Steel cut oats are the least processed as the whole oat is just cut. They also take the most amount of time to cook. Per ounce, steel cut oats contain the most amount of fiber when compared to rolled oats and quick oats. In turn, the lower glycemic index of steel cut oats is the greatest advantage it has over its counterparts.

Rolled oats, or old-fashioned oats are steamed before they are rolled to give them the flattened oval shape. On paper, rolled oats and steel cut oats look virtually interchangeable but since rolled oats are partially cooked, the process takes a glycemic index from 42 of steel cut oats to 55. A higher glycemic index will give you a quicker burst of energy and rise in blood sugar when compared to the others.

Quick oats, otherwise known as instant oats are rolled and cooked more than rolled oats which makes them more “processed.” This makes them thinner and more flaky than the others and is why they turn mushy when hot water is added. The glycemic index of quick oats is about 66 and can go up to 83 for the packets.

Despite their differences, all oats are still healthy options but it is up to you to make the best choice for yourself. I highly recommend enjoying them in the overnight form.

Strawberry, Banana, Chia Overnight Oats

Serves: 1

Portion Size: 8 oz

Ingredients

• ½ cup Milk
• ⅓ cup Old Fashioned Oats
• 1 Tbsp Honey
• 1 Tbsp Chia Seeds
• ¼ tsp Vanilla Extract
• ¼ cup Strawberries, Sliced
• ¼ cup Banana, Sliced

Method

1. In a jar, combine oats, milk, honey, chia seeds, vanilla extract, strawberries and banana.
2. Allow oats to soak overnight (between 8-15 hours).
3. Enjoy

Nutrition

• Calories - 360
• Fat - 7g
• Carbs - 64g
• Protein - 12g
• Sodium - 70mg

By definition, prebiotics feed bacterial growth and probiotics are the good bacteria. A diet including both will help keep good bacteria levels high. Research has shown that a diet including prebiotics and probiotics can prevent and treat diarrhea, improve symptoms of gastritis, peptic ulcers, inflammatory bowel disease and even reduce the severity of food allergies and intolerances.

Some prebiotic foods include onions, garlic, leeks, bananas, apples and oats. Popular probiotic foods include fermented foods like kimchi, miso and yogurt. If you’re feeling a little bit more adventurous, tempeh, kefir, and kombucha provide excellent probiotics as well. Prebiotics and probiotics do not need to be consumed together although your gut microbiome will thank you with regular consumption of both.

Making your own coconut yogurt is simple. There are no fancy tricks or special equipment involved. All you need is coconut milk and probiotic capsules. Empty coconut milk into a jar or bowl and top with the probiotic powder from inside of the capsule and stir. Cover with a cheesecloth and wait 24-48 hours. Refrigerate afterward to thicken, then enjoy your rich and tangy yogurt!

Did you know that 1 in 6 Americans are food insecure and do not know where they will get their next meal? Compassion is all the reason to make sure you’re doing everything in your control to save food that otherwise would have gone to waste.

Hunger in America doesn’t look quite the same as it does for third world countries, but it doesn’t mean it’s non-existent. Food insecurity is defined as “the disruption of food intake or eating patterns because of lack of money and other resources.” Therefore, you don’t see emaciated children on the streets but there are people in your neighborhood that worry about where their next meal will come from. This is all the more reason to reduce your personal food waste at home. Hey, maybe you can even save enough to donate to someone in need.

How do we reduce our food waste at home? Go in with a plan. One way to reduce food waste is to plan meals before you go food shopping. You will know exactly what and how much to purchase and have an easier time sticking to only what you will definitely use.