Oatmeal in the form of porridge is an excellent choice for breakfast, as an addition to meals, it has a good effect on health, as well as on the skin. Oats are a nutritious food rich in vitamins and minerals.
For example, 78 g contains the following:
64% daily manganese requirements
17% of the daily need for copper
15% of the daily need for vitamin B1 thiamine
13% of the daily requirement for phosphorus
13% of the daily requirement for zinc
In addition, it contains B5, iron, folic acid, small amounts of potassium, vitamin B6 and B3.
Compared to other cereals, oats have more protein, fat, manganese, thiamine, folate, and vitamin E.
100 g of oats contains only 374 calories, 60 g of carbohydrates, of which a large percentage is fiber, 8 g of fat, and 11 g of protein.
Oats are a low-calorie food and have a good effect on cholesterol, blood pressure, satiety, and the health of the digestive system in general.
It contains polyphenols and saponin, which are powerful antioxidants. It contains beta glucan in normal amounts.
This fiber affects the lowered cholesterol values, and reduces the risk of heart attack.
A good feature of oats is that they cause satiety, so thus helping to control weight control. It takes more time to digest fiber and protein, which makes us feel full for a long time. In our intestines, it acts like a sponge that absorbs moisture and swells. People who consume oats daily have lower blood pressure and reduced blood sugar levels, and this is significant for those suffering from diabetes.
Oats have a low glycemic index, which means that when consuming this food, there will not be a sudden spike in blood sugar, but this still means that oatmeal contains other ingredients, including simple sugar. This means that it is better to take it without those supplements!
People with celiac disease have a problem because they don't know if oats can be a substitute for other cereals. Although, this cereal should not contain gluten. In many cases, cross-contamination occurs due to cultivation in fields next to wheat. In addition, oats are often packaged in factories, with other cereals, so contact with gluten can also occur.
In addition, oats contain avenin, which can cause symptoms similar to those caused by gluten in celiac disease sufferers.
Because of all these things that have been mentioned, people suffering from celiac disease who are intolerant to gluten should pay attention to choosing oatmeal that is not contaminated with grains, but with gluten, such as wheat, barley, and rye. And that is exactly the product that has the label gluten-free.
Oatmeal can serve as a mask for your skin by making a paste. It is especially helpful for people who suffer from acne, and oily face, successfully removes all impurities from the skin. Oats can be used to make a paste for peeling the skin, which also moisturizes the face.
Oatmeal recipe for an irresistible and healthy breakfast
When we know that oatmeal is healthy, we should include it in our daily diet.
In addition to oatmeal, we can also make oat schnitzels combined with meat, bread with a rich taste. Oatmeal is made simply and quickly. A good oatmeal is a great start to a day! It is very easy to prepare, in the following I present you a recipies, and you can modify it as you like.
Oatmeal Porridge:
4 Tbsp rolled oats
water/ or milk to taste, you can also use bio/coconut, almond, vanilla milk if you are lactose intolerant.
ground almonds/ or other nuts
1 banana
1 apple
cinnamon to taste
Preparation:
Pour hot water or milk over the oats and leave to stand for 15 minutes. During this time, mash the banana, and finely chop the apples, which you have previously washed and peeled.
When the oats have swelled, add the mashed banana, apples, then add the nuts as desired, sprinkle everything with cinnamon in the dose that suits you.
Banana is always an excellent choice for these flakes, but you can also add raspberries, blueberries, strawberries. And during the winter, you can replace it with dark chocolate, pistachios, honey, hazelnut cream, etc.
Oatmeal Biscuits
In this second recipe, I will give you a suggestion that you can also make Biscuits of oatmeal.
For 10–15 biscuits
2 bananas/ more ripe
120 g of oatmeal
a little cinnamon
some ground walnuts/ or hazelnuts of your choice
Preparation:
Mash the bananas well, you want your bananas to be more ripe.
Add the mashed bananas to the oatmeal, mix until it becomes a homogeneous mixture. Then add cinnamon, hazelnuts, or walnuts in the amount you want. You can also add raisins, or cranberries.
Place baking paper on the tray. Stir the mixture once more and take out the mixture with a spoon, form shapes, flatten if necessary.
Bake in a heated oven at 180 °C for about 20 to 25 minutes, until golden brown.
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