What are the benefits of muesli? And can this product be harmful? In this article, we described in detail how to choose and prepare a healthy cereal breakfast. Answered the question what is the difference between muesli and granola. They also shared three simple recipes for making granola and muesli without added sugar.
- How is granola different from muesli?
- Benefits of muesli
- Which muesli to choose? The benefits of muesli for weight loss
- How to make muesli and granola at home? PP oatmeal granola
- Granola without sugar
- Muesli with nuts
At first glance, it is difficult to notice the differences between granola and muesli, but they still exist. If muesli is raw, unprocessed cereals combined with nuts and dried fruits, then granola is the same composition, but pre-heated, most often baked.
Due to differences in preparation, these products have different tastes and textures. Muesli is more crumbly and, as a rule, does not contain additional sweeteners, unlike granola, to which I usually add honey or syrup to obtain a characteristic crunch and taste.
Granola, unlike muesli, is ready to eat immediately; it can be eaten either dry or with the addition of milk, yogurt, or juice. Muesli most often needs to be first filled with liquid (yogurt, milk, juice) and allowed to brew so that the raw flakes swell and become soft.
Both of these products make a great breakfast or healthy snack. What are the benefits of these products? Let's figure it out.
How is the product useful?
The product is rich in proteins, carbohydrates, fats and ash. It contains the following vitamins: A, C, E, B1, B2, B4, etc. It also contains minerals: manganese, zinc, iron, phosphorus, calcium, etc. Oatmeal at night is useful in that it does not promote weight gain. weight. Grain contains complex carbohydrates that are difficult to absorb into the blood. As a result, a person feels full and energized.
The product contains antioxidants that help fight cancer.
In addition, blood circulation, vision and memory improve. Calcium restores the skeletal system, nails and hair. Zinc promotes the functioning of the immune system and is a preventative against infections. Beta-glucan, found in cereals, removes waste and toxins from the body and reduces the amount of excess cholesterol.
The benefits of oatmeal
A person feels the benefits of the product after the first use. Thanks to intestinal cleansing and the effects of vitamin B, chronic fatigue and anxiety disappear. Useful qualities of the product:
- Cereals can be eaten for weight loss: this diet is considered effective because this cereal speeds up metabolism.
- The antioxidants contained in the flakes can prolong youth by enriching cells with oxygen.
- Relief from edema due to diuretic properties.
- Prevention of blood clots, stimulation of bile flow, removal of kidney stones.
- A decoction of the flakes can be used for pneumonia.
The benefits of such a product for the human body can hardly be overestimated: it improves the functioning of almost all important systems.
Delicious oatmeal for breakfast
Ingredients for porridge:
- flakes – 50 g;
- milk or water – 350 ml;
- yogurt - 1 tbsp. l.;
- honey - to taste;
- salt - to taste.
Oatmeal breakfast: preparation begins by pouring the cereal into a pan. Milk (water) and salt are added. Place the container on the fire until it boils. Then the porridge is cooked over low heat for about 5 minutes. You can add honey or yogurt to taste.
The second breakfast option is cold oatmeal. To do this, at night you need to pour cereal (not instant), milk, yogurt, any sweetener, fruit or berries to taste into a jar. The contents are shaken, mixed and placed in the refrigerator until the morning. Overnight the cereal will be soaked in milk. The shelf life of this product is about 2 days.
Oatmeal for weight loss
Oatmeal is a dietary cereal that does not need to be cooked. The flakes are poured with kefir overnight, and breakfast is ready in the morning. In the hot version, porridge also helps to lose weight, but it must be cooked without adding sweeteners. Natural additives are used to improve the taste: 1 tsp. honey, sour apple and a little cinnamon. The last 2 ingredients also promote weight loss.
Useful properties and composition
Oatmeal has a beneficial effect on the human body. By adding oatmeal to your diet, you can easily avoid many health problems:
- Substances contained in oatmeal lower cholesterol.
- Proper carbohydrates make porridge a product with a low glycemic index.
- Oatmeal gives you energy and satisfies hunger for a long time.
- Helps build muscle mass.
- Prevents the development of thrombosis.
- Normalizes the functioning of the liver and gastrointestinal tract (improves peristalsis and removes toxins).
- Strengthens the immune system and nervous system.
