Recipe for oatmeal steamed with boiling water. Calorie, chemical composition and nutritional value.

It's time to talk about how oatmeal is cooked in water - the cooking recipe may seem slightly unusual, precisely because there is no cooking as a process and in fact the result is steamed oatmeal, not boiled. However, this particular oatmeal is great for weight loss.

First you need to buy the right cereal. Instant oatmeal is absolutely not suitable for us; we need to choose only oatmeal that requires long cooking. Before preparing oatmeal without cooking, make sure that the flakes are purchased correctly.

For example, the choice of oatmeal on Ozone is huge, but for the most healthy and correct oatmeal there are no more than 5 items, all the rest are prepared for no longer than 5 minutes. At Nordic I found only one version of the product that would suit us; the rest are quick-to-cook. Pay attention to this and another version of cereal, they are also suitable for us. If you decide to order these cereals, do not forget to get a discount on your first Ozone order.

It should be remembered: the smaller and thinner the oat flakes, the higher the GI. What does this mean? Have you noticed that after breakfast with boiled oatmeal, the feeling of hunger appears very quickly? This is due to the high GI of boiled rolled oats. The higher the GI, the more the blood sugar level rises after breakfast, the lower it falls under the influence of insulin, the stronger and faster the feeling of hunger arises. Do we need it?

Proper oatmeal for weight loss and PP are large flakes that take a long time to cook. I buy my flakes on IHerb (these), but any domestic long-lasting version of rolled oats will do. Ideally, cook porridge from oat grains, but this already smacks of a feat. Therefore, we will steam oatmeal from flakes using the recipes described below.

While following the principles of proper nutrition, do not forget to drink plenty of fluids. Recipes for detox water with lemon will help you drink your daily quota.

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.

1. Take 100* grams of oatmeal, rinse 2-3 times with warm boiled water, remove any floating debris.
2. Place the cereal in a cup. You can take a glass jar or enamel bowl.
3. 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.
4. In the morning, reheat in the microwave. Or put it in hot water. You can add a little salt.
5. 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

Steaming method

Steamed oatmeal, which is prepared from polished oatmeal, is also considered a quick breakfast. It is worth using (not instant) rolled oats.

Ingredients

• Hercules flakes (whole) – 4 tbsp. l.;
• boiling water – 12 tbsp. l.;
• dried fruits - several pieces of prunes, dried apricots, raisins;
• sugar or honey

Cooking method

1. Pour oat ingredient overnight. Place washed oatmeal, cleared of debris, into a separate dish with high sides. Drain the water.
2. Add finely chopped dried fruits.
3. Pour boiling water over it. To cover with a lid.
4. The steamed flakes must stand for at least 20 minutes under the “fur coat” so that they steam well.
5. Add honey or syrup to the finished dish if desired.

As it turns out, being lazy can also be beneficial, especially when it comes to preparing a product that is valuable to the body.

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, 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.

Is oatmeal considered dietary?

Of course, taste preferences come first.
But each cereal has its own “package” of useful substances that are beneficial to the body.

The phenomenon of lazy porridge in a jar is already quite commonplace for most busy people who care about their health. No one will argue that porridge is extremely important for health and immunity in general, but due to lack of time in the morning, only the evening is left to prepare a tasty and healthy breakfast for yourself in advance.

In addition, this method of preparation (without cooking) is more useful, because most vitamins and microelements are not digested, but remain in the product and enter the body.

The number of recipes for such porridges tends to be infinite, so we invite you to get acquainted with the most popular of them.

• Choose large, long-lasting, best quality oatmeal.
• Instead of sugar, use dried fruits and honey, applesauce, fructose, etc.
• A spoonful of flax and/or chia seeds will enrich your porridge with healthy omega fatty acids.
• Instead of water, you can pour kefir and fermented baked milk, yoghurts, milk, etc.
• The taste of porridge will be enriched with mango with almonds, cinnamon with apple, vanilla with berries, maple syrup with blueberries, and banana with grated chocolate.
• If you want, you can warm up the porridge in the microwave for a minute in the morning so as not to eat it cold.
• Topping on top (for example, fresh fruit) will make the porridge tastier and more appetizing.

Experiment - and enjoy your health!

6 best healthy breakfast recipes for children from one to three years old - what to cook for a child for breakfast?

The food industry produces oat flakes in three categories:

1. “Hercules” (requiring 20 minutes of cooking).
2. Petal (cook them for 10 minutes).
3. "Extra".

This category of cereals is divided into three varieties:

• The “extra-single” variety, made from whole grains, is cooked for at least 15 minutes.
• The “extra-double” variety is made from chopped oat grains and requires ten minutes of cooking.
• “Extra-troika” is a cereal intended for feeding babies and people with gastrointestinal problems. Made from steamed fine grains, they do not require heat treatment at all. To prepare porridge, pour boiling water or very hot milk over them and let it brew for a while.

The healthiest porridge is made from Hercules flakes.

This porridge contains the largest amount of soft and coarse dietary fiber. Thanks to their presence, a person can get enough of a very small portion, and the feeling of fullness will not leave him for 3-4 hours.

Instant cereal, which has gone through many stages in the manufacturing process, is extremely quickly absorbed by the human body. Their glycemic index (the ability to raise blood sugar levels) is also significantly higher than that of cereals that require cooking (60 versus 42). That is why whole grain flakes obtained by flattening steamed oat grains will bring much more benefits.

