Oatmeal is a terrific healthy breakfast option. This is a high fiber diet that will quickly saturate you and give you energy. As a rule, oatmeal today means oatmeal, soaked or boiled for several minutes. However, no one will argue that natural whole grains are much healthier. In this case, you will have to spend more time preparing the dish, but the result will be amazing. So, below are the various recipes for porridge from oats.
Milk porridge in a slow cooker
This is one of the easiest ways to cook whole oats. To do this, you will need:
- unsalted butter - to your taste;
- 8.5 glasses of water;
- 2 cups whole oats;
- 300 ml unsweetened coconut milk or 3/4 cup whole cow;
- 1/4 cup light brown sugar;
- 1/2 teaspoon of fine tea salt;
- 1 teaspoon vanilla extract.
How to cook it?
A serving of porridge from whole oats is a full and healthy breakfast, but a long cooking time creates difficulties on weekdays. In this case, a multicooker with a delayed start will help, which will do everything for you. Before going to bed, oil a bowl of this device with oil, and then add oats, water, coconut or whole milk and brown sugar. Mix all the ingredients, set the cooking mode for cereals for an hour and a half, postpone the start for the time you need and wake up when the hot breakfast is ready. Sprinkle the dried porridge with dried fruit, nuts or pour maple syrup on top. As you can see, the recipe for porridge from oats in a slow cooker is very simple.
Porridge with filler in a multicooker
As noted above, whole oats require a long cooking time. Using a slow cooker you can save this time by setting a delayed start. Such porridge as a result becomes tender and soft, and the grains are completely digested.
The simplest recipe for making porridge from oat grains looks like this. Lubricate the crock-pot with a little oil. Put oat grains in it and pour in any preferred liquid. It can be water, cow or vegetable milk (soy or almond). Calculate the proportion as follows: you should use the ingredients in a ratio of 2 cups of cereal to 2.5 cups of water.
Then add your favorite seasoning, sweetener or chopped fruit. The perfect complement would be cinnamon, nutmeg, diced apples, dried fruit, raisins, honey or maple syrup. Mix everything thoroughly. Close the lid of the multicooker, set the mode for cereals and cook from one and a half to two hours. On this recipe porridge from whole oats can be considered complete.
After this time, open the lid and mix the cooked porridge. Add extra fluid if necessary.
Pressure cooker option
Whole grain has a solid texture, so its preparation time is significantly increased. To cut it, you can use a pressure cooker. Once cooking begins under pressure, it only takes 12 minutes to cook a delicious porridge. And if you pre-fry oat grains in oil, you will get a pleasant intense aroma. In addition, this will help to avoid sticking cereals to the bottom of the pan. For this recipe for oatmeal porridge on water you will need:
- 2 tablespoons unsalted butter;
- one and a half glasses of whole oats;
- 4.5 glasses of water;
- 1/2 teaspoon of kosher tea salt;
- brown sugar and cream for serving.
How to cook porridge in a pressure cooker?
Melt the butter at the bottom of the pressure cooker. Add the oats and fry, stirring often, for about five minutes, until the grains are fragrant and slightly rosy. How to cook porridge from oats after that?
Add water and salt and mix to combine all the ingredients. Make sure all oat grains are immersed in the liquid. Fasten the lid and activate the pressure cooking mode. Cook oatmeal for ten minutes, then let off steam and cook for another two minutes. Open the pan and stir in the oatmeal to add any extra liquid. Then arrange the porridge portionwise on plates and serve with brown sugar and cream.
This oatmeal porridge recipe can be supplemented with various ingredients. The most preferred options are as follows:
- Chopped apple and half a teaspoon of cinnamon.
- 1 cup pumpkin puree, 1/4 cup maple syrup and 3/4 teaspoon cinnamon.
- 1/4 cup peanut butter in already cooked oatmeal. Top each serving with garnish with banana slices.
- Sprinkle each serving with a handful of fresh blueberries, toasted chopped almonds or pecans, and pour the dish with honey.
- Do not use salt in the recipe. Instead, add 2 tablespoons of soy sauce and 1/2 teaspoon of toasted sesame oil. Serve such porridge with fried egg.
Soaking Option
How to cook porridge from whole oats if you do not have a slow cooker and pressure cooker? You can soak the grains overnight, then quickly cook them on a regular stove. So you will need:
- 1 cup whole oats;
- half a glass of boneless dates;
- 1 teaspoon cinnamon.
How to cook porridge on the stove?
How to cook porridge from oats? Soak the grains overnight in water. In the morning, drain the water and add the grains to a small saucepan along with 2 cups of water. Heat over low heat. Bring the mixture to a boil, and then reduce the heat and boil for 15-20 minutes. Then add the oatmeal and dates into the food processor and mix until the porridge is smooth. Put cinnamon in it and stir.
Microwave Option
This is one of the simplest recipes for making oatmeal porridge. You can easily adapt it to the tastes of your family. Serve such porridge with chopped berries or bananas. You can also sprinkle a little granola on top for a better texture. Chopped almonds add some healthy fats to the porridge and add a little crunch. For one serving of such porridge you will need:
- 25 grams of gluten-free whole oats;
- 4 tablespoons coconut water;
- 2 tablespoons coconut cream;
- 50 grams of frozen mixed berries;
- half banana, chopped;
- 1 tablespoon chia seeds.
