Boil oatmeal porridge. Oatmeal with milk

Oatmeal is a healthy, balanced breakfast for the whole family! It can be prepared in different ways - in water or milk, as well as with the addition of other ingredients.

It is very simple to cook oatmeal in milk, the most important thing is to keep the proportions correctly.

Classic oatmeal with milk in a saucepan

A basic recipe that can be modified and combined with other ingredients.

Required products:

• 2 large spoons of sugar;
• half a glass of cereal;
• 0.25 liters of milk;
• seasonings.

Cooking process:

1. Pour milk into a saucepan, wait for it to boil, add oatmeal.
2. Season with sugar and salt, lower the heat and simmer for about five minutes.
3. We remove the porridge, leave it to rest for a quarter of an hour before serving. If you wish, you can put a little oil in it.

In a multicooker

In a multicooker bowl, your favorite porridge turns out to be even tastier than on the stove, and there is no need to constantly monitor its contents.

Products you will need:

• one multicooker glass of cereal;
• butter - 40 grams;
• seasonings;
• milk - 2 multi-glasses.

Cooking process:

1. Put the oatmeal in a bowl, cover it with cold milk, spread the spices and butter as you like.
2. We find the option "Porridge" or similar to it, setting the time to 15 minutes. After this time, let the finished dish stand for about 5-7 minutes.

Whole Grain Milk Oatmeal

Whole grain oatmeal retains almost all the nutrients, unlike the one made from ordinary cereals.

Required products:

• a glass of oats;
• 0.5 liters of milk;
• condiments and spices.

Cooking process:

1. Before further cooking, oats should be placed in a container with cold water and left for about 10 hours. After that, rinse it, remove the husk, if it appears, and grind in a blender.
2. Bring the specified amount of milk to a boil, add ground oats, season with spices to taste and cook for several minutes.
3. We are waiting for the mass to boil, turn off the stove, insist for three minutes.

With apples

Porridge with apple is a good way to slightly vary the flavor and make it more interesting.

Required products:

• a glass of milk;
• apple - one piece;
• sugar to taste;
• about 50 grams of oatmeal.

Cooking process:

1. Prepare the apples in advance. We wash, peel and cut out a hard core.
2. We are waiting for the milk to boil, combine it with oatmeal, diced apples and sugar. Cook for another five minutes on low heat.

Hearty oatmeal with banana

Oatmeal with banana for breakfast will make you forget about hunger at least until lunch.

Required products:

• ripe banana;
• 0.25 liters of milk;
• spice;
• half a glass of "Hercules".

Cooking process:

1. We are waiting for the milk to boil, pour the flakes into it, reduce the heat and cook for about five minutes.
2. Season with spices, sugar and salt. We put the banana. It can be kneaded in advance with your hands or cut into pieces.
3. We keep it on the stove for another minute and remove it.

Healthy breakfast with honey

Everyone knows that porridge is a healthy dish. And if you also season it with honey, it will become twice as valuable.

Required products:

• 0.2 liters of milk;
• two tablespoons of honey;
• about 40 grams of cereal;
• seasonings.

Cooking process:

1. Pour milk into a saucepan and wait until it boils. Pour in "Hercules", add honey and sugar. Stir the contents from time to time and cook for several minutes over low heat.
2. Remove from heat, add oil as desired and let stand for five minutes before serving.

With dried fruits

Porridge with raisins and other dried fruits is a great option for those who do not want to consume sugar.

Required products:

• five pieces of dried apricots;
• about 50 grams of raisins;
• spices and oil to taste;
• 0.4 liters of milk;
• half a glass of cereal.

Cooking process:

1. We put the milk on the stove, wait for it to boil, salt it slightly.
2. Put the oatmeal in there and cook over low heat for about five minutes.
3. Add finely chopped dried fruits, turn off the stove, leave for five minutes and serve.

Step by step pumpkin recipe

Oatmeal with pumpkin is another recipe that diversifies the morning menu. The dish turns out to be low-calorie, but very healthy.

Required products:

• salt, sugar, oil to taste;
• 0.3 kg pumpkin;
• 200 grams of oatmeal;
• 0.6 liters of milk.

Cooking process:

1. We wash the pumpkin, remove the skin from it, cut it into small pieces. Fill with water and cook for about 25 minutes over medium heat until soft, then turn into puree with a blender.
2. Pour cereals into this mass, fill everything with milk and season with spices. Bring to a boil again and cook over low heat for 20 minutes.