Yes, this amazingly healthy porridge really helps normalize body weight. The rave reviews of those who have lost weight tell us this.

Oatmeal is included in most weight loss and weight loss diets. It is a source of complex carbohydrates that provide the body with energy. Therefore, it is useful to eat oatmeal for breakfast.

The product is rich in fiber, so one serving of the dish is enough to feel full without harming your figure. Also, regular consumption of porridge helps to normalize intestinal function.

Oatmeal porridge will be dietary if it does not contain full-fat milk, large amounts of butter and other high-calorie foods.

Be sure to check out:

A recipe for lazy oatmeal in a jar for weight loss will allow you to quickly get a healthy and nutritious breakfast.

To prepare porridge you will need the following products:

• a quarter cup of oatmeal;
• a third of a glass of milk;
• a quarter glass of natural yogurt;
• a tablespoon of cocoa powder;
• a teaspoon of honey;
• a quarter of a banana.

How to cook:

1. Add oatmeal, milk, yogurt, honey, cocoa powder to a glass jar.
2. Close the lid and shake the container with food thoroughly.
3. Open the container and add the bananas cut into small pieces. Stir gently.
4. Place the preparation in the refrigerator overnight. Serve chilled.

You can prepare a dish with fruit. Prepare:

• 3 tablespoons of oatmeal;
• 200 milliliters of low-fat milk;
• honey, fruits and berries to taste.

Preparation:

1. Pour oatmeal into a glass jar and pour in milk.
2. Shake the jar thoroughly, close the lid and refrigerate overnight.
3. In the morning, add honey and fruit.

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.

Useful video

As an example, we will give the diet of one of the most popular diets.

• Validity time: two weeks.
• Expected result: reduction in body weight by 3-7 kg.
• Five meals a day: three main meals and two snacks.

For breakfast, lunch and dinner, you should eat a serving (200 g) of oatmeal cooked in water. No sugar, butter or salt is allowed.

As a snack, you are allowed to eat a small apple and drink 200 ml of kefir.

Is this diet healthy?

Nutritionists unanimously dissuade girls from resorting to such methods of losing weight, since instead of the expected benefits, they can, on the contrary, cause irreparable harm to their own body.

• Let's see how weight loss occurs if you follow this diet:

1. The effect of weight loss during the first three days occurs due to increased discharge of intercellular fluid and cleansing of the intestines.
2. A catastrophic lack of calories, which makes normal metabolism difficult, results in general weakness, dizziness, nausea and severe headache.
3. The body begins to make up for the lack of calories by consuming not only fat, but also muscle tissue.
4. The result of a two-week painful diet is a truly thinner, but completely unattractive body with flabby, sagging skin on the hips and arms.
5. Another unpleasant consequence of such a strict diet can be a persistent aversion to oatmeal, apples and kefir, as well as a complete eating disorder, fraught with breakdowns and a return to the previous weight category.

To be beneficial, oatmeal for weight loss should be:

• Low calorie.
• Delicious.
• Consumed only in the morning, for breakfast. Remember: to lose weight, it is enough to eat it only once a day.

You will need the classic (coarsely ground) “Hercules” (heaped glass) and 500 ml of water.

1. The flakes are poured into boiling water.
2. Cook over high heat for the first few minutes, stirring occasionally.
3. Reduce the heat, cover the saucepan with a lid and cook until fully cooked.

To improve the taste of porridge cooked without a single gram of sugar and salt, you need to take care of tasty and healthy additives (the weight of one serving of finished porridge is 150 g):

• By adding 100 g of low-fat cottage cheese and ½ baked apple, you will enrich your breakfast with complete animal protein and vitamins.
• A pinch of cinnamon, a tablespoon of raisins and nuts (2 teaspoons) will help give the porridge a pleasant aroma, a sweetish taste and a small amount of healthy fats. You can add an apple.
• Fresh berries (200 g) with yogurt (100 ml) will add protein, a certain amount of vitamins and oxidants.
• Low-fat cottage cheese (50 g) with a banana (half is enough) and a drop of cinnamon will turn oatmeal into a delicious dessert.
• Adding a pinch of dry ginger and fresh parsley and dill (a tablespoon of chopped leaves) will help you prepare an unusual low-calorie porridge.
• Flax seeds, crushed into powder or added whole to oatmeal, will not only improve its taste, but also enhance its healing properties due to the additional portion of dietary fiber they contain.

Using your own imagination, you can endlessly vary the recipes for additives to improve the taste of your usual oatmeal.

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.

We remove extra pounds

Oatmeal is the most popular option for weight loss.
Reviews from people who have used the oatmeal mono-diet speak of its effectiveness and benefits. Using oatmeal that does not require cooking to reduce excess weight gives results after 10 days of use.

The important cleansing effect that oatmeal poured at night gives has a beneficial effect on the functioning of the intestines, removing toxins and insoluble fat accumulations.

We suggest using a recipe for weight loss using oatmeal:

1. The prepared oatmeal (drenched in warm water for 8 hours) is placed in a tall dish.
2. Pour kefir or yogurt for 1 hour. Stir and compact for swelling.
3. You can add prunes, cinnamon, and ginger to activate the laxative effect.
4. During the period of such corrective cleansing, it is imperative to consume a sufficient amount of water (2 liters per day), switch completely to dietary nutrition, and balance the regime of rest and physical activity.