Oatmeal recipes and benefits
Do you like oatmeal? Discover its benefits and try our recipes.
Oats are one of the ancient cereals that have been widely recognized over the years, not only for their nutritional richness, but also for their practicality and versatility in various recipes. In addition to their nutritional composition of unsaturated fatty acids, phytochemicals, vitamins and minerals, oats stand out from other cereals due to their arginine content, an essential amino acid that is fundamental in physiological processes responsible for the immune response and tissue recovery and maintenance. In addition, the presence of β-glucans, a type of soluble fiber, when consumed in daily doses, appears to be associated with the reduction of serum levels of total cholesterol and LDL cholesterol, known as “bad cholesterol”. On the other hand, it also appears to have benefits in regulating the postprandial glycemic and insulin response, and to have antioxidant and anti-inflammatory properties.
Although it can be consumed naturally in yogurt and incorporated into various recipes such as pancakes, cakes, granola, milkshakes and smoothies, one of the most commonly used forms is through the famous oatmeal porridge , which can be prepared in different ways depending on each person's personal taste. They are also an excellent option for breakfast, afternoon snack and pre or post-workout.
Try our suggestions and start including this superfood in your daily diet today.
Simple oatmeal porridge
Ingredients:
- 200 ml of vegetable drink
- 3 tablespoons of oat flakes
- Lemon peel
- 1 cinnamon stick
Preparation:
1. Start by heating the vegetable drink with the lemon peel and cinnamon stick over low heat.
2. When it starts to boil, add the oats and stir constantly with a whisk until it thickens.
3. When it has a creamy, “porridge”-like texture, turn off the heat and serve while still warm.
4. You can serve it with cinnamon powder and a piece of seasonal fruit, such as a kiwi or a banana.
Oatmeal with applesauce
Ingredients:
- 2 apples
- 130 g of oat flakes
- 300 ml of vegetable drink
- 150 ml of water
- 1 cinnamon stick
Preparation:
1.Start by grating the apples and set aside.
2. In a pan, add the vegetable drink, water, oat flakes and cinnamon stick and bring to a low heat.
3. Keep stirring with a wire whisk until the flakes cook and have a creamy consistency.
4. Add the grated apple and cook for another 2 minutes.
5. Serve the oatmeal and apple porridge and decorate with cinnamon powder and half-sliced apple.
Banana and Peanut Butter Overnight Oats
Ingredients:
- 120 ml of vegetable drink
- 3 tablespoons of oat flakes
- 1 banana
- 1 tablespoon of chia seeds
- 1 dessert spoon of peanut butter
Preparation:
1. In a glass jar with a lid, add the vegetable drink, oat flakes, chia and peanut butter and mix everything.
2. Refrigerate overnight or for at least 6 hours.
3. The next day, add the sliced or mashed banana and it's ready to serve. If you like, you can sprinkle with cinnamon powder.
Rolled oats, bran or flour?
Did you know that processing oats can compromise their nutritional quality? The more processed they are, the more likely they are to lose nutrients such as fiber, vitamins and minerals. Therefore, choose less processed options such as rolled oats and bran instead of flour. If you need to use oat flour, choose to grind the flakes at the time.
Gluten free?
Although oats are naturally gluten-free, they may contain traces of gluten resulting from cross-contamination with other grains that contain the protein . Just pay attention to the packaging label and avoid processed foods such as oatmeal cookies, which may contain high levels of sugar and saturated fat.