You can add a little butter before serving, if desired.

Unusual milk porridge with chocolate

Chocolate is not the healthiest delicacy, but how delicious it is! With such an addition, porridge can be eaten even by those who do not like it at all.

Required products:

• 35 grams of chocolate;
• a glass of milk;
• sugar and salt to your taste;
• a large spoonful of butter;
• half a glass of oatmeal.

Cooking process:

1. Put the milk on the stove, season with spices (a little sugar and salt), bring to a boil and add dry flakes to it.
2. Stir constantly, bring the mixture over low heat until tender.
3. While the mass is still hot, put finely chopped chocolate and a piece of butter in it.

We are waiting for everything to dissolve and you can serve.

Oatmeal on the water: recipes

Not everyone likes milk, and besides, it contains fat, which gives the dish a certain taste. You can make porridge lighter and not so "milky" if you cook it in water.

Simple oatmeal porridge on the water

Minimum product option, no additives.

Required products:

• 0.25 liters of water;
• half a glass of cereal;
• add spices as you wish.

Cooking process:

1. Wait until the water boils, add spices, if you decide to use them, and stir well.
2. Put the oatmeal there, cook it over low heat for about five minutes.
3. Season with oil to taste, let it brew for a few minutes.

Diet oatmeal in a slow cooker

You can also make a low-calorie and healthy porridge in a slow cooker. It turns out to be tender and very tasty.

Required products:

• "Hercules" - glass;
• purified water - about 0.7 liters;
• salt to taste;

Cooking process:

1. We send the specified amount of flakes into a bowl, fill them with water.
2. We put the device in the "Porridge" mode for 15 minutes and wait for it to be ready.

When serving, you can add a little salt, but no oil, because this is a dietary option.

Hercules in the microwave

If you are in a hurry, you do not have time to mess around with breakfast for a long time, then you will like this cooking method. Plus, you don't have to cook a whole pot of porridge if you only need one serving.

Required products:

• three tablespoons of cereal;
• 3 tablespoons of water;
• spices to your taste.

Cooking process:

1. Place the indicated amount of oatmeal or as much as you need in a microwave safe container. Fill with water. The main thing is to maintain a 1: 1 ratio.
2. Place in the microwave at maximum power for two minutes.
3. During this time, the porridge should be ready. If not, cook for another minute.
4. Season with spices and oil as desired. Serve the porridge.

Hearty dish with added meat

We are used to making this porridge with something sweet: honey, fruit, chocolate ... But you can also cook it with meat! Then it will become even more nutritious and satisfying.

Products for cooking:

• oil and salt to taste;
• onion - one piece;
• slightly more than 0.5 liters of water;
• 100 grams of boiled meat;
• a glass of oatmeal.

Cooking process:

1. To begin with, we put the porridge to boil: bring the water to a boil, season with salt, add the cereal and cook over low heat for five minutes.
2. In a frying pan, fry finely chopped onion and meat in pieces. Add this mixture to the porridge, which is still cooking, keep it on the stove for a couple of minutes.

Put some butter on a plate before serving.

Low-calorie oatmeal for those on a diet

For this recipe, you will need exactly "Hercules", that is, the flakes are large, coarsely ground and in no case instant.

Cooking ingredients:

• water - half a liter;
• a glass of cereal.

Cooking process:

1. You will have to cook dietary porridge without salt and sugar, but after cooking, you can mix it with a small amount of low-fat cottage cheese or pieces of green apple. It will be more useful.
2. Bring the water to a boil, add Hercules to it, and cook for two minutes over high heat. Then we lower the heating level, close the container with a lid and keep it until tender. The exact cooking time should be indicated on the packaging of the porridge, as it may differ from manufacturer to manufacturer.

With fruit platter

Porridge with fruit is not only a healthy dish, but also tasty. Fruits are best taken fresh, seasonal - they contain the most vitamins.

Required products:

• apple;
• 500 milliliters of water;
• oatmeal - 0.5 cups;
• seasonings and oil.

Cooking process:

1. Dry flakes need to be placed in water, which has begun to boil, season with the selected spices and cook over low heat for five minutes.
2. Peel the apple, remove the core, chop it into pieces and put it on the porridge.
3. Cook for another 5-7 minutes, or until the fruit is tender.

