absorb the milk.
Advance preparation: If you want to save a few minutes in the
morning, you could combine all the ingredients except the milk, blueberries
and orange zest the night before. The oats will absorb all of
the liquid. Add the milk, bring to a simmer and proceed with the recipe.
The hush of early morning, bird song and tree whispers, books and tea.
[ Chapter Ⅱ ] • 49
- oat essentials -

preparation
Combine oats and milk and allow to stand for 15 minutes. Preheat
oven to 400 degrees F (205 degrees C). Grease each cup of one 12-cup
muffin tin.Stir egg, oil, 1/2 cup of the brown sugar, chocolate chips
and 1/2 cup of the pecans into the oat and milk mixture.
Combine flour, baking powder and salt. Add oat mixture to flour mixture,
stirring until just moist. Fill each cup of one 12-cup muffin tin 2/3
full. Sprinkle tops with the remaining brown sugar and pecans.
Bake at 400 degrees F (205 degrees C) for 20 to 25 minutes.
{then serve.}
1¼
ingredients
cups oats
1¼ cups milk
1 egg
½ cup vegetable oil
¾ cup packed brown sugar
¾ cup semisweet chocolate chips
1 cup chopped pecans
1¼ cups all-purpose flour
4 teaspoons baking powder
1 teaspoon salt
[tips]
Aluminum foil can be used to keep food moist, cook it evenly,
and make clean-up easier.
[ chocolate chips oat muffin ]
This hearty breakfast muffin recipes packs chocolate chips and pecans
into an oatmeal muffin for extra deliciousness.
[ Chapter Ⅰ ] • 53
- oat essentials -

[savory]
You may be accustomed to spooning up a hearty dish of
sweet oats, topped with raisins, brown sugar, maple syrup or fruit. But
oats’ neutral taste makes a prime canvas for more inventive
flavor pairings. ⁋ ⁋ ⁋ ⁋

steel cut oats with
balsamic fig reduction
preparation
Whisk oats into 4 cups of rapidly boiling water; add salt and reduce
heat to simmer. Cook 30 minutes, stirring occassionally.
Meanwhile, in a small pot over medium-low heat, combine balsamic
vinegar, honey and figs. Reduce until liquid has reached about 1 cup
(⅔ the original volume). Remove from heat and let cool.
Drizzle over finished oatmeal.
{then serve.}
ingredients
1 cup McCann's Steel Cut Oats
4 cups water
½ teaspoon kosher or sea salt
3 cups balsamic vinegar
⅓ cup quartered dried figs
¼ cup honey
[ techniques used in this recipe ]
Simmer: to maintain the temperature of a liquid just below boiling.
Reduce: to decrease the volume of a liquid by simmering or boiling;
used to provide a thicker consistency and/or concentrated flavors.
Hearty oats are a perfect start to the day. This recipe twists tradition with a sweet and tangy balsamic-honey
reduction in lieu of the oft-favored brown sugar. If you find yourself with extra Balsamic Fig Reduction, save
and drizzle over grilled lamb chops or your favorite vanilla bean ice cream!
[ Chapter Ⅲ ] • 57
- oat essentials -

preparation
Bring water to a boil in a pot. Pour in oatmeal, reduce heat to a
simmer, and cover. Cook for 25 to 30 minutes, until oats have reached
desired tenderness.
Meanwhile pour oil into a saucepan over medium heat and bring to a
simmer. Add onion and garlic and saute for 3 to 5 minutes. Add mushrooms
and thyme sprigs and saute until mushrooms turn golden brown, about 5 to
7 minutes. (If liquid dries too soon, add 1 teaspoon oil at a time.) Remove
thyme sprigs.
When oatmeal finishes cooking, remove from heat and fold in gouda. Scoop
into pan with vegetables and mix thoroughly. Transfer to serving bowls and
add olive oil, salt, and pepper to taste. Garnish with fresh thyme leaves.
{then serve.}
oatmeal with sauteed
mushroom/onion & thyme
INGREDIENTS
1 Cup Steel-Cut Oatmeal ( sub: Rolled Old Fashioned Oats )
2 Cups Water ( if subbing Old Fashioned Oats – 1 Cup Water)
½ Cup Smoked Gouda (finely grated)
6-8oz Crimini Mushrooms
3-5 Whole Sprigs Fresh Thyme + 2-3 Sprigs of Fresh Thyme
Leaves (garnish)
2 Cloves Garlic (minced)
½ Medium Onion (finely sliced – 1/8″-1/4″)
Flaky Sea Salt / Cracked Black Pepper to Taste
2 Tablespoons Olive Oil + Additional to Taste
Hearty oats are a perfect start to the day. This recipe twists tradition with a sweet and tangy
balsamic-honey reduction in lieu of the oft-favored brown sugar. If you find yourself with extra Balsamic
Fig Reduction, save and drizzle over grilled lamb chops or your favorite vanilla bean ice cream!
[ Chapter Ⅲ ] • 59
- oat essentials -

