Oats contain vitamins A, E, K, PP and B vitamins (B1, B2, B6), which are responsible for our general well-being and active mental activity. In addition, oatmeal has a good mineral composition: magnesium, iron, manganese, iodine, fluorine, phosphorus, calcium and potassium. Such a vitamin-mineral complex in combination with high-quality carbohydrates is energy throughout the day and strength indicators for those who are engaged in sports.

Studies confirm: those who eat breakfast are better at keeping themselves in shape and controlling weight, as well as choosing foods more carefully and eating fewer calories throughout the day.

The benefits of oatmeal

The coarser and denser the oatmeal flakes, the slower it is absorbed by the body, but the more it saturates and leaves a feeling of satiety, without causing a sharp increase in blood sugar.

Fiber in the composition of porridge performs the function of a “brush” in the body: without being digested, it passes through the intestines, collecting from the walls all unnecessary: accumulated toxins, toxins and remnants of undigested food.

In addition, in the process of digestion, it becomes sticky, as if lubricating the walls of the stomach and intestines, which in combination with fiber helps to facilitate digestive and metabolic processes. And reducing the level of “bad” cholesterol is one of the additional properties of porridge. For this, oatmeal is loved not only by gastroenterologists, but also by cardiologists (and our vessels).

Types of oatmeal

There are many types of oatmeal, classified after the cereal has been processed:

Whole oats, underprocessed or flattened polished.The simplest and coarsest type of cereal (in English the term “old-fashioned” is even used). The cooking time can reach one and a half hours, and the finished grains increase in volume by 3-4 times. Such porridge retains all the nutritional properties of whole grains.

Oatmeal and instant cereals.The most popular type of oatmeal. It is a pressed cereal of various grinding from flattened whole to polished thin plates. The thinner the grain, the less time it takes to prepare it. But the farther it is from the whole grain, the faster it is absorbed and the higher its glycemic index.

Muesli, granola, etc.Oatmeal that does not need to be brewed. A mixture of oatmeal with nuts and dried fruits. Can be soaked in honey or syrup.

A few recipes to my taste:

Oatmeal with bananas and cardamom

• 80 g oat flakes
• 350 ml of water
• 2 ripe bananas
• 2 tbsp. nuts
• ½ tsp ground cardamom
• 2 tbsp. poppy seeds
• 2-4 tbsp. honey or sugar

Cook the basic oatmeal. Peel the bananas and cut them into circles. Fry the nuts in a dry frying pan for 1-2 minutes. Turn off the fire. Add cinnamon and poppy seeds. Pour bananas with honey and mix with flakes. Serve, putting the topping on the finished oatmeal.

Chocolate oatmeal

• 80 g oat flakes
• 350 ml of water
• 2 tbsp. cocoa
• honey to taste
• banana, hazelnuts to taste

Cook the basic oatmeal. 2 minutes before ready, add cocoa and stir thoroughly. Add sweetener and additives to taste.

Oatmeal masala

• Masala tea
• 80 g oat flakes

Cook masala tea for recipe.Flakes spread in 2-4 jars, pour hot tea and leave overnight. Add a spoonful of flax or chia seeds to taste.

Supplemented article for nogibogi.com