When serving, you can season the dish with butter.

Brew with boiling water for 5 minutes

Required products:

• finely ground oatmeal, instant - 5 tablespoons;
• water - 10 spoons;
• spices to your liking.

Cooking process:

1. We simply fill the required amount of flakes with freshly boiled water.
2. Mix, season with spices and a piece of butter.
3. We insist under the lid for several minutes before starting to eat.

Calorie content of oatmeal in milk or water

The calorie content of porridge depends on how it was prepared, and with the addition of what products. Of course, if you put a lot of sugar, honey, condensed milk or dried fruits, then the dish will come out energetically valuable. This, most likely, will affect the figure if you use such porridge constantly.

If we talk about "empty" porridge made without additives, then the calorie content of a dish made with milk is about 105 calories per 100 grams. On water, this figure will be slightly less - in 100 grams, only 90 calories.

The benefits of oatmeal for the human body

Oatmeal has a positive effect on health only if it is a quality product.

• With regular use of porridge, the emotional background stabilizes. The mood improves, experiences pass, insomnia disappears. All this is the merit of the B vitamins included in the composition. They also normalize the glucose level.
• Pyrodixin or B6 has a good effect on brain processes, thereby increasing productivity, improving memory and accelerating the absorption of amino acids.
• Another important property of oatmeal is its ability to slow down the absorption of bad cholesterol. Thanks to beta-glucan for this. Cholesterol simply does not get along with it, which means it does not lead to the formation of plaques and build-ups in the vessels.
• Oatmeal also fights off heavy metals in the body and various toxins. Once in the body, it begins to work like a sponge, removing harmful substances.
• It is simply an irreplaceable product for stomach problems, such as ulcers or gastritis. It relieves inflammation, reduces pain and protects the mucous membrane.

Whole Grain Oatmeal Recipe

INGREDIENTS

• Oat grains - ¼ cup
• Water - ¾ glass
• Milk - ¼ cup
• Cinnamon - 2 tsp
• Fruit or berries - 1/3 cup (blueberries, strawberries, banana, apple, peach, etc.)
• Honey or syrup - 1 tablespoon
• Butter - 1 tablespoon

PREPARATION

1. Soak oats in water overnight (optional)
2. Rinse the beans under cold water in the morning.
3. Pour ¼ cups of oatmeal into a saucepan, add ¾ cup water and ¼ cup milk. We put on the stove over low heat, bring to a boil.
4. The cooking time of the grain depends on whether you soaked it overnight or not. On average, the porridge will take about 35 minutes to cook. Be guided by the grains, they should be soft.
5. If necessary, add a little milk during cooking to bring the porridge to the desired consistency.
6. Divide the porridge into plates, add fruits or berries, and honey or syrup.
7. Put a piece of butter on top, stir the porridge. Enjoy your meal!

Whole grain oatmeal on water

INGREDIENTS

• Oat grains - ¼ cup
• Water - 1 glass
• Cinnamon - 1 tsp
• Sugar - 1 tablespoon (honey, fructose or syrup can be used)
• Butter - 1 tablespoon
• Fruits, berries and nuts to taste

PREPARATION

1. We leave the oat grains in cold water overnight to soften them a little. This will speed up the cooking process in the morning.
2. Pour out the water and rinse the settled grains.
3. Pour ¼ cup of beans and 1 cup of water into a cooking container. Bring to a boil over low heat.
4. Cook over low heat for 30-40 minutes. The grains should be soft. If necessary, add water to the porridge to obtain the desired consistency.
5. Finally, add butter and cinnamon to taste, as well as your favorite fruits and berries.

Whole grain oatmeal in a slow cooker

INGREDIENTS (proportions can be changed)

• Oat grains - ¼ cup
• Milk - 1/2 cup
• Water - 1/2 cup
• Sugar - 1 tablespoon
• Butter - 1 tablespoon
• Raisins, nuts, fruits - to your taste

PREPARATION

1. We wash the oat grains in running water. Pour into the multicooker bowl.
2. Add half a glass of water and half a glass of milk.
3. We turn on the cooking mode MULTI-COOK.
4. Set cooking time 40 minutes, temperature 90C. We close the lid of the multicooker.
5. Periodically open the multicooker bowl to determine the readiness of the porridge, and, if necessary, add milk.
6. At the end of cooking, which will be alerted by a sound signal, add butter, sugar and other spices to your porridge to your taste. Enjoy your meal!

