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5 ideas for oat-based breakfasts
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1. Properties of oat flakes
Oat flakes are often overlooked and forgotten cereal product. Sometimes they have a number of health benefits, so it's worth considering them on the daily menu. They come from ordinary oats. In the production process, lightning and mountain oats are produced. The former have a higher degree of processing than the latter, causing them to lose some of their nutritional properties. Oat flakes are often enriched with vitamins and minerals such as C and iron. They are used in the preparation of oatmeal, granola, cookies, and other foods. Oat flakes are an excellent source of dietary fiber, especially beta-glucan, which helps to lower bad cholesterol and increase good cholesterol. Beta-glucans also regulate blood sugar levels, making them suitable for diabetics. Oat products have a lower glycemic index than, for example, wheat or corn products. Beta-glucans regulate intestinal peristalsis and strengthen the immune system. They also provide a feeling of satiety and can be used in the treatment of obesity, overweight, and metabolic syndrome. Oat flakes also contain unsaturated fatty acids that are important for a healthy diet.2. The method for preparing a wholesome meal with oatmeal
To prepare a wholesome breakfast, the ingredients must be skillfully combined. In the case of oatmeal, rolled oats form the base, which provides complex carbohydrates and dietary fiber. Fruits, similar to oats, are a valuable source of vitamins and minerals. Due to the polyphenol content, berries such as blueberries, raspberries, aronia, cassava, blackberries, and currants are particularly recommended. In the oatmeal mixture, products rich in protein, which are an important building block of our body, should not be missing. These can be yogurt, kefir, milk, or plant-based products - these products also contain calcium, which is necessary for the proper functioning of our body. A source of fat should also be taken into account, such as peanut butter, nuts, seeds, kernels, or avocado. Walnuts are particularly valuable, as they have a health-promoting effect and their consumption has many positive effects, including improving the function of the central nervous system and the elasticity of blood vessels. However, it should be noted that the positive effect only occurs with daily consumption of 30 g of walnuts.3. Apple oatmeal in the style of red oatmeal
Red oatmeal is one of the most popular desserts. By substituting wheat flour with whole grain flour and sugar with xylitol or erythritol, we can prepare a healthier and less caloric version of the traditional cake. In case of lack of time, instead of baking, we can prepare an apple oatmeal in the style of red oatmeal. Apples, as the component of this dish, contain a significant amount of dietary fiber that regulates digestion and have a low glycemic index, making them suitable for diabetics. Moreover, they are a source of vitamin C, potassium, and phosphorus. Preparation time: 15 minutes, number of servings: 1.4. A velvety oatmeal dish with coconut flakes and pineapple
Pineapple contains bromelain, an enzyme that participates in the digestion of proteins. It is also a source of vitamin C, thiamine and manganese, so it should be included in your daily diet. This fruit pairs wonderfully with coconut flakes, and the addition of cream will give the dish a smooth consistency. Preparation time: 20 minutes5. Baked oatmeal with raspberries
An alternative to traditional oatmeal is baked oats, which can be prepared on a free weekend or evening and only need to be heated in the morning. It may also resemble a healthy cake or cupcake, so it is best to use a small cupcake to prepare it. The addition of raspberries will give the oats even more nutritional value because these fruits are high in dietary fiber. Preparation time: 40 minutesNumber of servings: 1 Ingredients: – oatmeal flakes – 5 tablespoons, – 2% milk or plant-based drink – 1/2 cup, – raspberries – a handful, – baking powder – 1 teaspoon, – olive oil – 2 teaspoons, – egg – 1 piece, – almonds – 1 tablespoon. Preparation1. Coat a small heat-resistant dish with olive oil (1 teaspoon). 2. Wash and dry the raspberries. 3. Mix oatmeal, milk or plant-based drink, olive oil (1 teaspoon), baking powder, and egg. 4. Lay out the raspberries and the prepared mixture in layers. 5. Bake for about 30 minutes at 190°C in a preheated oven. 6. After baking, sprinkle the oats with chopped almonds. Nutritional value (1 serving): – energy: 540 kcal, – protein: 21.3 g, – fat: 29.2 g, – carbohydrates: 53 g, – dietary fiber: 10.1 g.6. Overnight oatmeal with chia seeds
Overnight oatmeal is ideal for people who want to sleep longer or who have little time to prepare breakfast in the morning. It is good to add chia seeds or flaxseeds that will nourish them overnight. Chia seeds are considered superfoods (non-processed foods that have a beneficial effect on the body's functioning) contain omega-3 fatty acids, vitamins and mineral ingredients and are also antioxidants. Preparation time: 10 minutesNumber of portions: 1 Ingredients: - oat flakes - 5 tablespoons, - chia seeds - 1 tablespoon, - natural skyr - 1 package, - strawberries - 1 cup, - kiwi - 1 piece, - honey - 1 teaspoon. Preparation1. Put oat flakes and chia seeds in a bowl, add skyr and mix. 2. Let it swell overnight in the fridge. 3. Wash strawberries and kiwi. Peel kiwi. Cut the fruit into cubes. 4. Add them to the oatmeal in the morning. 5. Pour the mixture with honey. Nutritional value (1 portion): - energy: 443 kcal, - protein: 27.4 g, - fat: 7.5 g, - carbohydrates: 77.4 g, - dietary fiber: 12 g.7. It's an unexpected oatmeal with zucchini
Adding vegetables to oats may be surprising, but it is a good idea to introduce them to the diet, especially for children. This breakfast is a great option for sugarcane, carrots, or cinnamon. Zucchini is low in calories but high in vitamins and minerals. In sweet oatmeal, its taste is almost imperceptible. Preparation time: 15 minutes. Number of servings: 1. Ingredients: - mountain oats - 5 spoons, - 2% milk or plant drink - almost a glass, - zucchini - 1/2 small piece, - banana - a piece, - nut butter - a spoon, - dark, unsweetened chocolate - a spoon.
