Oatmeal is one of the healthiest cereals we can find, and in recent years its consumption has been booming. Those unaware of it should know there are many ways to eat oats.
And most of them are not complicated at all, so benefiting from all their contributions is within everyone’s reach.
In the following article, we discover more about this cereal, its properties, and different ways to introduce oats into our daily lives.
Contents
Oats, a very healthy cereal
Oats are a whole grain with the scientific name of Avena sativa. Although it does not have the importance of other cereals, such as wheat or barley, it has been known for thousands of years and has been consumed around the world. On a nutritional level, it contains complex carbohydrates that provide energy slowly and for a long time, in addition to an interesting amount of protein and healthy fats. As for micronutrients, it is an outstanding source of group B vitamins and minerals such as iron, magnesium, zinc, manganese, and phosphorus. At the same time, the presence of fiber and other compounds, such as beta-glucans, stands out. Thanks to these, oats are related to positive health effects:- It favors the regulation of intestinal transit.
- Helps reduce LDL cholesterol levels . Likewise, whole grains, in general, are related to a lower risk of suffering from cardiovascular disease or type 2 diabetes.
- It is a food with a great satiating capacity, which can help increase the feeling of fullness and eat less.
Five different ways to eat oatmeal than usual
Oatmeal porridge ( or porridge ) is the simplest and most well-known way to consume it. They are usually included in breakfast and are prepared by mixing the flakes with water or milk. To this, you can add fruit, nuts, and spices to taste.
Therefore, this recipe is indicated for those looking for a satisfying and nutritious breakfast and those who do not know much about this cereal but want to introduce it into their daily diet.
Over time and in order to introduce new preparations, you can try other ways of preparing oats that we share below.
1. A complete breakfast, Swiss Birchermüesli style
As we have said, oats are very energetic, so one of the best times to take them is in the morning. For this, we propose this complete breakfast. This way, we can start the day with energy and not feel hungry until lunchtime.Ingredients
- One banana.
- One kiwi.
- Natural Greek yogurt (to taste).
- One square of dark chocolate.
- Two tablespoons of oat flakes (20 grams).
- Two tablespoons of nuts or mixed seeds (40 grams).
- Milk (animal or vegetable, as you prefer).
- Optional: cinnamon, vanilla, and a handful of raisins.
- In a bowl, we place some nuts or mixed seeds.
- On top of the nuts, we add 2 to 4 tablespoons of Greek yogurt.
- Peel and cut the banana into thin slices and place them in the bowl along with the rest of the ingredients.
- We spread the oats and placed the square of dark chocolate in the center.
- We mix all the ingredients with the help of a spoon as we add a little milk (to moisten the mixture).
- We serve and consume.
2. Oatmeal smoothies
Delicious oat smoothie not only helps to satisfy your appetite and start the day with energy, but it also provides enough fiber to improve intestinal transit and thus prevent constipation. Ingredients- Cocoa powder.
- Five tablespoons of oat flakes (50 grams).
- One cup of oat milk (125 milliliters).
- One teaspoon vanilla (2.5 milliliters).
- Optional: blueberries, raspberries, strawberries, etc.
- Place all the ingredients in a blender, glass, or food processor. With the help of a spoon, stir a little inside the glass to make it easier to blend.
- Process until homogenized.
- Serve and consume.
3. Vegetable creams
Oats can be the ideal complement to vegetable creams since it provides consistency and creaminess. Many use it to replace potatoes, cheese, or even milk cream, usually added in many recipes. This way, we will also have a filling recipe, but lighter.
We only have to add a tablespoon of oat flakes per person to cook the vegetables, and then we will process everything. In the same way, we can have the flakes already ground, and thus we will add them to thicken a soup or cream at the moment without having to beat it later.
A pumpkin soup with carrots, a little oatmeal, and a touch of olive oil, black pepper, and salt are perfect for cooking something simple, rich, and balanced.
4. Battered, one of the most original ways to eat oatmeal
Another way to use oats is to incorporate them into batters instead of flour. For this, you will need some ground oats. However, depending on the recipe -and our preferences- we can use oatmeal or leave the flakes whole. It can also be combined with various seeds -such as sesame or chia- to give it an even more original touch. We can, for example, prepare some slices of baked aubergines coated with whole oat flakes. The same with some classic meatballs. Instead of breadcrumbs, a touch of flour, and voila! The recipes will be juicy and crunchy at the same time. However, given the amount incorporated and the nature of the recipes, this should not be one of the most common options for incorporating oats daily.5. Milk and oat cream
Vegetable drinks can satisfy the desire for a glass of milk and are prepared at home most simply. With this recipe, you will eat oatmeal almost without realizing it. It is ideal for lactose intolerant or having trouble digesting milk. Ingredients- One glass of water (250 milliliters).
- Two tablespoons of oat flakes (20 grams).
- Honey or stevia (optional and to taste).
- Beat a tablespoon of oat flakes at room temperature in a glass of water. We will do it for at least a minute until the water turns white.
- Strain well and sweeten to taste. We can drink it cold or hot, like cow’s milk, and we can also use it for cooking.
- If we want it as milk cream, we will only beat more quantity of oats and less quantity of water. Undoubtedly, a lighter and healthier way to prepare our usual dishes gives them a different flavor touch.