Poridge, or oatmeal, is called a dish of the English lords, and even on the table of the royal family, it is an obligatory attribute of breakfast. Following the British, the whole world is addicted to this simple dish. With a very modest flavor, oatmeal is recognized as one of the healthiest foods.

Oatmeal with milk recipes

Whole Oat Porridge

The healthiest morning meal is best cooked with whole oatmeal. It consists of parboiled oat grains, freed from the shell.

It takes a long time to cook such porridge, so we soak the oatmeal for at least 5 hours, it is better to do it overnight.

Ingredients

• Whole Oat Grains - 1 cup (250 grams)
• Milk - 2 cups (0.5 ml)
• Salt - 1 pinch
• Butter - to taste

Preparation

1. We wash well the presoaked oatmeal.
2. Pour milk into a saucepan, put it on the burner, wait until it boils.
3. Pour oatmeal into boiling milk, stirring continuously. When the contents start to boil, reduce the flame to a minimum.
4. Cover the pot with a lid, leave it on low heat and remove from the stove after about 40 minutes.
5. We are waiting for 5 minutes, until the porridge is infused, and the grains increase in size. Add butter, a little milk, mix, cover again and put in the oven for another half hour.

Porridge with milk is ready, we invite the family to the table!

If the milk has too high a fat content, it is better to dilute it with water.

Classic English recipe

The British cook oatmeal in milk, after boiling the oatmeal in water.

Ingredients

• Whole grain oatmeal - 1 cup
• Water - 1.5 cups
• Salt to taste
• Milk

We wash the groats well, pour them into boiling water, salt, mix thoroughly and cook over low heat. After 40 - 45 minutes, remove from the stove and let the porridge brew for 5 minutes. After that add hot milk (cold milk can be used) and mix again. In this form, serve the dish on the table in deep plates.

If you want to have breakfast like the English aristocrats, then you should know that a real porridge is prepared without sugar or any other additives.

Oatmeal Milk Porridge Recipes

In modern cooking, "rolled" cereals, or oatmeal, are more popular. They boil down faster, so less time and effort is spent making breakfast.

There are several types of oatmeal:

• Hercules
• Petal oatmeal
• Extra

"Hercules" is the most famous Russian brand, which gained wide popularity among consumers back in Soviet times. The very name of this product evokes quite justified associations with strength and health.

Herculean porridge recipe

Ingredients

• Oat flakes "Hercules" - 1 glass
• Milk - 2 cups
• Salt and sugar to taste
• Butter - to taste

Preparation

Put the flakes in the pan, add salt and sugar. Boil milk in a separate bowl. After boiling, pour it into a bowl with flakes, mix and cook on low flame for 15 minutes. Put in the butter, wrap the pan with a thick kitchen towel and let the porridge brew. In 5 - 7 minutes we serve breakfast.

Porridge recipe without cooking

To save yourself from standing at the stove and save precious morning time, you can prepare an original breakfast with milk in the evening. Extra oat flakes are very suitable for him. Cooking the dish will take only 5 - 10 minutes, but the porridge will turn out to be unusually tasty and healthy.

Ingredients

• Oat flakes "Extra" - 100 grams
• Currant berries - 100 grams
• Liquid honey - 2 - 3 tablespoons
• Cinnamon - 1 tablespoon
• Milk - 0.5 liters

We put all the components of our future breakfast in a glass or plastic jar, fill it with milk, stir and close the lid. We put the jar in the refrigerator overnight, and in the morning we heat our ready-made dish in the microwave. With a minimum of time and products, we get the most delicate delicacy with a unique taste and a full bouquet of vitamins and minerals.

Instead of Extras, you can use other flakes. The recipe can be varied, changing some ingredients each time.

What products is oatmeal combined with

Diversify the dish well with various additives: sugar, honey, steamed raisins and other dried fruits, jam, cream, nuts, sesame seeds, poppy seeds, candied fruits, cinnamon.

You can cook oatmeal in milk with fresh berries, slices of apples, pears, oranges and other citrus fruits, bananas, kiwi. Everything is determined by your imagination and taste preferences.

The low calorie content, coupled with the high nutritional value, makes oatmeal an irreplaceable source of energy.

