• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

knowwhereyourfoodcomesfrom.com

  • Home
  • About Us
    • Mission Statement
    • Advertising Guidelines
    • Contact Us
    • Benefit Corporation Reports
  • Farm to Table
    • Dining
      • Northeast
        • Connecticut
        • Delaware
        • Maine
        • Maryland
        • Massachusetts
        • New Hampshire
        • New Jersey
        • New York (other than New York City)
        • New York City (the Five Boroughs: Manhattan, Brooklyn, Bronx, Queens & Staten Island)
        • Pennsylvania
        • Rhode Island
        • Vermont
        • Washington, D.C.
        • West Virginia
      • Southeast
        • Alabama
        • Arkansas
        • Florida
        • Georgia
        • Kentucky
        • Louisiana
        • Mississippi
        • North Carolina
        • South Carolina
        • Tennessee
        • Virginia
      • Midwest
        • Illinois
        • Indiana
        • Iowa
        • Kansas
        • Michigan
        • Minnesota
        • Missouri
        • Nebraska
        • North Dakota
        • Ohio
        • South Dakota
        • Wisconsin
      • Southwest
        • Arizona
        • New Mexico
        • Oklahoma
        • Texas
      • Western Region
        • Alaska
        • California
        • Colorado
        • Hawaii
        • Idaho
        • Montana
        • Nevada
        • Oregon
        • Utah
        • Washington
        • Wyoming
      • Puerto Rico
      • Canada
        • Alberta
        • British Columbia
        • Manitoba
        • New Brunswick
        • Newfoundland
        • Nova Scotia
        • Ontario
        • Prince Edward Island
        • Quebec
        • Saskatchewan
      • Europe
        • Denmark
        • England
        • France
        • Ireland
        • Italy
        • Netherlands
        • Northern Ireland
        • Scotland
        • Sweden
        • Wales
      • Australia
        • Australian Capital Territory (ACT)
        • New South Wales
        • Queensland
        • South Australia
        • Tasmania
        • Victoria
        • Western Australia
      • New Zealand
      • Mexico
    • Dining On The Farm
    • Farmers Markets
      • Canada
        • Alberta
        • British Columbia
        • Manitoba
        • New Brunswick
        • Newfoundland and Labrador
        • Nova Scotia
        • Ontario
        • Prince Edward Island
        • Quebec
        • Saskatchewan
      • Northeast
        • Connecticut
        • Delaware
        • Maine
        • Maryland
        • Massachusetts
        • New Hampshire
        • New Jersey
        • New York
        • Pennsylvania
        • Rhode Island
        • Vermont
        • Washington, DC
        • West Virginia
      • Southeast
        • Alabama
        • Arkansas
        • Florida
        • Georgia
        • Kentucky
        • Louisiana
        • Mississippi
        • North Carolina
        • South Carolina
        • Tennessee
        • Virginia
      • Midwest
        • Illinois
        • Indiana
        • Iowa
        • Kansas
        • Michigan
        • Minnesota
        • Missouri
        • Nebraska
        • North Dakota
        • Ohio
        • South Dakota
        • Wisconsin
      • Southwest
        • Arizona
        • New Mexico
        • Oklahoma
        • Texas
      • Western Region
        • Alaska
        • California
        • Colorado
        • Hawaii
        • Idaho
        • Montana
        • Nevada
        • Oregon
        • Utah
        • Washington
        • Wyoming
    • Farm to Table Pizza
    • Local Foods
      • Cheeses
      • Cooking/Salad Oils
      • Honey
      • Maple Syrup
      • Pasture Raised Meat
      • Yogurt
    • Craft Bakeries
    • Grains & Flours
    • Organic Beans/Legumes
    • Tropical Foods
      • Chocolate
      • Coffee
      • Tea
    • Seeds: Organic/Heirloom/Open Source
    • Organic Apples
    • Organic/Craft Cider
    • Food Co-ops
    • Fresh Flowers CSAs
    • Local Food Hubs
    • Farm Camps for kids/teens
    • Employment
  • CSA Farms
    • Northeast
      • Connecticut
      • Delaware
      • Maine
      • Maryland
      • Massachusetts
      • New Hampshire
      • New Jersey
      • New York
      • Pennsylvania
      • Rhode Island
      • Vermont
      • Washington, DC
      • West Virginia
    • Southeast
      • Alabama
      • Arkansas
      • Florida
      • Georgia
      • Kentucky
      • Louisiana
      • Mississippi
      • North Carolina
      • South Carolina
      • Tennessee
      • Virginia
    • Southwest
      • Arizona
      • New Mexico
      • Oklahoma
      • Texas
    • Midwest
      • Illinois
      • Indiana
      • Iowa
      • Kansas
      • Michigan
      • Minnesota
      • Missouri
      • Nebraska
      • North Dakota
      • Ohio
      • South Dakota
      • Wisconsin
    • Western Region
      • Alaska
      • California
      • Colorado
      • Hawaii
      • Idaho
      • Montana
      • Nevada
      • Oregon
      • Utah
      • Washington
      • Wyoming
    • Canada
      • Alberta
      • British Columbia
      • Manitoba
      • New Brunswick
      • Nova Scotia
      • Ontario
      • Prince Edward Island (PEI)
      • Quebec
      • Saskatchewan
    • England, Scotland & Wales
  • Reviews
    • Restaurant Reviews
    • Book Reviews
    • Film Reviews
    • Exhibit Reviews
  • Food News
  • Recipes
  • Gardening
    • Community Gardens
    • Container Gardening
    • Edible Garden Design/Install
    • Gardening Tips
      • Beans for Drying
      • Garlic
      • Rainbow-colored carrots
    • Home Food Preservation

