RAVE

If you had to pick out the single “healthiest” item you can buy at Trader Joe’s, what would you pick? Here’s the one I might pick. Trader Joe’s STEEL CUT ORGANIC OATS. “Ingredients: Organic Steel Cut Oats”

That’s it. Simple. Classic. Whole grains. Super food. Minimally processed; even less so than rolled oats. Steel cut oatmeal is my favorite kind of oatmeal as oatmeal made from Steel Cut Oats cook up to a distinctively chewy texture with nutty whole grain, hearty flavor.

Yes, it takes a little more time to cook than rolled oats but its not that much, and it’s worth that extra 10-15 minutes for a better tasting and better texture oatmeal.

Steel cut oats are a very natural food product with minimal processing. Steel cut oats are just whole oats (groats) that are dried then CUT with very sharp steel blades into smaller pieces. So “STEEL CUT”. Cutting the whole groat into 4 or 5 pieces makes it cook a little faster (25-30 mins).

In contrast rolled oats, the groats are first partially cooked, then pressed between steel rollers (“rolled”) to flatten them and then cut. Rolled oats cook quicker (in about 15 mins) and so called “quick oats” are rolled even thinner and cut even more into very tiny pieces. Those cook the fastest. All these steps affect the texture. Personally I don’t bother with quick oats except sometimes for doing “overnight oats”. But rolled oats are good for things too. For example making oatmeal cookies. Or overnight oats as well.

Steel cut oats are my favorite oatmeal as they have a lovely chewy texture and nutty flavor (which you can increase even more with some toasting them before cooking in your pot before you cook them).

Steel Cut Oats take a bit longer to cook than rolled oats but I think the effort is worth it, as they taste better and have better texture. Steel cut oats take about 30 minutes. I generally make a batch the night before so they are all ready to eat in the morning. I usually will make a big enough batch to last us about 3 or 4 days. I do like rolled oats however steel cut oats have better texture (chewy) and taste (nutty). If I forget, I put them up and jump in the shower.

You can even double the recipe (8 c water / 2 c oats) and even freeze some.

How to Cook STEEL CUT OATS:

The basic ratio is 1:4 – 1 cup oats to 4 cups water. Use a pot big enough so that there is a few inches at the top to avoid boil overs. You want a nice big heavy pot with a thick bottom to avoid burning.

Boil 4 cups of water. Then stir in 1 cup of oats. I suggest adding a pinch of salt (optional but it tastes better)

They start to thicken after about 5 minutes. They need 30 minutes total. When the oats start to boil, lower the heat till they are just simmering. I then cover the pot loosely (watch it, as oats can easily boil over and make a mess of your stove). Or just leave it uncovered, adding a little water if it looks too thick. If you cook it and find it’s too thick or the bottom is burning, just add a little more water. As it cools, it will thicken.

STIRRING: Every 5-8 minutes or so you should stir the oats occasionally to make sure the bottom doesn’t stick or burn. If you feel oats stuck on the bottom, just scrape the bottom to loosen them with the (wooden) spoon.

Let them cook slowly for about 25-30 minutes total.

TIP: Use a big deep pot as they do have a tendency to boil over. A wooden spoon or chopstick placed on top carefully can help prevent boil overs. When you bring them to a boil, lower the heat to a simmer.

(this is a version I made with cut up apples and ground cinnamon)

ADDITIONS: The list of stuff you can add is almost endless. We like to add a good sprinkle of ground cinnamon or a cinnamon stick into the oats as they are cooking. Apples: To a batch (of 1 cup oats) I will dice up a whole apple and throw that in too and let it cook in the oats. I leave the peel on. My wife removes the peel (peel has flavor and texture, your call) Dried fruits: Add, Raisins. Dried cranberries. Most any dried fruit. I add those at the very end after I turn them off, so they don’t over cook.