The main result of the regular use of oatmeal in milk will be your health and beauty. You just need to remember that even such a healthy dish cannot be eaten in unlimited quantities.

Oatmeal is a terrific healthy breakfast option. This is a high fiber food that will fill you up and energize you quickly. As a rule, today is meant soaked or boiled for several minutes. However, no one would argue that natural whole grains are much healthier. In this case, you will have to spend more time preparing the dish, but the result will be amazing. So, below are various recipes for oat porridge.

Milk porridge in a slow cooker

This is one of the easiest ways to cook whole oats. To do this, you need:

How to cook it?

A serving of whole oatmeal is a complete and healthy breakfast, but long cooking times make it difficult on weekdays. In this case, a slow cooker with a delayed start will help, which will do everything for you. Before going to bed, brush a bowl of this device with oil, then add oats, water, coconut or whole milk and brown sugar. Mix all the ingredients, set the cooking mode for cereals for an hour and a half, postpone the start for the time you need and wake up when the hot breakfast is ready. Sprinkle dried fruit, nuts, or maple syrup over the cooked porridge. As you can see, the recipe for oat porridge in a slow cooker is very simple.

Porridge with filler in a slow cooker

As noted above, whole oats take a long time to cook. With the help of a multicooker, you can save this time by setting a delayed start. As a result, such porridge becomes tender and soft, and the grains are completely boiled down.

The simplest recipe for oatmeal porridge looks like this. Lubricate the multicooker bowl with a little oil. Place oat grains in it and cover with any liquid you prefer. This can be water, cow's milk, or plant milk (soy or almond). Calculate the proportion as follows: you should use the ingredients in a ratio of 2 cups of cereal to 2.5 cups of water.

Then add your favorite seasoning, sweetener, or sliced \u200b\u200bfruit. Cinnamon, nutmeg, diced apples, dried fruit, raisins, honey, or maple syrup are ideal additions. Mix everything thoroughly. Close the lid of the multicooker, set the mode for cereals and cook for one and a half to two hours. On this, the recipe for whole oat porridge can be considered complete.

After this time, open the lid and stir the prepared porridge. Add additional fluid as needed.

Pressure cooker option

It has a firm texture, so the cooking time is significantly increased. You can use a pressure cooker to cut it down. Once pressurized cooking starts, it only takes 12 minutes to cook the delicious porridge. And if you pre-fry the oats in oil, you get a pleasant intense aroma. It will also help prevent the cereal from sticking to the bottom of the pot. For this recipe for oatmeal in water, you will need:

• 2 tablespoons unsalted butter;
• one and a half cups of whole oats;
• 4.5 glasses of water;
• 1/2 teaspoon kosher salt
• brown sugar and cream for serving.

How to cook porridge in a pressure cooker?

Melt the butter in the bottom of the pressure cooker. Add the oats and sauté, stirring often, for about five minutes, until the beans are flavorful and lightly browned. How to cook oat porridge after this?

Add water and salt and stir to combine all ingredients. Make sure all oat grains are submerged in the liquid. Reattach the lid and turn on pressure cooking. Cook the oatmeal like this for ten minutes, then release the steam and cook for another two minutes. Open a saucepan and stir the oatmeal to add any extra liquid. Then spread the porridge in portions into bowls and serve with brown sugar and cream.

This oatmeal porridge recipe can be supplemented with a variety of ingredients. The most preferred options are as follows:

Soak option

How to make whole oat porridge if you don't have a multicooker and pressure cooker? You can soak the beans overnight to quickly boil them on a conventional stovetop. So, you will need:

• 1 cup whole oats
• half a glass of boneless dates;
• 1 teaspoon of cinnamon.

How to cook porridge on the stove?

How to cook oat porridge? Soak the grains in water overnight. Drain the water in the morning and add the beans to a small saucepan along with 2 cups of water. Heat over low heat. Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes. Then add the oatmeal and dates to a food processor and blend until the porridge is smooth. Put cinnamon in it and stir.

Microwave option

This is one of the simplest recipes for making oat porridge. You can easily adapt it to your family's tastes. You can serve this porridge with chopped berries or bananas. You can also sprinkle some granola on top for better texture. Chopped almonds will add some healthy fats to the porridge and give it a little crunch. For one serving of this porridge, you will need:

• 25 grams of gluten-free whole oats
• 4 tablespoons coconut water
• 2 tablespoons coconut cream;
• 50 grams of frozen mixed berries;
• half a banana, sliced;
• 1 tablespoon chia seeds

How to make oatmeal in the microwave?