- Improves the condition of hair and nails.
The composition of oatmeal includes vitamins, minerals, micro and macroelements:
- zinc strengthens the immune system, maintains proper blood circulation, improves metabolism, increases brain activity and reduces fatigue;
- iron increases hemoglobin, ensures normal functioning of the circulatory system;
- sodium regulates water-salt balance in the body;
- magnesium strengthens nerves, increases concentration and improves memory;
- potassium has a beneficial effect on the functioning of the heart and strengthens blood vessels;
- vitamins e, a, pp, h, beta-glucan stabilize blood sugar levels and blood pressure, reduce cholesterol.
Important! The maximum benefit is in traditional flakes, which are boiled for at least 10-20 minutes.
What grain to take
There are several types of flakes depending on the degree of crushing:
- “Extra” No. 1. They have the highest fiber content and are made from whole grains.
- “Extra” No. 2. Their size is smaller than the previous ones. Made from cut grains.
- “Extra” No. 3. They are smaller in size, do not require long cooking, and are suitable for baby food.
- "Hercules". On the outside they are smooth, pre-treated with steam. There is much less benefit in such a product.
- Rolled cereal. The grains are driven through grooved rollers, so they cook faster. Subject to heat treatment.
- Uncrushed grains. They are the most useful, but are rarely commercially available.
There is also ground oatmeal, which takes only half an hour to cook. It looks about the size of a poppy seed. Some cereals don’t need to be boiled, but simply pour in milk or kefir and let it brew. Instant flakes, which swell and lose their shape, are not suitable for these purposes.
Choosing oatmeal
To get maximum benefit from a product, you need to know how to choose it correctly.
You should familiarize yourself with the composition: there should be no flavorings, unnatural additives, salt or sweeteners. The packaging must be opaque and airtight. Cardboard containers absorb moisture, speeding up the spoilage process. Light has an adverse effect on the flakes as they lose their usefulness.
In appearance, the product must be uniformly white or yellow in color without dark inclusions. The amount of husk in a pack indicates the quality of grain processing. If the contents of the package have an unpleasant odor, this is an indicator of the expiration date or improper storage. There are 2 dates on the packaging: days of packaging and packaging. The shelf life must be counted from the second date. The product can be stored in a cardboard box for no more than six months, in polyethylene - for a year.
It’s hard to say which cereal is healthier – quick-cooking or long-cooking. Some experts believe that if rolled oats are poured with boiling water and not cooked, more vitamins will remain in it than with prolonged heat treatment of large flakes.
Possible harm and contraindications
Oatmeal does not always have a positive effect on the body; there are a number of contraindications for which the use of this product is not recommended:
- Celiac disease. With this disease, the body lacks the enzymes that break down gluten into oats, which leads to allergies.
- Oatmeal has a choleretic effect, and therefore people suffering from cholelithiasis may experience pain.
- Children under 8 months are not recommended to be given oatmeal due to the risk of possible allergic reactions.
- People with kidney failure or impaired absorption of calcium and other trace elements should eat oatmeal in moderation.
How to brew oatmeal in water without cooking
Porridge without cooking retains much more beneficial properties than boiled one. In addition, such food is low in calories, especially if you add dried fruits instead of sugar. You can brew it overnight in a thermos - you get a ready-made breakfast. Oatmeal, which does not require cooking, is useful because it retains most of the vitamins and microelements.
Instant cereal is not suitable for these purposes. Large grains that require long cooking are considered suitable for this recipe.
There are 2 cooking options:
- Brew the flakes before eating.
- Brew in the evening and reheat in the morning.
Oatmeal without cooking is suitable for people who care about their health, as it speeds up the body's metabolic reactions and cleanses the body of toxins.
Ingredients
For preparation you will need:
- “Hercules” flakes – 8 tbsp. l.;
- dried apricots – 2 tbsp. l.;
- raisins – 50 g;
- water – 2 glasses.
Preparation
Cooking steps:
- Wash dried fruits and boil water.
- Pour dried fruits into a deep plate. Add cereal there.
- Steam the oatmeal with boiling water.
- Cover the plate with a lid and wrap it with a towel. After 15 minutes you need to try.
Salt and sugar may not be added. Instead of butter, olive or flaxseed oil is suitable.