To Serve: again, optional additions are endless – A little butter or cream, brown sugar, raisins, bananas, frozen blueberries or other fruit. Whatever strikes your fancy.You can change them up easily so you can make it different every time. Sure some of that stuff makes them a bit less healthy but I feel I balance it all out. If you are a purist, just eat them plain (boring) If you are a purist, you could eat plain.

https://cookieandkate.com/perfect-steel-cut-oats-recipe/

By the way, as the author mentions here, if you order them at a restaurant or diner, especially in New York, the price for a bowl of steel cut oats can be outrageous! ($11-13? No thanks, we will make them ourselves for 50 cents!)

https://www.healthline.com/nutrition/steel-cut-oats-benefits

Lets ask Google: “Are oats healthy?” (Search results)

“Oats are considered an exceptionally healthy, nutrient-dense whole grain, packed with fiber (especially beta-glucan), protein, vitamins, and minerals. Regular consumption supports heart health by reducing cholesterol, aids in weight management by promoting fullness, and helps stabilize blood sugar levels.

Key Health Benefits of Oats:

Nutrient-Dense: Rich in magnesium, iron, zinc, phosphorus, and antioxidants. There’s a reason horses are fed oats. Frankly these are practically the same as oats horses eat, the real difference being the grains here have been cut smaller. STEEL CUT as the name implies has the oats cut with steel blades, with a grain cut into about 2 or 3 pieces just to make it cook faster. That’s it. Minimally processed.

Heart Health: The soluble fiber beta-glucan helps lower LDL (“bad”) cholesterol.

Blood Sugar Control: Oats have a lower glycemic response, which helps regulate blood sugar and insulin levels.

Weight Management: High fiber and protein content contribute to satiety (feeling full), reducing overall calorie intake.

Gut Health: They act as a prebiotic, promoting the growth of good bacteria in the digestive tract.

OK – what else is on your Healthy item list from Trader Joe’s? Here’s a few off the top of my head… CHIA SEEDS, KEFIR, HIGH FIBER CEREAL, WHOLE GRAIN SEED EURO BREAD, ROLLED OATS….

Trader Joe’s Organic Oatmeal $4.49 (30 oz tub) CERTIFIED ORGANIC

“Serving Suggestions: serve with milk, cream or butter. Add honey, agave or maple syrup, brown sugar, dried cranberries, raisins….”

PS – I still buy Rolled Oats too as they are good for making Overnight Oats, Oatmeal Cookies, and other things… So I have both kinds of oats in the cupboard usually.

RAVE

TRADER JOE’S KEFIR CULTURED MILK DRINK

Kefir, is a cultured milk product, one that’s been produced for centuries by many cultures.

You might think of it as drinkable yogurt, however while similar to yogurt, kefir is unique. It has lots more cultures and probiotics than yogurt. It is loaded with probiotics, or healthy bacteria,. Therefore its seen as a beneficial food for health and digestion, especially for your Gut Health, which is a huge topic of research of late.

KEFIR has been quite the rage in the natural health community for some time.

On a practical food level you may find Kefir is just ideal to make your Smoothies with. I usually have it mixed with chia seeds and fruit and cereal in the morning, yes with a little yogurt added as well.

The origins of Kefir are believed to have come from the Caucasus, the mountainous regions dividing Europe and Asia where kefir has been produced for hundreds if not thousands, of years, like other fermented dairy products such as yogurt or cheese.

While Kefir is similar to yogurt in some respects, it has lots more healthy bacteria cultures than yogurt has and many more varieties. The label on Trader Joe’s bottle lists : “12 Live Active Cultures”. Compare that to Yogurt, which usually list around 3 or 4 kinds of cultures. I recognized about the first three “L” ones listed on the label (L. stands for Lactobacillus) for example “L. Acididopholus” however there are many more I don’t know such as “L. Plantarum”

Of course this means a lot more probiotics are going into your gut and digestive tract. Kefir is also supposed to be better tolerated by those who are lactose intolerant (can anyone verify their experience with this ? Please send in a COMMENT if you have some experience/knowledge about this).

Article: “The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir”.