How to make oatmeal in the microwave?
The recipe for porridge from oat grains in the microwave is as follows. Soak them for at least 7-8 hours. Then place the oats in a bowl of coconut water, cream and frozen berries. Put in the microwave and cook at maximum power for three minutes until completely warmed up and the liquid reduced. Mix porridge well and serve with slices of fruit, chia seeds and so on.
Why are oat grains so healthy?
Oats are gluten-free whole grains and an excellent source of healthy vitamins, minerals, fibers and antioxidants. Studies show that cereal from this cereal has many beneficial properties. These include losing weight, lowering blood sugar and reducing the risk of heart disease. The advantage of oat porridge is also that it is incredibly nutritious and its chemical composition is well balanced. These grains are a good source of carbohydrates and fiber, including potent beta-glucan. They also contain more protein and fat than most other grains.
High fiber content
Oat grains include a lot of soluble and insoluble fiber, so you get double benefit. Insoluble fiber moves along the digestive tract, trapping water from the intestines, thereby adding weight to the waste material and facilitating its passage through the digestive system. Soluble fiber turns into a gel-like consistency, which slows down digestion and makes you feel full for a long time.
One of the main soluble fibers found in oats is beta-glucan, which slows down the absorption of food, which is why the body digests it longer. This means that you get a feeling of fullness for a long time. One serving of oatmeal contains about 5 grams of fiber. Adults should get 25-38 grams of fiber daily, so eating this cereal every morning is a good incentive to maintain good health.
Lowers cholesterol
Oat grains not only have a decisive effect on the health of the digestive system, but are also directly related to maintaining heart health. So, beta-glucans are indigestible, so they have to go through the entire gastrointestinal tract. Due to this, they capture and remove molecules of harmful cholesterols from the body.
Great for preventing and treating diabetes.
Since oatmeal is a good source of fiber, it can slow down the digestion of sugar. Beta glucans ensure that glucose is not absorbed too quickly by the body. This lowers blood sugar and keeps it stable. According to some studies, the fibers found in oats help improve glucose metabolism.
Helps in losing weight
One serving of oatmeal has less than 150 calories and has only 2 grams of fat (regardless of which oatmeal porridge recipe you use). This is surprising, but this calorie is only good. Since there is so much fiber in oats, it really does make you feel full. When you feel full, you will not have a constant desire to eat. Therefore, you will not overeat. If you are trying to lose weight and limit your calories a bit, oatmeal is the perfect snack to help you overcome your diet time.
In addition, one serving of oatmeal contains about 5 grams of protein, which is a lot. If you are on a diet, it is best to use low-calorie oatmeal as an alternative to other protein options.
For example, make porridge from glazed oats according to the recipes above and add some cheese, red beans, salsa and poached egg to it. Such a healthy breakfast contains more than 10 grams of protein. Nuts will also add extra protein to your oatmeal.
Prevents cancer
Oat grains contain enterolactone, a compound with phytochemical properties that behaves as an antioxidant and helps prevent cancer and fight it. Antioxidants neutralize free radicals caused by our environment, which damage DNA cells and can lead to cancer. Several studies have been conducted linking the high fiber content in oatmeal and a healthy colon with a reduced risk of cancer of this organ.
Whole oat porridge is a slowly digestible carbohydrate and a protein-rich source of energy for your body. Oatmeal is full of healthy carbohydrates that make your body feel in good shape.
Sugar when digesting oatmeal is released more slowly than from other products (for example, processed sweet cereal), so your energy level remains unchanged. According to one study, eating low-glycemic cereals such as oatmeal, three hours before the start of the run, gives the person stamina. Eating oats at night can be a great source of nutrition until morning.
Is oatmeal a gluten-free cereal?
Oats themselves are a gluten-free product, but sometimes equipment is used to process it, which previously contained other products with gluten content. If you have celiac disease, or want to avoid using gluten for another reason, look for certified cereals without this compound for sale.
How to make porridge tastier?
Any recipe for oatmeal porridge can be supplemented, because not everyone likes the taste of grain without additives. One of the easiest and most affordable toppings is jam. But sometimes this is not enough, especially if whole milk was not used in the preparation of porridge. From time to time you can eat oatmeal in its pure form, but with daily use it can be annoying. Be that as it may, you can diversify this dish ad infinitum.
One of these tricks is adding banana to boiling cereal. So it slowly melts and turns the grain into a pudding porridge. The bonus here is natural sweetness. Adding a banana will not require the use of additional sugar. In addition, an average banana gives you 3 grams of fiber extra. This fruit also contains 422 mg of potassium, a mineral and electrolyte that many of us do not get in sufficient quantities.
As noted above, the addition of a protein product in a portion of porridge doubles its benefit. You can use any such product, but the best additives are almond oil or a tablespoon of tahini per serving of oatmeal. Shredded coconut flesh can also be a good filler.