Indications for use
It is recommended to include oatmeal in the diet if you have the following health problems:
- diseases of the gastrointestinal tract;
- cardiovascular diseases;
- obesity and excess weight;
- joint diseases;
- inflammatory processes on the skin.
Properly prepared oatmeal alleviates diabetes.
For women
Women always strive to maintain beauty and youth. Oatmeal is good for women's health:
- improves metabolism and maintains slimness;
- supports thyroid health;
- fights irritability and depression,
- lifts the mood;
- removes waste and toxins;
- strengthens hair and nails, makes skin smooth and silky.
Oatmeal is used to prepare masks for the face and body at home.
For men
Men need more strength and energy; it is important that the diet contains foods rich in vitamins and microelements:
- oatmeal contains vitamin E, which is involved in the formation of testosterone;
- increases performance;
- gives endurance and strength;
- reduces the risk of heart and vascular diseases.
Oatmeal helps remove heavy metal salts, which is very important for men working in manufacturing plants.
For children
Oatmeal is one of the best foods for a child's body:
- increases mental abilities;
- normalizes the functioning of the gastrointestinal tract (eliminates bloating and colic);
- contains the necessary elements for the growth and development of the child;
- reduces the risk of developing anemia;
- strengthens the immune system.
Advice! It is recommended to start introducing oatmeal into complementary foods at 8 months.
Recipes for additives to oatmeal with water
Even porridge cooked in water turns out delicious, because you can add many ingredients to oatmeal:
- Mixture of nuts and berries.
- Apple, banana and cinnamon. Instead of sugar, you can use honey or a sweetener.
- Dried fruits. You can experiment with them and make different combinations.
- Apple and 1 tsp. honey
- Yogurt.
- Bitter chocolate. It is added to a mixture of rice and oatmeal.
- Lemon, prunes, cranberries, nuts and honey. An equal amount of each ingredient is passed through a meat grinder and 1 tsp is added to the porridge.
- Raisins, dried apricots, berries, pumpkin seeds (nuts). The mixture must first be crushed.
In order to have porridge ready for breakfast, pour kefir over the cereal in the evening. Those who do not adhere to a strict diet can afford oatmeal with jam.
Eating oatmeal for diabetes
It is important for diabetic patients to follow a special diet. Oatmeal helps lower sugar and cholesterol levels. But the method of preparing rolled oats for people with diabetes is different: with water, without adding sugar or fruit. For taste, add ginger, cinnamon, and some dried fruits or nuts to the porridge.
How to cook large oat flakes
The cooking time depends on the size of the flakes. Large ones take about 15 minutes, medium ones - 5-7, instant oatmeal - 1.
Ingredients for 1 serving
For one serving you will need:
- flakes – 100 ml;
- milk (water) – 300 ml;
- sugar – 1 tsp;
- salt - to taste.
Cooking instructions
You can prepare oatmeal according to the following recipe:
- You need to boil the water.
- Add the cereal and cook for ¼ hour, stirring constantly.
- Add salt and sugar to your taste.
- Cover the finished porridge with a lid for a couple of minutes to absorb excess moisture.
- You can eat it both hot and cold.
The finished dish can be decorated with berries.
The usefulness of large flakes lies in the fact that they are made from whole grains, so they retain all the vitamins.
The effects of oatmeal on the liver
The liver is involved in the synthesis and breakdown of proteins, fats and carbohydrates, and in the elimination of toxins. It is in the liver that metabolism occurs, on which the normal functioning of the entire body depends. This important organ must be cleaned periodically.
To free the liver, use an infusion of whole oats:
- 100 g of grains are poured with water and left overnight.
- Cook oats with the lid closed over low heat for 1.5 hours.
- When the broth is ready, it is cooled and filtered.
- Take the decoction 3 times a day before meals. Store in the refrigerator for no more than two days.
How to cook instant oatmeal
Instant oat flakes are cooked for a minimum amount of time - about 1 minute. Or you can not cook them, but simply pour boiling water over them and let them brew.
Ingredients for 1 serving
For the porridge you will need the following ingredients:
- cereal – ½ cup;
- milk – 1 glass;
- salt and sugar - to taste.
For liquid porridge you need to take 2 glasses of milk.
Cooking instructions
Prepare according to the following recipe:
- Pour milk into a saucepan and put on fire.