Kefir: “Health benefits, risks, and how to make it”

Looking for a Smoothie Recipe? Here you go:

BASIC KEFIR SMOOTHIE RECIPE:

In a blender, add 1 cup Kefir of your choosing, 1 cup of ice, one banana (fresh or frozen), a 1/2 cup of some fresh or frozen berries, a tablespoon of chia seeds and/or flax seeds and a maybe a drizzle of honey. Blend for a minute or two until the mix is smooth. Makes 2 1/2 cups +

I wanted to try TJ’s Kefir for awhile. So I first tried Trader Joe’s Mango flavor to start with. I liked the taste a lot. I found it really good. I mean the drink quite tasty with a nice mango flavor. I have heard that the Plain Kefir is naturally very tart and sour. TJ’s Mango version is sweetened with natural cane sugar and mango. Its not very sweet, nor is it very tart. Just right. You still get some a little tanginess. The Mango whole milk kefir drink was thick, almost smoothie thick (update: it’s no longer thick; its been changed since they first introduced it!)

Trader Joe’s also sells another flavor, Strawberry* flavor , a lower fat version made with skim milk and that is also good.

Plain Kefir – I haven’t tried the Plain yet thinking it might be too tart for me. If you didn’t grow up drinking plain Kefir, I am told it might take some getting used to as it is quite tart. In addition there is one made from GOAT MILK

Kefir is great poured on fruit. I pour a bit of the kefir over my morning bowl of oatmeal or cereal. I also mix this with soaked chia seeds and top it with granola and fruit. Also its good for OVERNIGHT OATS.

Kefir is both super healthy and tasty. If you like yogurt, you will like this and its something well worth trying. Even your kids might like the Mango and Strawberry kefir.

The Mango flavor of kefir is made with whole milk, the strawberry one is made with skim milk so a few less calories.

Trader Joe’s also sells Plain Kefir (unsweetened) if you are inclined to try it “au natural” (very tart I hear) as well as the aforementioned one made from Goat Milk! Baaaah.

Trader Joe’s KEFIR, 32 oz bottle, ~~$2.99.~~ $3.49

Is KEFIR worth buying? Definitely!

Your gut biome may thank you.

Kefir will improve gut health and probably help with constipation if that’s a problem from all the healthy gut bacteria in it. Mixing a 1/2 glass kefir with chia seeds or flax seeds might be a great morning routine to keep everything running smoothly! All I know is my system runs like clockwork every morning, through frankly I think my morning coffee also has something to do with that.

TIP: If you never tried Kefir perhaps I would suggest that you don’t drink a big 12 oz glass the first time you try it. Try maybe 2-4 ounces, till your body gets used to all that extra probiotic bacteria, lest it work its magic too well (if you know what I mean).

The Strawberry* Kefir is made with LOW FAT milk. The MANGO version is made with WHOLE MILK. Whole milk meaning 4% while low fat milk is 1 or 2%. So the Strawberry flavor has lower calories…. but you don’t drink that much of it, so it’s not a huge difference really.

Nutrition (per 1 cup): (MANGO Whole Milk Kefir) = 180 Cal. & 4.5 g of sat. fat VS 160 Cal. and 1.5 g sat. fat for STRAWBERRY Low Fat Kefir which interestingly also seems to have 1 more gram of Protein per cup serving? Plain Kefir= 100 cals (1 cup) So if you want to save a few calories get the STRAWBERRY Low Fat Kefir or PLAIN Low Fat Kefir (though the Mango is very tasty!) Honestly, I can’t see anyone drinking it a whole cup at a time straight though of any variety, this is a small glass thing (6 oz?) or mix with some ice and a dash of water….

THANK YOU TO THE READER WHO LET US KNOW, “LIFEWAY” MAKES TRADER JOE’S KEFIR (Lifeway brand is sold at health stores) I have no doubt TJ’s is cheaper.

(update fall 2019: Trader Joe’s KEFIR used to be very thick. I mean really really thick. It changed. Its no longer as thick as when I first reviewed it. They changed it. Other readers have wrote in to say the the same thing. My gut feeling (hah!) tells me perhaps some people complained about it being too thick? I have found product changes at TJ’s again and again from when a product first came out to later on so I surmise TJ’s sometimes makes changes based on customer feedback….?