vegetable oats upma
1
2
preparation:
Heat 1 tbsp of oil in a large, deep skillet. Splutter mustard seeds, and roast urad dal,
chana dal and curry leaves. I usually remove the seasoning from the pan in this stage
and add towards the end. This way the dals stay crunchy. You may leave it in the
pan and proceed further.
In the same skillet, heat remaining oil, sauté onion, green chillies and ginger. When
onion turns soft, add all the vegetables and sauté briefly. Add water to the vegetables
and bring to a boil. Add sambar powder (or the combination of spice powders), salt
and oats, and mix thoroughly. Cover and cook over a medium flame for 15 minutes.
When done, oats should be soft, but chewy. If oats is not cooked through, sprinkle
some more water, mix, cover and cook for additional 5 minutes. Add seasoning at
the end (if reserved as mentioned previously) and serve hot with a dollop of yogurt.
In India, upma is synonymous to quick meal. With oats and tons of vegetables, this one pot meal
is not only easy, but healthy and delicious. With little seasoning, this dish gets its flavor from vegetables
only. I have always used steel cut oats for this upma. Although rolled oats can be used, please avoid
using instant oats. The chewy texture of steel cut oats makes all the difference.
1
3
1
2
1
1
1
2
1
1
1
1
ingredients:
cup steel cut or rolled oats
cups mixed vegetables ( carrot, green beans,
potato, peas, etc. Cubed
Onion, small, chopped (optional)
Green chillies, slit lengthwise
tbsp Ginger, chopped
tbsp Sambar powder or combination of
red chilli powder, coriander powder and
turmeric powder
tbsp Oil
Salt
cups of water for steel cut oats or 1½ cups
for rolled oats
tsp Mustard seeds
tbsp Chana dal
tbsp Urad dal
Curry leaf
[ Chapter Ⅲ ] • 61
- oat essentials -

a
h
r
v
70
83
Apple Cinnamon
Apple Pie
70
92
90
Hot Chocolate
Hominy Porridge
Honey-Nut
22
26
Raw Oatmeal
Raspberries
56
54
Vegan Spicy Pumpkin
Vegetable Upma
b
26
32
74
20
46
98
Balsamic Fig
Banana & Nuts
Baked Blueberry Coconut
Bircher Muesli
Blueberries
Breakfast Cake
i
50 Irish Oatmeal Risotto
83 Irish Oatmeal With Seasonal Berries
k
s
62
58
32
90
68
42
Saffron Pear
Strawberry Cookies
Strawberry Banana Breakfast Bake
Sweet Scottish
Savory Miso
Six Grain Crockpot Breakfast
w
74 Weetbix And Fruit
c
57
38
Key Lime Pie
Key Lime cookie
t
66
80
24
78
56
98
92
Chocolate Pudding
Chocolate Pudding
Cherry Scones
Chocolate Muffins
Cookie Dough
Creamy Oats
Creamy Maple
l
46
84
Low-Fat Apple Cinnamonl Cake
Low-Carb Mock
96
26
Tropical Sunrise Oatmeal
The College Student's Oatmeal
d
52 Double Chocolate
74 Deluxe Crockpot
78 Dale's Apple Cinnamon
m
78 Meyer Lemon Blueberry
74 Mushroms & Thyme
64 Multi-Grain Hot Cereal
Maple Walnut
e
o
94
32
86
f
32
86
g
Essential Travel
Easy Fruity Porridge
Eggy Oats
Forelle Pear & Cranberry
Fried Patties
88 Gingerbread
54 Goldilocks
28
36
82
74
p
22
46
92
90
26
52
Olivia's Sweet Wheat
Orange Cranberry
Oatmeal Doggie Biscuits
Oat Smoothie
Pepper Nut Topping
Peaches & Cream Protein
Peanut Banana
Peanut Butter
Pumpkin Breakfast
Peach Cobbler
[ index ] • 63
- oat essentials -

Student: Jenny Zhang
Course: GR 330: Typography 3: Complex Hierarchy
Instructor: Ariel Grey
Title: Oat Essentials
Vendor: California Office Service
typeface
The text is set in Baskerville designed by John Baskerville.
The headings are set in Trajan, designed by Carol Twombly
software
Adobe Creative Cloud,
InDesign, Illustrator, Photoshop
equipment
Macbook Pro ( Retina, 15-inch, Late 2013)
Epson Sure Color Pro 600
paper
Redriver 50lb. Premium Matte Double-sided 11x17
binding
California Office, San Francisco, California
Date: Dec, 8th, 2016
publisher
Meredith Publisher
photo credits
pinterest.com,
wikipedia.com
about the project
This is a student project only. No part of this book or
any other part of the project was produced for commercial use.
ISBN 978-0-9802055-1-0
[ colophon ] • 65
- oat essentials -