- After boiling, add flakes, sugar and salt. Cook for 1 minute, stirring thoroughly.
- Remove from heat and let it brew.
- You can add butter before serving.
Nuts and berries would be a good addition to the dish.
Cooking recipes
Oatmeal is an appetizing and easily digestible product. Oatmeal contains vitamins and microelements, proteins and carbohydrates necessary for the human body - dishes from it are not only nutritious, but also low in calories. It is valuable when used during diets, as well as as a therapeutic food.
For those who care about their own health, it is preferable to cook porridge not with milk, but with water. But despite all the beneficial qualities, few people willingly eat such oatmeal - its taste leaves much to be desired. In order for the dish to turn out tasty, you should take the right approach to the technology of its preparation.
Oatmeal with water “Simple”
Thanks to the beneficial properties of oatmeal, it is possible to cure gastrointestinal diseases, diabetes, and gout. For this reason, if you have such health difficulties, be sure to include porridge in your diet. There are even specific diets based on this product, which not only promote weight loss, but also have a good effect on the entire human body as a whole.
Ingredients:
- glass of oatmeal
- 2.5 glasses of water
- six grams of salt
- two tablespoons butter
Preparation:
Pour the cereal into a saucepan, add cool water and cook over low heat, stirring occasionally. When the porridge gradually begins to thicken, add salt, mix thoroughly and cover with a lid. Before serving, add butter to the plate with the porridge. For those who are on a diet, it is recommended to add salt and oil in minimal quantities, since oatmeal in water is already appetizing without any special ingredients.
Oatmeal with dried fruits
Delicious oatmeal. For some this is the best breakfast, for others it is a combination of words from the realm of fantasy. For us, as you understand, it goes without saying – the first one. In fact, we love oatmeal in all forms - both porridge and jelly made from it, as an additive to soup. Let's be honest, we love the taste. But if you still add a little dried fruit to the porridge and add a little “friedness,” then no one will turn away from such a breakfast.
Ingredients
- 1 cup oatmeal (fine, grade)
- one glass of water
- 1 glass of milk
- a few pieces of prunes and dried apricots
- butter, salt, sugar - optional
Preparation
If we are talking about dried fruits, you need to start with them. Pour boiling water over them for twenty minutes. Although, you need to see how dry the fruit is, otherwise twenty minutes may not be enough, or it may be possible to get by with as little time as possible.
This amount of milk will require 1 cup of flakes, however, it is better to take smaller flakes. When the dried fruits are relatively wet, rinse them and chop them into small pieces. Place the mixture of water and milk on the fire, add salt. That's it, you shouldn't eat oatmeal without salt.
Although nutritionists say that this particular cereal contains enough salts and it is allowed not to add salt.
When it starts to boil, add the flakes. Small flakes cook quickly, and the porridge immediately begins to thicken. Cook for two minutes - add dried fruits, sugar, and butter. Another minute, and put out the porridge, leaving it to simmer directly under the lid for another minute. The porridge is ready. Bon appetit!
Hercules porridge in a slow cooker
Hercules in a slow cooker comes out amazingly airy. It bears little resemblance to the one known from childhood, cooked in a saucepan. But it feels more like light and sweet jelly. But to get such a luxurious breakfast dish, you need to keep a few secrets in mind! Let's talk about them and about simple recipes for dishes made with water, honey, and dried fruits.
Below you can learn how to cook oatmeal porridge in water. Set the time according to the device model. To avoid mistakes, you can use the standard “Porridge” mode. However, as a rule, the duration of the program is 50–65 minutes. This is very slow, the dish cooks twice as fast.
Ingredients:
- rolled oats - one glass;
- water and milk - 1 glass each;
- sugar - one tbsp. spoon;
- salt - a pinch.
Preparation
Pour milk and water into the bowl. Pour in the cereal, add sugar and salt. Stir the ingredients. Turn on the “Milk porridge” or “Porridge” program. Cook for 15–20 minutes. Place butter on plates when serving. If you are not in a hurry, try to prepare oatmeal porridge with the softest consistency. To do this, use one multi-cup of cereal and four multi-cups of milk (or milk and water). Stir in sugar, salt, cinnamon, butter. And leave it to cook in the porridge program for the entire time. The flakes will literally dissolve in the milk, turning into a soft, creamy mass.