The recipe for oatmeal porridge in the microwave is as follows. Soak them for at least 7-8 hours. Then, place the oats in a bowl of coconut water, cream, and frozen berries. Place in the microwave and cook at maximum power for three minutes until completely warmed up and the liquid reduced. Stir the porridge well and serve with fruit pieces, chia seeds, and more.

Why are oat grains so healthy?

Oats are a gluten-free whole grain and an excellent source of important health vitamins, minerals, fiber and antioxidants. Research shows that this cereal has many health benefits. These include losing excess weight, lowering blood sugar, and reducing the risk of heart disease. The benefits of oat porridge also lie in the fact that it is incredibly nutritious, and its chemical composition is well balanced. These grains are a good source of carbohydrates and fiber, including the powerful beta-glucan. They also contain more protein and fat than most other grains.

Oat grains contain a lot of soluble and insoluble fiber, so you get a double benefit. Insoluble fiber travels along the digestive tract, capturing water from the intestines, thereby adding weight to the waste material and making it easier for it to pass through the digestive system. Soluble fiber turns into a gel-like consistency that slows down digestion and makes you feel full for a long time.

One of the main soluble fiber found in oats is beta-glucan, which slows down the absorption of food, making it easier for the body to digest it. This means you get a feeling of fullness for a long time. One serving of oatmeal contains about 5 grams of fiber. Adults should get 25-38 grams of fiber daily, so eating this porridge every morning is a good health boost.

Reduces cholesterol levels

Oat grains not only have a critical effect on the health of the digestive system, but are also directly related to the maintenance of heart health. For example, beta-glucans are indigestible, so they have to pass through the entire gastrointestinal tract. Thanks to this, they capture and remove molecules of harmful cholesterols from the body.

Great for the prevention and treatment of diabetes

Because oatmeal is a good source of fiber, it can slow down the digestion of sugar. Beta glucans ensure that glucose is not absorbed too quickly by the body. This lowers the blood sugar level and keeps it stable. According to some studies, the fiber found in oats can help improve glucose metabolism.

Helps in weight loss

One serving of oatmeal has less than 150 calories and only 2 grams of fat (no matter which oatmeal recipe you use). It is surprising, but this calorie content is only beneficial. Because oats have so much fiber, they really contribute to feelings of long satiety. When you're feeling full, you won't have a constant urge to snack. Hence, you will not overeat. If you're trying to lose weight and limit your calories a little, oatmeal is the perfect snack to help you get past your dieting time.

In addition, one serving of oatmeal contains about 5 grams of protein, which is a lot. If you're on a diet, it's best to use low-calorie oatmeal as an alternative to other protein options.

For example, make the bare-grain oat porridge above and add some cheese, red beans, salsa, and a poached egg to it. This healthy breakfast contains over 10 grams of protein. The nuts will also add extra protein to your oatmeal.

Prevents cancer

Oat grains contain enterolactone, a phytochemical compound that acts as an antioxidant and helps prevent and fight cancer. Antioxidants neutralize free radicals caused by our environment, which damage cells' DNA and can lead to cancer. There have been several studies linking the high fiber content of oatmeal and a healthy colon to a reduced risk of colon cancer.

Whole oatmeal is a slow-digesting carbohydrate and protein-rich source of energy for your body. Oatmeal is full of healthy carbohydrates that make your body feel great.

Sugar from oatmeal digestion is released more slowly than from other foods (such as processed sweet cereals), so your energy level stays the same. One study found that eating a low-glycemic cereal such as oatmeal three hours before jogging can increase a person's stamina. Eating oats at night can be a great source of nutrition until the morning.

Is oatmeal gluten-free?

Oats are themselves gluten-free, but sometimes they use equipment that previously contained other gluten-containing products. If you have celiac disease, or want to avoid gluten for another reason, look for certified cereals that do not contain this compound.

How to make porridge tastier?

Any oatmeal porridge recipe can be augmented, as not everyone likes the taste of the grain without the addition. One of the simplest and most affordable toppings is jam. But sometimes this is not enough, especially if whole milk was not used in the preparation of porridge. From time to time, you can eat oatmeal in its pure form, but with daily use it can be annoying. Be that as it may, you can endlessly diversify this dish.

