Have you ever wondered if oat flakes are healthy? Yes, they are, despite what you hear from all those who are afraid of carbohydrates. Oat flakes have complex carbohydrates with low GI, so they can keep us full for a long time and provide us with the necessary energy to start the day. Another good reason to make oatmeal an option for breakfast is that it is easy and quick to prepare. It is simply combined with other foods, so everyone can make oatmeal to their liking. Oat flakes are a good basis for making “sweet” oatmeals with fruit or “salty oatmeals” with pumpkin, eggs, vegetables and cheese. The following can be made: cold, boiled and baked oatmeals (granola).
When it comes to cold oatmeals, they are not cooked, but made by mixing all the ingredients in the evening, topping them with yogurt, milk or vegetable milk and letting them stay overnight until morning. In the morning you just need to stir and you have a healthy breakfast ready.
COLD OATMEAL WITH SEEDS AND KERNEL FRUITS:
60g oat flakes
Spoonful of minced flax
Tablespoon of chia seeds
Spoonful of golica pumpkin seeds
Spoonful of sunflower seeds
Spoonful of fried sesame
20g kernel fruit
A pinch of sea salt
200ml almond or coconut milk, probiotic yogurt or kefir
Mix all the ingredients, top with milk or yogurt and leave overnight.
This oatmeal is recommended for anyone who needs to consume less carbohydrates during the day. Also, it is suitable for anyone who has high fat in the blood, as well as those who want to lose weight. The oatmeal prepared with these ingredients is packed with Omega 3 and Omega 6 fatty unsaturated acids important for our health and which positively affect the hormonal balance in women.
QUICK COLD OATMEAL WITH FRUIT
50g oat flakes
3 types of fruit (fresh or frozen mix)
Roll of chopped pineapple or 100g of chopped mango
Sweeten 100g (raspberries, blackberries and blueberries) with ½ teaspoonful of honey
When we eat oatmeal in the morning, but we forgot to soak it the night before, there is a solution. The oatmeal is prepared by pouring over the oat flakes with 100 ml of boiling water, then waiting for 5 minutes for it to soften and swell. After 5 minutes, you can pour this meal with yogurt or squeezed orange juice, grapefruit or vegetable milk. Add fresh or kernel fruit to the meal if desired.
COOKED OATMEAL WITH FRUIT AND MILK
60g oat flakes
Teaspoonful of bran
100ml of milk of vegetable or animal origin, or 1 scoop of whey protein + 150ml of water
If desired, you can add one of the following fruits: apple, pear or dried fruit of your choice: 40g prunes or 75g raspberries, strawberries or 50g blueberries.
Spice as desired: put cinnamon, carob or cocoa on top of the teaspoon.
A teaspoonful of coconut, hazelnut or peanut butter, and you can put 25g of chopped walnuts or crushed roasted hazelnuts.
Sweeten with 2 raw dates or a teaspoonful of honey.
Wash the apple and cut it into about the same pieces and cook everything together with the flakes for a few minutes until the flakes soften.
Note: apples and prunes are cooked together with oat flakes, and other fruits raspberries, strawberries or blueberries, are subsequently added when the flakes are cooked.
SALTED OATMEAL WITH ZUCCHINI AND CARROTS
60g oat flakes
Cold pressed vegetable oil
Green onions or leeks
Grate the peeled zucchini or carrots, then in a pan with a little water steam the carrots first for a few minutes and add the zucchini (those who like can now add onions finely chopped). Pour ½ cup of water into it and when the water boils, add 60g of oat flakes, then cook for a few minutes and stir gently until the flakes soften. Season the porridge as desired. You can add a piece of cheese or 2 to 3 tablespoons of sour milk to it. Enjoy.
Granola is made by sprinkling dry ingredients with honey and baking in the oven until they are caramelized and become crispy.
200g oat flakes (1 cup)
40g raw sunflower seeds
Tablespoonful of flax seeds
Pinch of salt
30ml honey (2 tbsp)
15ml (1 tbsp) melted coconut or olive oil
Spoonful of water
1 teaspoonful of vanilla extract
20g lyophilized raspberries (alternative to 150g of fresh raspberries)
40g dried cranberries
Pour the oat flakes, salt, water, coconut oil, honey and vanilla into the beating bowl. Mix everything well and pour into a large baking tray lined with baking paper. Spread everything evenly over the baking tray. Preheat the oven to 180° and bake. After 10 minutes of baking, add nuts and seeds, stir everything gently, and bake again for about 10 minutes. Once removed from the oven, allow to cool. After everything has cooled down, sprinkle with dried fruit and mix well. The granola prepared this way can be stored in a glass container (jar) for up to 2 weeks at room temperature. You can eat it with Greek yogurt, milk or almond milk.
I hope you will enjoy some of these specialties that will help you discover that it is not difficult to be fit.
Senior nutritionist – dietician