The phrase "oatmeal" is not to everyone's taste, nor is the dish itself. It's simple, empty, and hungry.
Even the ancients laughed at those who loved to eat oatmeal. They said it was food for cattle, a weed.
Today, of course, there is less bias towards oatmeal.
Many people realize the value of this porridge, but not everyone is ready to include it in their menu. So we decided to tell you why it is worth doing and how to eat oatmeal with taste and relish.
Relieves constipation
Long-cooked oat flakes (20 minutes or more) are exceptionally rich in fiber, both soluble and insoluble. The former is food for the beneficial bacteria that inhabit our digestive tract – a kind of natural prebiotic.
The second ensures an increase in the volume of stool, thereby preventing irritation of the intestinal mucosa and ensuring proper motility, and therefore emptying.
Provides energy
Thanks to long carbohydrates, which take longer to break down, oatmeal gives us energy for a long time and gives us a feeling of satiety.
Keeps you warm in the cold
And all thanks to the high protein content - 12.3 g per 100 g. It seems like a little, only 13.5% of the daily requirement.
But you can cook porridge in milk and add a piece of butter – it’s just right in winter, right? And here’s a powerful heater ready for you before going outside.
Protects against cancer and prolongs youth
Yes, that's as easy as that. And all because oatmeal is rich in unique antioxidants - plant-based compounds that protect against inflammation, cell mutation, and fight free radicals.
For example, only oatmeal contains avenanthramides, compounds that can also lower blood pressure.
Doesn't let you get discouraged
Rich in B vitamins, oatmeal is excellent for calming the nervous system, preventing stress from ruining our picture of the world.
Fights atherosclerosis
It has been scientifically proven that beta-glucan in oatmeal helps reduce the level of "bad" cholesterol, which is responsible for the development of atherosclerosis and increased risk of cardiovascular diseases. Antioxidants and soluble fiber serve the same purpose.
Oatmeal plus exercise - minus sarcopenia
Vitamin H (B7, biotin) in oatmeal promotes easier absorption of protein and accelerates muscle growth.
Eat oatmeal, exercise regularly, and sarcopenia won't be a problem.
Do you need to wash cereal?
It is not necessary, but it is not forbidden. Especially if rolled oats are bought in bulk. Washed under running water, it transforms into a lighter and more homogeneous porridge when cooked than unwashed.
However, this will not affect the health benefits of the porridge or its taste. It's a matter of taste, nothing more.
How to cook delicious porridge
1. Cook the porridge in milk diluted with water in a 1:1 ratio. If you are lactose intolerant, you can cook the porridge in plant milk, add nuts, thus saturating it with protein.
2. The porridge will acquire a creamy, creamy structure if you pour the flakes into boiling liquid. If you like a more liquid, "soupy" consistency, pour the flakes into cold milk, then cook.
3. Don’t forget about a pinch of salt – this will make the porridge taste richer and it won’t become sticky after cooking.
4. Stir the porridge more often during cooking, breaking up the bubbles that form during boiling – the porridge will look more appetizing.
5. Let the porridge stand after cooking under the lid for 10–15 minutes.
6. “Color” the taste with suitable additives.
What to add to porridge?
Berries and fruits
This way we will enhance the vitamin content, add even more fiber, and most importantly – taste.
Oatmeal goes well with peach, banana, pineapple, cinnamon pear, blueberry, blueberry, strawberry. In winter, these healthy additives can be frozen. This does not cancel out the benefits.
Nuts and seeds
They will saturate the porridge with protein and, of course, taste. Plus, they are useful for brain function – a kind of battery for the whole body from the very morning.
Dried fruits
Raisins, dried apricots, prunes, candied fruits – all this will even give the porridge a somewhat festive feel.
Plus, it will enrich it with potassium and magnesium – nutrients that are important for the smooth functioning of the heart.
Cheese
This is an unusual addition, isn't it? But if you like unsweetened porridge, cheese will simply color its taste perfectly.
Soft young cheeses go well with oatmeal - feta, feta, Adyghe, mozzarella.
