It is quite possible that at some point you have found this nutritious dish as breakfast, especially if you ever traveled to England or Scotland, where it is characterized as a recipe as common as a characteristic (in fact it comes from there).
The one known as porridge it is a kind of porridge made with cooked oats, which is cooked in water or milk . We can find different varieties, in which the oats are replaced by wheat, corn flour or swollen rice, and also by vegetarian or vegan versions in which the milk of animal origin or water is exchanged for vegetable drinks (for example by soy milk or rice milk).
Although the original basic recipe only contains oatmeal, once elaborated it is quite common to add dried fruits such as raisins and dried apricots (dried apricots), as well as delicious nuts (such as walnuts, hazelnuts and almonds). In fact, when consumed at breakfast, the hot porridge is usually served with milk or cream, and sweetened with sugar or honey. While it is consumed as a meal at lunch, only salt is added. Not in vain, in Scotland we find the porage , which is porridge with salt.
Benefits of oatmeal and fruit porridge
The truth is we are faced with a dish as nutritious as delicious , which becomes an excellent choice for breakfast precisely because of its richness in essential nutrients, complex carbohydrates and proteins. It is very rich in vitamins, highlighting especially B vitamins (especially B1 and B2), as well as vitamin E. It also provides minerals, among which we can mention magnesium, zinc, potassium, calcium and iron.
It is a highly energetic recipe , which due to its content in complex carbohydrates gives us energy slowly, which is why it is ideal at breakfast, since it gives us the energy our body needs throughout the morning. It also contributes amino acids , specifically six of the eight essential amino acids.
With regard to the qualities provided by regular porridge consumption of oats and fruits, it is an ideal dish for maintain a healthy and healthy cardiovascular system , being very rich in both fiber and beta-glucan; both help in the reduction of high cholesterol , while betaglucan helps absorb both cholesterol and bile acids from the intestine. Further, provides omega-6 fatty acids , that helped to decrease LDL cholesterol and increase HDL cholesterol .
For its content in complex carbohydrates is an ideal recipe to provide satiety , providing a much longer satiating effect, being very useful, for example, for those who wish to control their blood sugar levels.
For its richness in soluble fiber is an ideal recipe against constipation , by helping to facilitate and regulate intestinal transit, improving it.
How to make oat porridge and how to take it?
- 4 tablespoons of oat flakes
- 1 glass of milk (can be vegetable milk)
- 1 banana
- 1 apple
- Brown cane sugar integral (to taste)
If you want you can add more fruits, or replace them with the ones you like the most: red fruits, strawberries, coconut chips, pear ... You can also accompany nuts.
Steps to make the porridge of oats and fruits
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 extinguish the fire.
While it cools a little, peel the banana and cut it into pieces. Wash the apple well, cut it into pieces and add fruits to a bowl. Now add the oatmeal and if you wish, sprinkle brown sugar over it to taste. Ready, to enjoy !.
How to take the oatmeal porridge with fruits?
Since it is a very complete dish from a nutritional point of view, which also provides enough satiety, you can consume it only at breakfast, accompanied by a cup of your favorite tea or a cup of coffee.