refer healthy breakfasts? Here are three delicious and highly nutritious recipes with one ingredient in common – oatmeal flakes.
Hrefna Palsdottir states on healthline.com:
Oatmeal has a balanced nutrition profile for it contains carbs, fibre, vitamins, minerals, antioxidants and protein (this last one, in more quantity than other grains).
- Minerals: Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamins B1 B6 B5 and B3. One peculiarity of this food is that it is dense in nutrients.
- A particular group of antioxidants (avenanthramides) is present exclusively in oatmeal. They contribute and help to lower the blood pressure by dilating the blood vessels.
- Also, avenanthramides are beneficial on inflammations and itching by notably reducing these effects. Oatmeal contains fibre, especially one type that is called beta-glucan (a soluble fibre).
- It forms a solution in the intestine increasing the bacteria growth, while at the same time, reducing the cholesterol, sugar in blood and insulin response.
- Fibre produces satiety (feeling of fullness) for what it leads you to eat less (weight loss).
5 oatmeal flakes recipes
Oatmeal Cookie Pie
- One pie crust
- Three eggs
- One cup of light corn syrup
- 1/2 cup brown sugar
- Three tbsp melted butter
- One cup quick cooking oats
- One tbsp all-purpose flour
- 1/2 tsp ground cinnamon
- 1/4 tsp salt
- 3/4 cup raisins
- Preheat oven to 325 degrees F. Unfold pie crust and place in a 9-inch deep dish pie plate.
- In a large bowl, beat together eggs, corn syrup, sugar and butter.
- Add remaining ingredients and mix well. Pour into crust. Place on baking sheet.
- Bake for 55 to 60 minutes or until top is golden brown and filling is in the centre. Cool.
Amish Molasses Oatmeal Pie
- Four eggs (lightly beaten) (lightly beaten)
- One cup of molasses
- 3/4 cups of milk
- One tbsp melted butter
- One cup of sugar
- 1 1/2 cups of quick-cooking oatmeal
1/2 cup of chopped walnuts
- Two teaspoons vanilla extract
- 1/4 teaspoon salt
- One unbaked deep dish pie crust
- Preheat oven to 350 degrees F.
- In a large bowl, combine all ingredients except pie crust; mix well then pour into pie crust.
- Bake 40 to 45 minutes or until centre is in place. Let cool 30 minutes.
- Serve pie warm, or refrigerate and serve when ready.
Oatmeal dietary bars with dried blueberries
- 70 g oatmeal flakes
- 2 tbsp oat bran
- 54 g protein (isolate)
- 6 tbsp water
- 3 tbsp apple puree
- 2 tbsp peanut butter
One pc. dried figs (finely chopped or 10 g of other dried fruits, for example, dried apples or dried apricots)
- Separately mix peanut butter and apple puree.
- Do not forget to combine all the dry ingredients.
- Then mix both, knead a tight dough, gradually adding water, can leave 2, and maybe 6-7 tablespoons of water, it depends on the properties of the protein.
- It remains to fashion the bars and enjoy them. You may pour in a bit of melted chocolate (bitter), or you may eat the bars with berries. In any case, you cannot do without these bars, because they are delicious. Enjoy your meal!
Fitness pancakes of rolled oats
- 2.5 tbsp oat flakes Hercules
- 250 ml Serum
- 2 tbsp oat bran
- 1 g salt pink
- 1 tbsp carob in powder fried
- One pc. egg chicken
- 2 g stevia (sugar substitute)
- Separate the whites from yolks.
- Mix all ingredients, except whites and salt, with a blender.
- Whisk the whites separately with a pinch of salt to steep peaks.
- Gently squeeze the whites into the rest of the dough.
- Bake should be done on a non-stick frying pan on both sides, on medium heat.
- Everything, pancakes are ready! It is delicious with homemade boiled in-condensed milk and if a little bit of maple syrup. Bon Appetit!
Dietary fitness bars of oat flakes
- 100 g oatmeal flakes
- 100 g almonds
- 200 g figs dried (or other dried fruits to taste)
- 50 g coconut shaving
- 10 g cinnamon
- 200 ml orange juice (fresh)
- 100 g honey
- Mix all dry ingredients.
- Preheat oven to 180 ° C.
- Pour the mixture on a baking tray and dry it in the oven for about 5 minutes.
- Pour these again into a bowl.
- Separately mix juice, honey and cinnamon.
- Now pour all this into dry mix, carefully mix everything.
- Spread the mixture on a silicone mat or baking paper in a mould without a bottom, thoroughly tamp everything and cook in the oven for 10-15 minutes.
- Ready-made bars are cooled and cut into portions. Bon Appetit!
Conclusion: You should include oatmeal in your diet
This dishes, apart from oatmeal, also include almonds, figs (or dried fruit), coconut and honey (to mention a few of them).
- Almonds, being the most popular nut, contain fats (healthy monounsaturated fats), vitamins, antioxidants and minerals.
- They have fibre, protein, vitamin E B2, manganese, magnesium, copper and phosphorus. Phytic acid (antioxidant) is also present in almonds, and it sticks together specific minerals while preventing them from absorption.
- Almonds are one of the best sources of antioxidants, which prevent numerous diseases like cancer. Honey, contains natural plant compounds and antioxidants. The colour and taste depending on the sort of flower that it comes.
- Flavonoids (antioxidants) are present in the honey, and the sort from buckwheat increases the level of antioxidants in your blood. Figs, on the other hand, are an excellent natural source of sugar, minerals and soluble fibre.
- They include potassium, calcium, magnesium, iron, copper and vitamins A, E and K. Also, they contain fibre, which is excellent for your intestines (laxative).