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Healthy eating should no longer be considered a "burden", but we must create a truly healthy lifestyle, which we can follow every day and which will provide us with all the comfort we need. It can be extremely delicious to eat healthy, even if the initial perception is completely different. The important thing is to create a food plan that meets our personal needs and tastes, and the rest will follow by itself. Therefore, oatmeal plays a very important role in this process. They are very delicious, if we know how to prepare them, they are extremely healthy, even among the most recommended cereals, and, last but not least, they are perfect for athletes, as they provide a large amount of protein and fiber.
Next, we will give you the healthiest oatmeal recipes and teach you how to prepare them step by step. Sometimes, healthy food is more accessible than we could imagine, we just need to do our research and create a real lifestyle, not just a simple diet.
Contents:
1. Healthy recipes with oats - the benefits of oatmeal
2. Protein Oatmeal Recipes - Healthy Recipes Using Oatmeal
3. Oatmeal with protein - preparation method
Oatmeal is essential to consume in any balanced and healthy diet. You have probably come across some rumors over time that said that they are high in calories, so they make you fat. Indeed, 100 g of oatmeal has approximately 390 calories, but there is also a good side to it. They contain only good properties for the human body, being rich in protein, good carbohydrates and fiber. Moreover, due to their high calorie count, oatmeal will help you get up from the table fuller much sooner than you did before. They also have the ability to provide you with satiety for a very long time, especially if you combine them with other key foods, such as banana, protein or even milk.
So, the benefits of oats do not stop here. This is a good helper of the immune system, which it keeps healthy, but it also helps the cardiovascular system a lot. Oatmeal lowers cholesterol levels in the body, being also able to keep this problem in check, where it already exists. Moreover, oatmeal has the wonderful ability to limit the production of insulin in the human body. Therefore, people suffering from type 2 diabetes can keep their body sugar in check if they regularly consume preparations based on this food. Be careful, however - no extra sugar should be added, because the benefits of oats will thus be considerably reduced or canceled.
Who doesn't want firm and smooth skin? Well, regular consumption of oatmeal can contribute significantly to your skin care routine. They are full of wonderful elements, such as calcium, magnesium, iron, and other minerals of this type, which help regenerate and hydrate the entire body. Oats must be taken orally, as this is our main topic, but you should know that many cosmetic products have oats among their main ingredients.
Another important benefit of oatmeal is that it provides us with a large dose of energy. So, if you want to have a productive day or if you are simply going to go to the gym, then it would be ideal to prepare a portion of protein oats, which will keep you full for a long time and which will give you the necessary mood to carry out all your plans. Also, consumed together with other foods, such as fruits, oats will give themselves an even greater boost of energy, which the human body needs, by the way, every day. To be productive, we need energy, but the body cannot produce this "fuel" on its own, so we must help it and provide it with all the essential nutrients it needs.
Last but not least, if we talk about all the nutritional values that 100 grams of oatmeal contain, here too the amounts are quite generous. We are talking about manganese, in proportion to 24% of the recommended daily dose, 52% phosphorus, 44% magnesium, copper, 31%, iron and zinc, in proportion to 26%, we also find potassium, in a percentage of 12% and calcium 5%. When it comes to vitamins, however, we can talk about vitamin B1, B9, B5, B2 and B3, which are also contained in quite generous percentages.
In this chapter you will see that there is more than one protein oatmeal recipe and, despite all the myths you have heard before, they are extremely delicious, if you know how to prepare them and what to combine them with. In general, oatmeal is perfect to eat for breakfast, to give us energy, as we said above, so we will focus on some good oatmeal recipes to eat for the first meal of the day. However, you can always replace a snack during the day with one of the variations below. For athletes we will have a separate chapter, where we will discuss the protein oatmeal recipe.
The first, but also the simplest recipe, is oatmeal porridge. This is the main way to cook oatmeal, as it is also the simplest, but also very delicious. All you need are oatmeal, vegetable milk or water, cinnamon or flavors and sweeteners , to taste and, last but not least, fruit, for decoration and taste. Put a pot of water or milk on the fire, then add the oatmeal and stir continuously, so that the composition does not stick. When the composition has become homogeneous, turn off the fire and pour everything into a bowl. Now add the cinnamon or other flavors, the fruit and mix well. It can be left to cool or can be consumed hot. Oatmeal porridge is also part of the range of diet oatmeal recipes, so if you follow such a lifestyle, do not forget to add it to your "To Do" list. If you're on the run and want to make the whole preparation process easier, then opt forinstant oats , which will be ready in just a few minutes.
