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Oats, Irish (Steel-Cut)
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Oats, Irish (Steel-Cut)

(Oats, Irish (Steel-Cut))  Steel-cut oats are also called Irish oats, particularly when made into oatmeal.  They are a cut, but otherwise unprocessed form of whole grain oats, which have a more robust flavor than rolled oats when making oatmeal, though they do take more time to cook. Steel-cut oats differ from rolled oats which are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture, which the steel-cut oats retain. See the nutritional chart below.
 

 

Oats
Refuse: 0%  
Scientific Name:  Avena sativa L.
NDB No: 20038 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
156g
Proximates
Water
g
8.22
17
0.38
12.82
Energy
kcal
389
0
 
607
Energy
kj
1628
0
 
2540
Protein
g
16.89
50
0.326
26.35
Total lipid (fat)
g
6.90
14
0.705
10.76
Ash
g
1.72
2
 
2.68
Carbohydrate, by difference
g
66.27
0
 
103.38
Fiber, total dietary
g
10.6
0
 
16.5
Minerals
Calcium, Ca
mg
54
8
2.526
84
Iron, Fe
mg
4.72
37
0.137
7.36
Magnesium, Mg
mg
177
14
7.132
276
Phosphorus, P
mg
523
14
18.845
816
Potassium, K
mg
429
14
21.539
669
Sodium, Na
mg
2
2
 
3
Zinc, Zn
mg
3.97
37
0.18
6.19
Copper, Cu
mg
0.626
32
0.024
0.977
Manganese, Mn
mg
4.916
18
0.42
7.669
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.0
Thiamin
mg
0.763
0
 
1.190
Riboflavin
mg
0.139
0
 
0.217
Niacin
mg
0.961
0
 
1.499
Pantothenic acid
mg
1.349
0
 
2.104
Vitamin B-6
mg
0.119
0
 
0.186
Folate, total
mcg
56
0
 
87
Folic acid
mcg
0
0
 
0
Folate, food
mcg
56
0
 
87
Folate, DFE
mcg_DFE
56
0
 
87
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
0
0
 
0
Vitamin A, RAE
mcg_RAE
0
0
 
0
Retinol
mcg
0
0
 
0
Lipids
Fatty acids, total saturated
g
1.217
0
 
1.899
12:0
g
0.024
238
 
0.037
14:0
g
0.015
238
 
0.023
16:0
g
1.034
238
 
1.613
18:0
g
0.065
238
 
0.101
Fatty acids, total monounsaturated
g
2.178
0
 
3.398
16:1 undifferentiated
g
0.013
238
 
0.020
18:1 undifferentiated
g
2.165
238
 
3.377
Fatty acids, total polyunsaturated
g
2.535
0
 
3.955
18:2 undifferentiated
g
2.424
238
 
3.781
18:3 undifferentiated
g
0.111
238
 
0.173
Cholesterol
mg
0
0
 
0
Amino acids
Tryptophan
g
0.234
21
 
0.365
Threonine
g
0.575
59
 
0.897
Isoleucine
g
0.694
59
 
1.083
Leucine
g
1.284
59
 
2.003
Lysine
g
0.701
59
 
1.094
Methionine
g
0.312
60
 
0.487
Cystine
g
0.408
48
 
0.636
Phenylalanine
g
0.895
58
 
1.396
Tyrosine
g
0.573
43
 
0.894
Valine
g
0.937
59
 
1.462
Arginine
g
1.192
58
 
1.860
Histidine
g
0.405
57
 
0.632
Alanine
g
0.881
43
 
1.374
Aspartic acid
g
1.448
43
 
2.259
Glutamic acid
g
3.712
43
 
5.791
Glycine
g
0.841
43
 
1.312
Proline
g
0.934
41
 
1.457
Serine
g
0.750
43
 
1.170
Other
Alcohol, ethyl
g
0.0
0
 
0.0
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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