Do you need a boost of energy before your workout or maybe you are looking for a simple, healthy and quick breakfast idea? Choose delicious oatmeal. It’s extremely nutritious and there are hundreds of ways to prepare it.
Why is it worth eating oatmeal?
Oatmeal is packed with vitamins and macronutrients! It’s filling so it will keep you full for a long time. Oats are an easily accessible source of complex carbohydrates, protein and unsaturated fatty acids. The fiber in oats lowers cholesterol, boosts metabolism rate, has a positive impact on bowel movement and – according to research – it helps lower the risk of colon cancer.
Oatmeal is rich in antioxidants, and as such, it is a good addition to an anti-inflammatory diet. People who are physically active should in particular add oats to their diet because oats is full of B vitamins, potassium, calcium and magnesium which are indispensable in food for athletes.
[Translate to English:]
Dlaczego warto jeść owsiankę?
Owsianka to prawdziwa bomba witamin i makroelementów! Jest sycąca, więc na długo zaspokaja głód. Płatki owsiane są łatwo dostępnym źródłem węglowodanów złożonych, białka oraz nienasyconych kwasów tłuszczowych. Zawarty w nich błonnik obniża cholesterol, podkręca metabolizm, pozytywnie wpływa na pracę jelit, usprawniając ich perystaltykę i – jak wynika z badań – pomaga zmniejszyć ryzyko choroby nowotworowej jelita grubego.
Owsianka to skarbnica antyoksydantów, dlatego bardzo dobrze sprawdzi się w diecie przeciwzapalnej. Płatki owsiane powinny wprowadzić do swojej diety szczególnie osoby aktywne fizycznie, ponieważ owies bogaty jest w witaminy z grupy B, potas, wapń i magnez – niezbędne w diecie każdego sportowca.
How many calories are there in oatmeal?
There are plenty of ways to prepare oatmeal and that is why it is so hard to get bored with it! It will become a staple of a vegan diet, for lovers of healthy alternatives to sweets, fruit and even for the fans of gourmet vegetable combinations.
Its energy value will largely depend on the add-ins you choose; the texture and taste on the other hand will differ if you decide to use water, cow milk or vegetable milk to prepare your oatmeal; you can also add some natural yoghurt.
What should be the base of your oatmeal? Oatmeal cooked in water has the least amount of calories – it’s around 270 calories if our portion consists of 5-6 tablespoons of oats. Oatmeal with seasonal fruit and natural yoghurt is another great low-calorie combo.
Oatmeal cooked in cow milk has around 400 calories, and oatmeal cooked in vegetable milk, for example coconut milk, has around 350 calories.
If you like your oatmeal on the sweeter side, you will love these add-ins: bananas, peanut butter, maple syrup, dried fruit or nuts. This oatmeal option will have around 600 calories and may be used as a pre-workout meal. When the mornings are cold or when your immune system is weakened, it is a good idea to eat warming oatmeal prepared with velvety pumpkin puree, cinnamon, coconut oil and aromatic seasoning.
So, what do you say? It’s time to experiment in the kitchen! Say hello to oatmeal and choose a flavor combination that is right for you. Here’s our trusted recipe for quick and energizing oatmeal for busy people to brighten your day.
OVERNIGHT OATMEAL
This is the perfect recipe when you know you are going to have a very intensive day ahead of you and you have literally 5 minutes to get breakfast. You prepare your oatmeal before bedtime. All you have to do the next morning is to put the oatmeal from the jar into a bowl... e voilà!
Ingredients:
- Rolled oats (may be gluten free) – 40 grams – 4 tablespoons
- Water – 1/2 glass
- Cinnamon – 1 teaspoon
- Berries (or raspberries/strawberries) – ½ glass of fresh or frozen berries
- Lemon juice – 1 tablespoon
- Chia seeds – 1 tablespoon
- Maple syrup – 1 tablespoon
- Almonds – several pieces
Preparation:
- Combine the oatmeal, chia seeds and water. Mix well and put into a jar or a high container with a lid.
- Add berries (or any other fruit of your choice), cinnamon and lemon juice to the oatmeal mix. Drizzle maple syrup on top and put some almonds.
- Pop the closed container into the fridge.
- Take the jar out of the fridge around 10 minutes before you plan to have breakfast. Leave the oatmeal at room temperature for a few minutes. This way you will avoid toothache when eating it, particularly when you suffer from oversensitive teeth😊