Another excellent oatmeal recipe is the smoothie. You need oatmeal, a lower-fat yogurt, to fit into the range of diet oatmeal recipes, a banana, milk or water, depending on the number of calories and proteins you want to get and, additionally, honey. All these ingredients are put in a blender and mixed until the composition is well homogenized. Serve cold.
Oatmeal breakfast pancakes are also extremely delicious. You only need two eggs, 150 grams of oatmeal and a banana. All these ingredients are put in a blender and mixed until a homogeneous composition is obtained. For an extra flavor, you can add cinnamon or other essences. Then, in a pan, sprinkle a little cooking oil so that the pancakes do not stick, and when it is hot, shape a round pancake with a spoon. These can be served with sugar-free jam or other fruits, such as blueberries or bananas.
Oatmeal and healthy recipes are practically synonymous, so there are dozens of variations. However, we will offer you another one that is extremely easy to prepare, ready in a few minutes. We are talking about the oatmeal recipe with yogurt and fruit. All you have to do is mix all these ingredients and enjoy an extremely fresh and energetic breakfast. For extra fiber, you can add different seeds, and for a sweeter taste, add honey, flavors or maple syrup.
Muffins are also extremely delicious, which are part of the diet oatmeal recipes, easy to prepare. All you need is, obviously, oatmeal, low-fat Greek yogurt, two eggs, flavorings and a little baking powder. As we are already used to, we put all the ingredients in a blender, until they become homogeneous. When the composition is ready, we put them in muffin tins and put them in the oven for 10-15 minutes. For an extra taste and aroma, we can add some fruit on top, such as blueberries or even some almond flakes.
Last but not least, here is a delicious recipe for oatmeal cookies that you absolutely must try. You only need oatmeal, butter, sweetener or organic coconut sugar, two eggs, about a sachet of baking powder, cocoa or chocolate powder and flavorings to taste. To prepare these cookies, put the eggs, sugar and butter in a bowl, along with the flavorings you have chosen. Using a food processor, mix everything until the composition becomes homogeneous. Finally, add the oatmeal and baking powder and mix again until the whole composition is perfectly compact. If we have opted for a chocolate powder, we do not forget to add that too. Then, in an oven tray, the cookies are shaped, using a spoon. They are made round and somewhat uniform. We can additionally add blueberries on top of them. We put them in the oven for 10-12 minutes, at 180 degrees.
These are just a few of the healthy oatmeal recipes that you absolutely must try for breakfast or even one of the two snacks of the day. All of them are very easy to prepare, but extremely delicious and full of fiber, vitamins and protein.
If you are an athlete and follow a more active lifestyle, you probably want an oatmeal recipe that is prepared with protein. The easiest way to get this recipe is in an oatmeal porridge. We follow the steps of the recipe above, but we will also add two cups of protein powder, while the oats are on the fire, but become homogeneous. For an extra taste and aroma we can also add a spoonful of peanut butter or even chocolate cream.
Another equally excellent option, where you can integrate proteins at any time, is the pancake version, where, like the example above, you will add two cups of protein to the basic composition, mixed in the blender. These can also be filled with a protein chocolate cream, so that your workout will be a success, and the results will not be long in coming.
So, there are only benefits that make it worth consuming oatmeal, which can be integrated into various recipes. Even if you are an active person, sporty or not, you should definitely add it to your diet plan, due to the multiple benefits that it contains. The best time of day when we should focus on such recipes is in the morning, because this way we ensure the dose of energy we need throughout the day.
Our goal should not be to adopt a short-term diet, but to create a truly balanced lifestyle that will last indefinitely. Healthy food is delicious, despite all the myths that have been heard over time. However, we need to know how to prepare it and how to obtain the best recipes. It is never too late to adopt such a lifestyle, but do not leave for “Monday”, what you can start today. What are your favorite oatmeal recipes?
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