Breakfast oatmeal is a great way to energize yourself for the entire morning. This dish is very easy to prepare, and at the same time provides the body with many valuable nutrients. Eating it can also positively affect your health. How to make porridge with milk or water?
In this article, Niketrainers.com.co will tell you:
Oatmeal – kcal and nutritional value
Oatmeal with milk or water is a good idea for a delicious and wholesome breakfast.They contain many valuable nutrients, therefore they are a great part of the diet. Although 100 g of the product has about 370 kcal, oatmeal weighs very little. For this reason, you do not need many of them to prepare a delicious dish. This portion is enough to make a lot of porridge.
Importantly, oatmeal is a goodsource ofcomplex carbohydrates and fiber. They also have a lot of protein and valuable fatty acids, including linoleic, oleic, and palmitic acids. In addition, they contain vitamins E and B vitamins. They are also rich in minerals beneficial to health, including magnesium, potassium, zinc, iron and copper. We recommend
How can oatmeal affect your health?
Due to the content of many ingredients important for the functioning of the body, oatmeal for breakfast is a very good element of the menu. They have a beneficial effect on the condition of the digestive system and improve, among others, intestinal peristalsis. They also support immunity and show prebiotic, anti-inflammatory and even anti-cancer properties. You should also reach for them when you are wonderinghow to care for the circulatory system. Eating oatmeal for breakfast can help you, including in lowering the level of “bad” cholesterol in the blood and in reducing the risk of atherosclerosis.
Oatmeal with milk or water is a great meal for a weight loss diet.If yourproblem is overweight, including oatmeal in your menu can help you fight extra kilos. Eating them allows you to provide a lot of nutrients to the body, and at the same time gives a feeling of fullness for a long time. The product is also recommended for people struggling with type 2 diabetes. As it reduces appetite, allows you to consume fewer calories, which in turn results in better glycemic control.
Oatmeal with milk or water – how to prepare it?
You can prepare oatmeal in several ways. Most often they are made with milk. The basic recipe is always very simple and does not take long to make. How to make porridge with milk? To prepare breakfast without any additives, you will only need:
- 50 g of oat flakes (preferably thick),
- 150 ml of milk.
Execution:
- Pour oatmeal into the pot and then pour the milk over it.
- Cook the porridge for 10-15 minutes until it is creamy.
- Take the porridge off the heat and set aside for 3-4 minutes. Serve with your favorite toppings.
How much calories does oatmeal have? If you used cow’s milk with 2% fat in your recipe, the caloric value of the dish is around 260 kcal. It will decrease if you use your favorite plant drink.Soy, almond, rice, coconut or oat milk will work well for this proposal . If you want to make an easy-to-digest breakfast, you can replace the milk with water. It will also be less caloric then. The question of how to make porridge on the water is exactly the same as for the basic recipe.
The perfect porridge with milk or water will not do without additives.Thanks to them, you can easily adjust the dish to your own taste preferences. Most often it is served sweet, so after cooking you can add a little honey, maple or agave syrup or a low-calorie sweetener to it. Banana porridge is also an exceptionally popular choice. In addition, you can add other fruits to it, such as strawberries, raspberries, blueberries, apples or pears. Peanut butter porridge will also be a delicious solution. An interesting variety of the dish are, for example, coconut flakes, roasted almond flakes, chocolate, various types of nuts, raisins, dates and other dried fruit.As you can see, breakfast porridge can look different each time, so you won’t get bored for a long time.If you are keeping the line, just remember that the additional ingredients increase the caloric content of the dish.
For variety, you can sometimes use an alternative overnight porridge recipe without cooking. In the evening, pour cereal with dried fruit and nuts into a bowl, and then pour water or milk. In the morning, just add plain yogurt and an optional sweetener of your choice to the porridge.
Oatmeal – how to make it dry?
Not everyone likes sweet breakfasts. Fortunately, you can also prepare oatmeal in a dry version. Salty porridge will need the following ingredients:
- 50 g of oatmeal,
- 150 ml of water or vegetable broth,
- ½ shallots,
- 20 g Parmesan cheese,
- 1/4 tablespoon of soy sauce
- a tablespoon of olive oil,
- a pinch of salt and pepper.
The recipe for porridge on water or broth in a dry version is as follows:
- In a saucepan, heat the olive oil and fry the shallots in it.
- Add oatmeal to the pot and cover with water or broth. Cook for about 10 minutes, then season with soy sauce, salt and pepper.
- Sprinkle the finished porridge with grated Parmesan cheese. Mix everything thoroughly.
A great addition to savory porridge will be fried eggs and arugula. You can also add tomatoes, radish, cucumber or spinach.