Easy To Make Overnight Oatmeal Helps To Scale Back On Added Sugars From Supermarket Cereals

(CLICK ON PHOTOS TO ENLARGE) The line-up of sugary breakfast cereals in an aisle in a conventional supermarket is a danger zone for families trying to scale back on added sugars
CLICK ON THIS PHOTO TO ENLARGE for evidence of the astounding skill of PepsiCo’s Quaker Oats Division to market Birthday Cake Flavor CAP’N CRUNCH, with its 14 grams of Added Sugar in a serving of only 1 1/3 cup
My hometown Honest Weight Food Co-op in Albany, NY, with its 1,000 bins of bulk foods, offers a variety of organic rolled oats & buying in bulk is an excellent way for savings on food expenses and avoiding packaging waste
Gathering ingredients for easy-to-make & flavorful overnight oatmeal
Ingredients divided into two jars ready for vigorous shaking or stirring
Jars ready to be refrigerated overnight
In the morning light, room in the jar to top with walnuts and sliced banana
Nutrition Facts on bottle of maple syrup shows that one tablespoon has no “added sugar” but it does have 13 grams of “sugar” (i.e., a little over 1/3 of the American Heart Association’s recommended daily limit for men of 39 grams): but a tablespoon added to the overnight oatmeal was a flavorful addition in the morning light (and shows how hard to limit sugar consumption, which makes avoiding “added sugar” extra-important)

Consumer Reports, an independent and non-profit organization, maintains its praiseworthy integrity by paying for all the products it rates, and by not accepting paid advertising or even test samples from manufacturers. Moreover, Consumer Reports does not allow its name or content to be used for any promotional purposes. In contrast, with the overwhelming marketing, promotion and advertising of processed foods, consumers are often misled, if not intentionally deceived.

A few years ago, we spotlighted the November 2017 Eat Smarter, Eat Healthier cover story in Consumer Reports’ monthly magazine which provided clarity about conflicting nutrition news concerning sugar, salt, fat and gluten. In addition to its monthly magazine, Consumer Reports publishes a monthly newsletter On Health, The Truth About What’s Good for You.

In the May 2023 issue of the On Health newsletter, an article on Foods That Really Keep You Healthy focused on understanding what labels mean when grocery shopping. Providing guidance on “Nutrition Know-How,” this article first addresses a consumer’s desire to “Scale Back on Added Sugars” and focuses on two food labels to look for: “No Added Sugars” and “Sugar Free.” The distinction between these two labels is important and not easily understood by many consumers.

