
You can include oatmeal in any of the meals of the day, whether at breakfast, lunch or dinner. Oats can be found in different and varied formats: whole grains, flour, bran or flakes for milk, yogurt, vegetable drinks …
Oatmeal is one of the most complete foods that exist. Among its benefits we find that they have a great contribution in carbohydrates, a deficit of amino acids, as well as an important contribution of unsaturated fats. Which makes it very healthy to incorporate into breakfasts.
If you are considering incorporating it into your diet or diet, take a look at these 5 healthy recipes for breakfast with oatmeal. Fun, easy, fast and muuuuy instagrammable. You’ll love them!
The multiple benefits of incorporating oatmeal into your breakfasts
Oats, as we said, is a food with a contribution of carbohydrates that gives energy to our body, and also has a satiating power for its contribution in fiber. As for proteins, it contains a high content of methionine, which combined with legumes, a complete protein is obtained like proteins of animal origin.
In addition, it contains unsaturated fats, such as omega 6 and phytosterol, called avenasterol, which is known to help reduce bad cholesterol. In turn, it has two types of fibers: mucilage type, which helps improve intestinal bacteria (microbiota), and bran, which is the external part of the grain and helps reduce constipation due to its “laxative” effect.
It contains phytic acid, like other cereal grains, and for its antioxidant action contributes to reduce the risk of colon cancer and heart disease. While it is true that, on the other hand, this acid interferes with the absorption of some minerals, its benefits are always greater.
It also contains an alkaloid called avenin, which has a sedative effect on the nervous system, is relaxing and helps good rest.
5 very healthy recipes with oatmeal for breakfast
Any of these breakfasts is perfect to lose a few extra kilos. On top of that, they are delicious! Take note and get going in the kitchen:
1Apple and oatmeal
Ingredients:
- 100 gr flour
- 50 gr oat flakes
- 60 gr sugar
- 1 egg
- 50 ml oil
- 50 ml milk
- 1 teaspoon yeast
- 1 apple, chopped and peeled
- Cinnamon and nutmeg
How to prepare it?
Mix the flour, oats, sugar and yeast on one side and, on the other, the egg, oil and milk. Then, join the two mixtures and move very well.
Cut the previously peeled apple and put it cinnamon. Pour the mixture into the mold, put the apple on top and take it to the oven for 30 minutes.
2Oatmeal cookies
Ingredients:
- 100 g oat flakes
- 1 large egg
- 50 g wheat flour for confectionery
- 40 g brown sugar or panela
- 50 g butter, coconut oil or EVOO
- 100 g chocolate chips
- One teaspoon of vanilla extract
How to prepare it?
In a bowl, beat the egg with the brown sugar and add the vanilla extract. On the other hand, melt the butter in the microwave and mix it with the oat flakes. Then mix the two bowls. Add the flour and chocolate chips.
From the resulting dough take small portions and form balls (the size you want to make the cookies taking into account that they expand a little). Then squeeze them down a bit.
Place them on the tray while preheating the oven to 180 degrees. Then, bake for about 13 minutes at that temperature until you see it start to brown. Take them out and enjoy!
3Oatmeal cake
Ingredients:
- 1 cup oatmeal
- Half a cup of brown sugar
- 1 lemon yogurt
- 2 eggs
- Half a teaspoon of baking yeast
- A handful of nuts
- 1 tablespoon oil
- A pinch of ground vanilla
How to prepare it?
While we preheat the oven to 180 degrees, mix, on the one hand, the eggs, sugar and yogurt. On the other, oats and yeast. When we have the two mixtures join them and add the oil and ground vanilla. Crush and mix well, although it is not necessary for all the flakes to disappear.
Grease the mold and pour the mixture, to which we will add the nuts in pieces. We put the function up and down the oven and leave 30 minutes at 180 degrees. We already have our cake!
4Oatmeal and cocoa pancakes
Ingredients:
- 35 grams of oatmeal (can be flakes that you have previously crushed)
- 2 medium egg whites
- One tablespoon of 0% cocoa
- Vanilla extract
How to prepare it?
Mix in a bowl the oatmeal, the egg whites, a teaspoon (or two, depending on how you want them) of cocoa and vanilla extract. We beat it well.
In a frying pan, add a drop of oil that we will spread well with the help of a paper, so that the pancake does not stick to us. Then we pour a little of our mixture and let it be done over medium heat, until we see that bubbles begin to appear all over it. At that time, taking it off and turning it around will be very easy.
When we have all our mixture made pancakes we can add fruit, low-calorie syrup or jam. Yum, yum!
5Oatmeal with yogurt and fruits
Ingredients:
- A yogurt
- A splash of milk
- 4 tablespoons oatmeal
- Strawberries
- Blueberries
- Seeds
How to prepare it?
Pour a yogurt into a bowl and add a splash of milk (it can be almond, soy, normal …) The amount will depend on how you like the mix. If you throw little, the result will be denser and pasty (because of the yogurt) and if you throw something else there will be a little more liquid.
Then, add the oatmeal and mix well. Then put the strawberries, blueberries and seeds. We have chosen these fruits but you can add the ones you like the most.
This recipe will come out of 10 if you put in a glass two fingers of the mixture, add fruit, put the mixture back on top, add fruit again and lids with plastic wrap to cool in the fridge for a while.
Ready to start the day energized and losing weight? Enjoy these breakfasts with oatmeal!