You can include oats in any of the meals of the day, both at breakfast and at lunch or dinner. And it is that oats can be found in different and varied formats: whole grains, flour, bran or flakes for milk, yogurt, vegetable drinks…
Oats are one of the most complete foods that exist. Among its benefits we find that they have a great contribution in carbohydrates, an amino acid deficit, as well as a significant contribution of unsaturated fats. Which makes it very healthy to incorporate into breakfasts.
If you are considering incorporating it into your diet or diet, take a look at these 5 healthy breakfast recipes with oatmeal. Fun, easy, fast and sooooo instagrammable. You will love them!
The multiple benefits of incorporating oats into your breakfasts
- Oatmeal, as we said, is a food with a contribution of carbohydrates that gives energy to our body, and also has a satiating power due to its fiber contribution. As for protein, it contains a high methionine content, which combined with legumes, provides a complete protein like animal proteins.
- In addition, it contains unsaturated fats, such as omega 6 and phytosterol, called avenasterol, which is known to help reduce bad cholesterol. In turn, it presents two types of fibers: mucilage type, which help improve intestinal bacteria (microbiota), and bran, which is the external part of the grain and helps reduce constipation due to its “laxative” effect.
- It contains phytic acid, like other cereal grains, and due to its antioxidant action it helps reduce the risk of colon cancer and heart disease. While it is true that, on the other hand, being acid interferes with the absorption of some minerals, its benefits are always greater.
- It also contains an alkaloid called a venin, which has a sedative effect on the nervous system, is relaxing and helps to rest well.
5 very healthy recipes with oats for breakfast
Any of these breakfasts is perfect for losing a few extra kilos. On top of that they are delicious! Take note and get going in the kitchen:
-
Apple and oatmeal pie
Ingredients:
- 100 gr flour
- 50 gr oat flakes
- 60 gr sugar
- 1 egg
- 50ml oil
- 50ml milk
- 1 teaspoon yeast
- 1 apple cut and peeled
- cinnamon and nutmeg
How to prepare it?
- Mix the flour, oats, sugar and yeast on one side and the egg, oil and milk on the other. Then, we unite the two mixes and move very well.
- Cut the previously peeled apple and put cinnamon on it. Pour the mixture into the mold, put the apple on top and take it to the oven for 30 minutes.
-
Oatmeal Cookies
Ingredients:
- 100 g oat flakes
- 1 large egg
- 50 g of wheat flour for pastries
- 40 g of brown or panela sugar
- 50 g butter, coconut oil or EVOO
- 100 g of chocolate chips
- A teaspoon of vanilla extract
How to prepare it?
- In a bowl, beat the egg with the brown sugar and add the vanilla extract. On the other hand, melt the butter in the microwave and mix it with the oat flakes. Then mix the two bowls. Add the flour and chocolate chips.
- From the resulting dough, take small portions and form small balls (the size you want to make the cookies, taking into account that they expand a little). Next, squash them a bit.
- Place them on the tray while you preheat the oven to 180 degrees. Then, bake for about 13 minutes at that temperature until you see it start to brown. Take them out and enjoy!
-
Oat cake
Ingredients:
- 1 cup of oats
- Half a cup of brown sugar
- 1 lemon yogurt
- 2 eggs
- Half a teaspoon of baking yeast
- a handful of nuts
- 1 tablespoons of oil
- A pinch of ground vanilla
How to prepare it?
- While we preheat the oven to 180 degrees, we mix, on the one hand, the eggs, sugar and yogurt. On the other, oats and yeast. When we have the two mixtures we put them together and add the oil and the ground vanilla. We crush and mix well, although it is not necessary that all the flakes disappear.
- Grease the mold and pour the mixture, to which we will add the chopped nuts. We put the function up and down the oven and leave 30 minutes at 180 degrees. We already have our cake!
-
Oatmeal and cocoa pancakes
Ingredients:
- 35 grams of oat flour (they can be flakes that you have previously crushed)
- 2 medium egg whites
- A tablespoon of cocoa 0%
- Vanilla extract
How to prepare it?
- In a bowl, mix the oat flour, the egg whites, a teaspoon (or two, depending on how you want them) of the cocoa and the vanilla extract. We beat it well.
- In a pan, we put a drop of oil that we will spread well with the help of a piece of paper, so that the pancake does not stick. Then we add a little of our mixture and let it cook over medium heat, until we see that bubbles start to come out all over it. At that moment, taking it off and turning it around will be very easy for us.
- When we have all our mixture made pancakes we can add fruit, low-calorie syrup or jam. yum yum!
-
Oatmeal with yogurt and fruit
Ingredients:
- A yogurt
- a splash of milk
- 4 tablespoons of oats
- Strawberries
- blueberries
- Seeds
How to prepare it?
- We pour a yogurt in a bowl and add a splash of milk (it can be almond, soy, normal…) The quantity will depend on how you like the mixture. If you add a little, the result will be denser and pasty (because of the yogurt) and if you add a little more, it will be a little more liquid.
- Then add the oats and mix well. Next put the strawberries, blueberries and seeds. We have chosen these fruits but you can add the ones you like the most.
- This recipe will cost you 10 if you put two fingers of the mixture in a glass, add fruit, put the mixture back on top, add fruit again and cover with plastic wrap to cool in the fridge for a while.