“No Added Sugars” means no sugar of any kind was added during processing, including cane sugar, honey or fruit juice concentrate, and I would add maple syrup, a sweetener that I often choose to use instead of cane sugar in dessert recipes. (But a quarter cup of maple syrup, unlike sugar, supplies 62 percent of your daily riboflavin requirement, about 9 percent of calcium, 8 percent of zinc, and 5 percent of potassium and less maple syrup than sugar is required to sweeten a recipe.) Nonetheless, I cannot disagree with the advice of Consumer Reports that keeping your intake of added sugars low is more important than the type of added sugars you eat.

The “Sugar Free” label is a much more severe limitation on the consumption of sugar. It means “the food has less than 0.5 grams of total sugars, (added and natural sugars) per serving. For example, a tomato sauce could be labeled “no added sugars” but not “sugar free” because tomatoes naturally contain sugar!

The American Heart Association (AHA) recommends women have no more than 25 grams (six teaspoons) of added sugars a day; men, no more than 36 grams (9 teaspoons). And AHA recommends children and teens consume less than 25 grams (six teaspoons) of added sugar per day.

Most thoughtful consumers realize that the breakfast cereal aisle in conventional supermarkets is a danger zone for children. The colorful and aggressive marketing of sugary breakfast cereals is so discouraging and unlikely to ever be sufficiently regulated in light of “free speech” rights of industrial food manufacturers, whose profit-making always seems to outweigh other values. For example, Quaker Oats Company (a Division of PepsiCo since 2021) has a current marketing campaign which “celebrates” the 60th birthday of Cap’n Crunch. It’s an extraordinary and colorful marketing/advertising campaign that is discouraging for a consumer searching for “Foods That Really Keep You Healthy.”

To respond with a simple recipe for “Overnight Oatmeal” seems slight in contrast. Nonetheless, Brittany Mullins, a holistic nutritionist has created an inspiring website Eating Bird Food, which provides a slew of healthy recipes including Easy Basic Overnight Oats. With warmer temperatures ahead, when heating up the stovetop for a bowl of hot oatmeal (like my go-to raspberry oatmeal made with steel-cut oats) is not too appealing, this is a handy recipe for a nutritional and delicious breakfast.

In particular, what is very special about Mullins’ recipe for overnight oats (which she writes “have held a special place in my heart since I discovered them in 2009”) is how her purpose for sharing her “basic overnight oats” recipe is rooted in her desire “to answer all your overnight oats questions.” In the course of doing so, she notes how she has “experimented” with “many different flavors” over the years.

This is my first “experiment” with making overnight oatmeal, and I decided to use the “flavors” of blueberries, cinnamon, peanut butter, and the tanginess of kefir milk. I also decided to top the overnight oatmeal with walnuts, slices of banana and a tablespoon of maple syrup. (Yes, some added sugar but not too much!)

Overnight Oats With Blueberries (makes two large servings)

Ingredients

1 cup rolled oats
1 cup kefir milk (though any kind of milk can be used)
1/2 cup fresh (or frozen) blueberries
2 tbsp peanut butter
1 tsp cinnamon

My home-town Honest Weight Food Co-op in Albany, NY, with its 1,000 bins of bulk foods, offers a variety of organic rolled oats including my choice of thick-cut. Peanut butter, made with freshly ground organic peanuts from the co-op, is a staple in my pantry and used in this recipe. In the past I’ve often spotlighted Trader Joe’s frozen Wild Boreal Blueberries from Quebec (at an unbeatable price of $2.49 per pound), which I used to make the overnight oats.

1. Using two jars with tight fitting lids, evenly divide the above ingredients in the jars. (I used two peanut butter jars.)

2. Screw the top on each jar tightly and shake vigorously. (If prefer, stir vigorously and recap the jars.)

3, Refrigerate overnight.

In the morning, I topped the overnight oats with slices of banana, walnuts, and sweetened with a tbsp of maple syrup.

(Frank W. Barrie, 4/28/23)

Filed Under: Recipes

Primary Sidebar

SEarch

Archives

featured post

Copyright © 2023 knowwhereyourfoodcomesfrom.com All Rights Reserved.