One such trick is adding banana to boiling cereal. So it slowly melts and turns the grain into a pudding-like porridge. The bonus here is the natural sweetness. Adding a banana doesn't require any extra sugar. Plus, a medium banana gives you 3 grams of extra fiber. This fruit also contains 422 mg of potassium, a mineral and electrolyte that many of us don't get enough of.

As noted above, adding a protein product to a serving of porridge doubles its benefits. You can use any such product, but the optimal addition is almond oil or a tablespoon of tahini per serving of oatmeal. Chopped coconut pulp can also be a good filler.

Among all the healthy breakfasts, oatmeal, undoubtedly, takes the first position. Whether you are active or not, how you start your morning determines your entire day.

Oatmeal is an excellent source of energy in the morning: it is low in fat, high in protein and fiber. So, what are the benefits and harms of oatmeal in the morning, is it good to eat oatmeal every day?

Health Benefits

Oats contain a broad profile of minerals and vitaminsuseful for adults and children. Complex carbohydrates in the composition of porridge will provide a smooth rise in energy, a high fiber content will eliminate hunger for a long time.

Rich in micronutrients promotes well-being and is a preventive measure against the development of many diseases.

Lowers blood cholesterol levels... Oats contain a soluble fiber called beta-glucan.

It dissolves in the digestive tract, forming a gel-like substance that absorbs excess cholesterol, preventing blockage of blood vessels and the development of heart attack or stroke.

Stabilizes blood sugar levels... Beta glucan slows down the absorption of sugar from the digestive system, which helps prevent a spike in blood glucose.

Reduces the risk of type 2 diabetes... Oats contain magnesium, which helps control glucose and insulin secretion.

Promotes Weight Loss... Beta glucan suppresses appetite and stimulates the production of hormones to control it.

Supports the immune system... Beta glucan strengthens the immune system by helping white blood cells detect and eliminate bacteria.

Reduces the risk of cancer. Oats contain lignin, which is found in plants such as

flax-seed

Broccoli and sesame seeds.

Lignins are phytoestrogens, a plant analog of the female hormone that protects against hormone-dependent cancers such as breast and prostate cancer. Lignins also help fight heart disease.

Normalizes bowel function... Oats contain insoluble fiber, a nutrient that can help fight constipation.

Insoluble fiber forms a food lump in the intestine that promotes regular contractions of gastrointestinal smooth muscle and normalization of stool.

Regulates metabolism... Oatmeal consumption supports metabolism thanks to the content of B vitamins: riboflavin (vitamin B1), vitamin B6, niacin, thiamine and folic acid.

These vitamins are also beneficial for your skin, liver, nervous system, and red blood cells.

Reduces blood pressure... Studies have shown that consuming 3 grams of fiber daily from whole grains can improve blood pressure and reduce blood pressure medications.

The program "About the most important thing" tells about the benefits of oatmeal:

For the body of women

Consuming whole grain oat porridge at least 6 times a week recommended for postmenopausal women suffering from high blood pressure, cholesterol and other signs of cardiovascular disease.

Oats slow down the progression of atherosclerosis, the formation of atherosclerotic plaques and reduces the development of stenosis, in which the diameter of the arterial canals narrows.

Women of any age who consume more than 13 grams of fiber from whole grain oats daily, halves the risk of breast cancer.

The phytoestrogens in oatmeal even out hormones, thereby suppressing the occurrence of hormone-dependent diseases.

For men

Oatmeal can help boost libido and balance testosterone levels in the body.

Whole grain oats are a natural remedy for erectile dysfunction.

It contains the amino acid arginine, which relaxes the muscles around the blood vessels and improves erections.

Oatmeal is a natural prophylactic agent against prostate cancer... A daily bowl of porridge will reduce your chances of getting sick by 22%.

Do you know what black rice is good for? How to choose, cook and eat it? Look for answers to questions in our article.

In another publication, we will analyze what useful properties and contraindications brown rice has.

And here - about the benefits and harms of unpolished red rice. Find out more now!

For children

Research shows that children who are given oatmeal in the morning, have a healthy weight, their nutrition is generally more correct than that of children who do not have this cereal in their diet.

Increase in baby food of whole grain oats together with fish by half reduces the risk of asthma thanks to the omega-3 fatty acids in fish and vitamin E and magnesium in oatmeal.