Steamed oatmeal recipe
If you do not cook the oatmeal, but pour boiling water over it, then it is better to do this in the evening.
- Take 100* grams of oatmeal, rinse 2-3 times with warm boiled water, remove any floating debris.
- Place the cereal in a cup. You can take a glass jar or enamel bowl.
- Pour boiling water over it. But, it’s better not steep, but 70-80 degrees. It is necessary that the water covers the flakes by a few millimeters**. Cover with a saucer.
- In the morning, reheat in the microwave. Or put it in hot water. You can add a little salt.
- Oatmeal steamed with boiling water is ready. Have a nice breakfast.
* 100 grams of oatmeal can be either a lot or a little for you. Next time you will know exactly how many grams you need.
**Even flakes of the same brand, but from different batches, can swell differently. Approximately 250 - 350 ml. water
Calorie content of oatmeal per 100 grams
As is known, the energy value of the original product can differ significantly from the calorie content of the finished dish. Oatmeal was no exception.
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The calorie content of dry cereal per 100 grams is 316 kcal. The BZHU indicators are as follows:
- proteins - 11.82 g;
- fats - 5.8 g;
- carbohydrates - 59 gr.
But even the most desperate will not chew dry oatmeal. Therefore, let's find out how many calories are in the finished porridge with various variations of cooking.
How many calories are in oatmeal porridge “Clear Sun No. 2”
In its raw form, the calorie content of Yasno Solnyshko No. 2 oatmeal is 360 kcal per 100 grams of product, and in boiled form it is only 88 kcal. The nutritional value of the finished porridge with water without additives is: 3 g / 1.70 g / 15 g.
How long to steam oatmeal with boiling water?
In this case, 10-20 minutes will be enough, depending on the type of rolled oatmeal. So, about 20 minutes before breakfast, steam the oatmeal and cover it with a saucer, you can also cover it with a towel on top.
Oatmeal and phytic acid
But still, it’s better to steam the cereal in the evening. The fact is that in this case it is possible to reduce the amount of phytic acid in the porridge. Phytic acid is an antinutrient that is present in cereals, legumes, and seeds. With its help, they accumulate minerals and protect themselves. When ingested, phytic acid binds with calcium and significantly reduces the percentage of absorption of zinc, magnesium, and iron. Phytic acid has a negative effect on enzymes such as pepsin and trypsin, which are responsible for the digestion of proteins, as well as amylase, which is responsible for the breakdown of complex carbohydrates into sugars.
Oatmeal and phytase
But there is also good news. Also, nature “stored” phytase in the grains, an enzyme that, when soaked for a long time, largely neutralizes the negative effects of phytic acid.
In addition, ascorbic acid, vitamin A and beta-carotene reduce the activity of phytic acid. Thus, if you snack on vitamin C-rich kale or carrots before breakfast, you will also reduce the activity of phytic acid.
In small quantities, periodic consumption of phytic acid also has a positive effect, because it can act as an antioxidant in the body. And also, prevent the deposition of calcium in blood vessels and joints, kidney stones and the appearance of excess iron in the body.
However, it is better not to offer steamed oatmeal to children to avoid mineral deficiency.
Lazy oatmeal with strawberries
An absolutely country recipe that can be easily changed according to the season. Are the strawberries gone? Add cherries or blackcurrants. Gooseberries or finely chopped apple will do. And with raspberries or blackberries it will be simply fabulously delicious!
What you need: 125 g low-calorie natural yoghurt ½ cup oatmeal 175 ml milk 1 tbsp. chia seeds ½ vanilla pod or 1 packet of vanilla sugar 1 tbsp. honey 100 g fresh strawberries 2 tbsp. soft cream cheese ½ lemon pinch of salt
How to cook:
1. Using a fine grater, remove the zest from the lemon and squeeze out the juice. Cut the strawberries into small pieces. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with strawberries
Oatmeal pp. The benefits of oatmeal steamed with boiling water
Oatmeal with water provides the body with:
- vitamins and minerals;
- energy;
- protein;
- fiber;
- normal metabolism;
- protection of the stomach and intestines from diseases.
Contains:
- vitamins: B1, B2, PP, E;
- minerals:
- potassium - lowers blood pressure;
- magnesium - strengthens the cardiovascular system;
- phosphorus - improves biochemical processes in the brain;
- iron - stimulates the process of hematopoiesis;
- calcium - participates in the formation of the structure of bone tissue and teeth.
“Hercules” oatmeal is rich in dietary fiber, which plays a major positive role in the health of the body:
- slow down the flow of glucose into the blood;
- reduce cholesterol levels;
- absorb and remove toxins;
- satiate for a long time; are responsible for a long feeling of satiety;
- strengthen the walls of blood vessels;
- support immunity;
- maintain a healthy intestinal bacterial environment.