Oatmeal baked in the oven
Oatmeal has many advantages over other porridges: tasty, healthy and very quick to prepare. For this reason, many people like this porridge. You can experiment with this dish: add apples, nuts, raisins, dried apricots, and so on, cook in water, milk or yogurt, make it salty or sweet. And there are even many cooking methods. We suggest baking oatmeal in the oven. During the baking process, oatmeal becomes very appetizing and tender. Add salt, sugar or spices to taste. Water can be replaced with milk.
Ingredients:
- oatmeal (any kind will do, but preferably not ground) - one hundred g;
- apple - one pc. (optional);
- water - three hundred ml;
- sugar - two tbsp. l.;
- cinnamon - a pinch;
- nutmeg - a pinch;
- honey - one tbsp. l. (optional).
Preparation
Pour oatmeal into a baking dish and fill with water. Add sugar, cinnamon, and nutmeg. Stir the whole mixture until the sugar melts. Peel the apple and cut into thin pieces. Place the apple slices in the mold on top of the oatmeal, pressing slightly and placing one on top of the other. Bake oatmeal with apples in a preheated oven for 20 minutes at 170 degrees Celsius. If desired, add honey or crushed walnuts. Very soft, moderately sweet oatmeal, baked in the oven, can be served. Bon appetit! Cook with love!
Oatmeal in the microwave
A microwave oven is a device that has become firmly established in our everyday life, which makes our lives easier every day and allows us to save time. Of course, the flakes are just right and are designed to allow you to cook the porridge quickly, but this still takes up to 20 minutes. In the meantime, you have to spend all the time near the tile, which is very inconvenient if you are in a hurry.
Ingredients:
- 50 gr. Oatmeal (5 tbsp)
- 280 ml. Water
- Butter (optional)
- Sugar (optional)
- Cherry (frozen)
Preparation:
Let's say right away - cherries are a voluntary ingredient, they can be excluded or replaced with other berries. If you have frozen cherries, you do not need to thaw them. Take five tablespoons of rolled oats and grind them in a blender. We recommend that later, if you like the recipe, grind the entire pack so as not to have to do this every time.
Very important: you will need 4 rather than five spoons of ground flakes.
Pour ground rolled oats into a plate. Straight into the one in which you will eat porridge. Fill it with liquid (280 ml), stir and microwave for two minutes at 900 W. After this, when 2 minutes have passed, we take out the plate and see, in fact, that in the middle there is something similar to porridge, and there is water around the edges of the dish. That's how it should be! Now add the cherries to the plate, and stir everything thoroughly from the edges to the middle.
Place the plate in the microwave again, but now for one minute at 900 W. Take out the plate, add sugar and butter. Stir everything again. Four minutes have passed, and you have delicious oatmeal ready.
How to cook oatmeal in a slow cooker
Instant oatmeal cooks for a couple of minutes. It’s even easier to cook porridge in a slow cooker, because you don’t need to stir it. To get a dish, just maintain the proportions of the ingredients and select the desired mode.
Ingredients for 2 servings
For two servings you will need:
- oatmeal – 1 cup;
- milk – 2 glasses;
- water – 2 glasses;
- sugar – 1 tbsp. l.;
- butter – 20 g;
- salt – 2 pinches.
Cooking instructions
Cooking steps:
- Cereals, sugar and salt are poured into the multicooker bowl. You can add cinnamon and vanillin to taste.
- To speed up the cooking process, milk and water are preheated in a separate container.
- Pour the liquid over the flakes and add the oil.
- Place a container for steam cooking on top. This will prevent the milk from escaping.
- Close the multicooker lid and turn on the “Milk porridge” mode.
In 25 minutes the dish will be ready.
Oatmeal without cooking
If oatmeal is brewed overnight, this makes it a practical dish, because in the morning you don’t need to waste time preparing breakfast. You can fill it with milk, yogurt or water.
Ingredients for 4 servings
Steamed oatmeal is prepared from the following ingredients:
- long-cooking flakes – 250 g;
- water – 300 ml;
- honey - 2 tbsp. l.;
- milk (cream, kefir, fermented baked milk) – 4 tbsp. l.;
- nuts (almonds, cashews) – 20 pcs.;
- cinnamon - to taste.
