Oat flakes are one of the products that should regularly appear in the diet. They contain both fractions of fibre: soluble and insoluble. In the case of oat flakes, it is the soluble fraction that is responsible for their extensive health properties. One of the unique components of soluble fibre in oats are beta glucans. They are what makes oatmeal so healthy for us – their regular consumption reduces the risk of colon cancer, suppresses appetite, lowers blood glucose and cholesterol levels.
The more processed oat flakes are, the fewer health properties they have. For a morning oatmeal, it is best to choose plain or mountain oat flakes. Instant oat flakes or oat flour used in processed, sweetened flakes will not give us as many health benefits as their unprocessed form.
Italian-style savoury oatmeal
We are used to the sweet version of morning oatmeal, but it does not have to be just a sweet dish. Oat flakes work equally well in a savoury version, with the addition of aromatic spices and fresh vegetables. The key to a tasty salty oatmeal is to cook it in stock (vegetable or meat), preferably homemade. If you prefer salty breakfasts, this is the perfect way to “sneak” oat flakes into your diet.
Ingredients:
- 50 g of oat flakes
- a glass of vegetable stock
- a spoonful of basil pesto
- 3 pcs. of sun-dried tomatoes drained of oil
- 1 spoonful of parmesan cheese
- a handful of cherry tomatoes
- a handful of fresh spinach or arugula
- salt and pepper to taste
Preparation:
- Cook oat flakes in stock until soft.
- At the end of cooking, add chopped sun-dried tomatoes and pesto to the cooking flakes.
- Put the finished oatmeal to a bowl and sprinkle with parmesan cheese.
- Then add fresh tomatoes and a handful of greens.
- Season with salt and pepper.
Nutritional content:
- Energy value: 453 kcal
- Protein: 14 g
- Fat: 24 g
- Carbohydrates: 44 g
Pink oatmeal with beetroot
Beets are a wealth of health and should be a regular part of the diet. Beets owe their color to betalains - compounds with strong antioxidant properties. Due to the content of nitrates, beets have a beneficial effect on the circulatory system, improving the function of the endothelium and regulating the level of blood pressure. In addition, they stimulate the immune system and strengthen the gastric mucosa. A great way to eat beets more often is to… add them to your morning oatmeal. Such an addition does not require a lot of work (just cook the beets the day before), and significantly increases the nutritional value of the entire dish.
Ingredients:
1 cooked beetroot
50 g of oat flakes
2/3 cup of milk or plant-based drink
Pinch of salt
Any sweetener to taste (e.g. erythritol, xylitol, stevia)
Additives (particularly well will be those with a bitter-sour character, e.g. dark chocolate, raw cocoa, sour berries or sour preserves)
A method of preparing:
Blend the cooked beetroot until smooth with milk or plant-based drink.
Pour the prepared mixture over oat flakes and bring to a boil. Cook until soft.
During cooking, add a pinch of salt and sweetener to taste.
Transfer the cooked cereal to a bowl and decorate with selected toppings.
Nutritional values for oatmeal with two dark chocolate cubes and a glass of raspberries:
Energy value: 444 kcal
Protein: 15g
Fats: 10 g
Carbohydrates: 73g
Each of these oatmeal can also be prepared overnight by mixing the ingredients cold and putting them in the fridge. Overnight oatmeal will absorb the liquid, and in the morning we will enjoy a quick and refreshing cool oatmeal.
Mango sticky rice porridge
Mango sticky rice dessert comes from Thai cuisine and is one of the most popular sweet dishes of that region. In this recipe, we'll take this dish into a healthier breakfast setting by replacing white rice with oatmeal. In the original mango sticky rice is sweetened with sugar, but in a healthier version we will replace the sugar with another sweetener - e.g. xylitol, erythritol or stevia. The last two have practically no energy value, thanks to which we can get a sweet taste without additional calories.
Ingredients:
30 g of oat flakes
½ can of coconut milk (+ water)
½ fresh mango
Pinch of salt
Any sweetener to taste (e.g. erythritol, xylitol, stevia)
A method of preparing:
Pour oat flakes with coconut milk so that the flakes are completely covered with liquid. Add a little water to dilute the milk and make it easier to cook.
Cook the oatmeal until soft, meanwhile adding a pinch of salt and sweetener to taste.
In the meantime, cut the mango into cubes or lengthwise slices.
Transfer the finished oatmeal to a bowl and place the sliced mango on top.
Nutritional values:
Energy value: 557 kcal
Protein: 7g
Fats: 38g
Carbohydrates: 48g