High Fiber Oatmeal With St. Patrick

It's not what most non-Irish people think about when it comes to St. Patrick's Day fare or even Irish foods in general. But when it comes to Fiberlady's high fiber menu selection, the classic steaming bowl of oatmeal persists in the hearts and stomachs of those who understand the natural goodness of high fiber foods.

Your Irish ancestors knew the importance of whole grains for their high fiber diet. There are references for the use of oats for human consumption in Ireland as early as 438 A.D.

In August 1999, the FDA endorsed the claim that diets that are abundant in whole grains, like oats, potentially may reduce the risk of heart disease and certain cancers. The new food pyramid suggests that adults should eat 3 – 4 servings of whole grains a day. That applies to Leprechauns as well.

A study published in the American Journal of Public Health stated that by regularly eating oatmeal people can also help reduce the risk of type 2 diabetes. Blood glucose levels are more stablized after eating oats which is vital for diabetics.

Another study published in the American Journal of Clinical Nutrition concluded that a daily dose of oatmeal can lower high blood pressure. It appears to be something about the soluble fiber in oatmeal. Another benefit of consuming oats is the lowered risk of heart disease since there is no cholesterol or saturated fats in oats.

Haven't you felt that very satisfied feeling in your belly after eating a comforting bowl of oatmeal. That feeling lasts a while which naturally keeps you from heading back to the kitchen right away for more food. Fiberlady likes that common sense approach to weight loss.

There is no doubt that the dietary fiber in oats is highly significant to one's health. They hold many nutrients no matter how they are cooked since they are not refined. Obviously, oats don't have to be eaten just for breakfast, but go ahead and try the recipe below. There are many high fiber recipes that include oats as a main ingredient for any meal. Just the way Fiberlady intended.

Overnight Peach Oatmeal
6 servings


1 cup steel-cut oats (or Irish oatmeal)
4 cups water
1 cup dried peaches, chopped
1/2 teaspoon ground nutmeg
1 cup white grape juice
1 (6-ounce) carton peach or vanilla flavored low-fat yogurt
6 tablespoons English walnut pieces, toasted

Combine oats and 4 cups water in 31/2-to 4-quart slow cooker. Cover and cook on low setting 6 to 8 hours, or until oats are tender and cereal is thick.

Combine peaches, nutmeg and white grape juice in a small saucepan. Cover and heat to boiling. Reduce heat and simmer 8 minutes, or until peaches are tender. Uncover and cook 2 to 3 minutes, or until liquid is slightly reduced.

To serve, spoon cooked oats into individual serving bowls. Top each with 2 to 3 tablespoons warm peaches and syrup, then a dollop of yogurt. Sprinkle with walnuts.

Per serving: Calories: 214; Total Fat: 6 grams
Fiber: 4 grams

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About The Author, Stephanie Shank
Stephanie Shank aka Fiberlady has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.