Health benefits and harms
The beneficial properties of oatmeal porridge are difficult to overestimate. Doctors recommend starting your morning with oatmeal cooked in water. This dish has a number of special advantages:
- strengthens the immune system;
- prevents the development of diseases of the cardiovascular system;
- helps in the fight against depressive disorders and stress;
- includes calcium, a microelement useful for teeth and bones;
- helps improve the functioning of the endocrine system;
- in diabetics normalizes blood sugar levels;
- helps reduce the risk of stomach cancer, etc.
Dishes made from oats are considered the most dietary, as they are well absorbed by the body. The proteins and fiber in oatmeal facilitate metabolic processes and increase muscle mass, which makes it very useful even for athletes. Its regular use has a good effect on your figure and is useful for improving hearing, vision and memory.
However, this dish is not suitable for everyone. Oatmeal is contraindicated for people with the hereditary disease celiac disease. Products such as oats, rye, barley and wheat contain proteins that cause digestive problems. Against this background, sick people develop food allergies with intolerance to cow's milk.
Oatmeal should not be eaten by patients with celiac disease, as well as people with kidney and heart failure. Otherwise, it is a very useful and healthy food that is recommended to be included in your daily diet.
How often can you eat oatmeal?
Any mono-diet, even the most healthy one, can cause damage to the body. Alternate with protein breakfasts of eggs, vegetables and meat, eating oatmeal 2-3 times a week.
If you are in weight correction mode, you can alternate with buckwheat and kefir. Another healthy porridge to include in your breakfast menu is millet porridge. But be sure to soak the millet at least overnight, changing the water 1-2 times. The same problem with phytic acid.
And don’t forget about “golden milk”, which you can season with either cow’s milk (there is enough calcium to neutralize phytic acid) or oat milk, which you can prepare yourself.
Lazy oatmeal with carrots and yogurt
The natural sweetness of carrots and honey keep this porridge from being bland, while the cream cheese and chia seeds turn it into a thick, smooth cream.
What you need: 125 g natural yogurt 1 large carrot 2 tbsp. soft cream cheese ½ cup oatmeal 175 ml milk 1 tbsp. chia seeds ½ vanilla pod or 1 packet of vanilla sugar 1 tbsp. honey a handful of raisins a pinch of ground cinnamon a pinch of salt
How to cook:
1. Grate the carrots on a coarse grater. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with carrots and yogurt
Oatmeal, Ser.
By the way, the British do not have oatmeal as their main breakfast dish. In first place are chicken eggs, in various versions, plus bacon. And oatmeal is usually a second breakfast. There is a rational grain in this, since for many it is better to consume carbohydrates after 10 am. But on the other hand, this is already a snack, and they are not very useful for normal digestion and calorie control (QC calculators). You can read about the dangers of snacking in this article.
Lazy oatmeal with pear
Pear is an out-of-season fruit. In summer, use fruits from your own garden, and in winter, fruits from the supermarket or even compote pears will do. Adjust the amount of honey yourself, depending on the sweetness of the pears.
What you need: 125 g low-calorie natural yoghurt ½ cup oatmeal 175 ml milk 1 tbsp. chia seeds ½ vanilla pod or 1 packet of vanilla sugar 1 tbsp. honey 1 ripe pear pinch of ground cinnamon pinch of ground cloves pinch of nutmeg (optional) pinch of salt
How to cook:
1. Remove skin and seeds from the pear. Cut into small cubes. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Lazy oatmeal with pear
Oatmeal, I am the best porridge.
There is no arguing about tastes, but in my opinion, “oatmeal” is the best porridge, both for the health of women and men, and for giving strength during fitness and sports, both for losing weight and gaining muscle mass.
Oatmeal with water is perfect, together with sauerkraut without salt, for a fasting day, and to be the basis for maintaining health. “Three main sources of health” “Fasting day, the most effective options”
Lazy oatmeal with black currants and walnuts
The recipe was invented “based on” the popular jam recipe, where nuts are added to blackcurrants. The result is a nutritious and healthy dish from all sides.
What you need: 125 g low-calorie natural yoghurt ½ cup oatmeal 175 ml milk 1 tbsp. chia seeds ½ vanilla pod or 1 packet of vanilla sugar 2 tbsp. honey a handful of black currants 3-4 walnuts a pinch of salt
How to cook:
1. Cut the nuts or crush them in a mortar into fairly large pieces - they should be felt in the porridge. If using a vanilla bean, cut it in half and scrape out the seeds.
2. Mix all ingredients well in a bowl. Then transfer to a jar with a tight-fitting lid (you need a 450-500 ml jar), close tightly and refrigerate for at least 4 hours, or preferably overnight.
Tip: blackcurrants can be replaced with blueberries, reducing the amount of honey
Lazy oatmeal with currants and walnuts
