The oats It is a food as nutritious as delicious, as well as versatile insofar as it is possible to consume it, accompanying a great variety of foods and beverages. On the other hand, it is also one of the most consumed cereals, not only nowadays, but also for many years, given that, due to its special nutritional and energetic qualities, it became the basis of the feeding of peoples and civilizations.
From a nutritional point of view, Oatmeal is very rich in proteins, carbohydrates and minerals , in addition to other essential nutrients that make it one of the most complete and rich cereals. With regard to its content in vitamins we can mention above all the vitamins of group B (such as B1 and B2) and vitamin E, while among the minerals we find magnesium, zinc, calcium and iron. It contains an excellent amount of carbohydrates, provides six of the eight essential amino acids and it is also extremely rich in fiber.
One of the most interesting nutrients found in the composition of oats is the one known by the name of Betaglucan , a component capable of absorbing cholesterol and bile acids from the intestine, so it helps positively when it comes to eliminating them naturally. It is an excellent food to take care of our cardiovascular system , thanks to its richness in this compound and also in fiber.
At the time of eat the oatmeal It is possible that you may have some doubts related to your consumption. We propose you some wonderful options more to enjoy their nutritional qualities and benefits every day.
1. Oatmeal, fruit and milk muesli
To elaborate this nutritious muesli , ideal for breakfast, you need: oat flakes, dried apricots (dried apricots), dehydrated cranberries, almonds, hazelnuts and walnuts.
Mix all the ingredients in a bowl and add milk. Finally, serve with a little honey on top to sweeten it. If you wish, you can substitute milk for a vegetable drink, for example almond milk or rice milk .
2. Oatmeal porridge
The porridge they become a very complete and nutritious breakfast.
To make them you only need 1 glass of water, 3 tablespoons of oat flakes and honey. In a saucepan add the milk and heat over a high heat. When it reaches the boiling point but does not boil, reduce it to medium heat and add the oat flakes. Cover and leave for 10 minutes. After this time put out the fire, put the porridge in a bowl and add honey.
3. Oatmeal flakes with vegetable drink and cinnamon
If you want to enjoy a full breakfast that in addition to nutritious energy, you can choose this delicious recipe oat flakes with vegetable milk and cinnamon .
To make it you need oat flakes, a lemon peel, cinnamon sticks, cinnamon powder and almond milk, oat milk or rice milk (choose the one you like).
Put in a saucepan the equivalent of a glass of vegetable milk. Add the lemon peel and the cinnamon stick. When it breaks to boil add the equivalent to a glass of oatmeal flakes (keep in mind that when you cook the oat flakes they increase their size, so put the amount of flakes that you like). Let cook for 5 minutes. Finally remove from heat, let stand a little, serve in a cup or bowl and add cinnamon above. If you wish, add honey on top.
4. Yogurt with oat flakes and nuts
To make this delicious breakfast or snack you need 150 gr. of natural yogurt, 100 gr. of nuts to taste (raisins, nuts, hazelnuts ...), 3 tablespoons of oatmeal and honey flakes.
If you wish make a homemade yogurt You can read our note on how to prepare it. You can also choose make a vegan yogurt . Put the yogurt in a bowl, add the oat flakes, nuts and honey on top. Stir well and consume.
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