The best Ways to cook oats for diet

 Best Ways to cook oats for diet 


Oats are classified within the list of grains and belong to the Poaceae family. It has been used since ancient times in foods and types of bread and fodder for some animals such as poultry and horses. It is still used to this day with the expansion of its use in preparing cakes, cookies, dessert recipes, and preparing some types of soup. It is served as soft food for children.

The nutritional value of oats 

Oatmeal contains fibers that help you feel full quickly and feel full, improve metabolism and fat burning and are suitable for a healthy healthy system that helps in diets, weight loss and slimming, and protects against stomach and colon cancer. It also contains the richest minerals such as iron, phosphorus, calcium, magnesium, potassium and some Amino acids and carbohydrates, and eating oatmeal regularly works to maintain a healthy level of blood cholesterol. And it provides protection for the heart to enjoy good and sound health, and it is also one of the foods that calm the soul, helps to relax, calms the nerves, relieves depression and tension, and is considered an anti-sadness gift from nature and relieves nervous disorders. Oatmeal is found in many skin care, exfoliating, and nourishing masks, as it provides the skin with moisture and suppleness, and it also helps relieve pimples and blackheads in oily skin. Oatmeal is considered a treasure and a gift of nature, full of rich benefits for both adults and children, so it is called golden grain. Madam, you have various ways to prepare some recipes with oats that you can be creative with and present to your family and children to enjoy good health and sound. 

Types of oats

There are several types of oats classified according to the extent of processing to which the grains are subjected: 

Instant oats: The oat grains are steamed and peeled to produce instant oats. 

Oatmeal rolls: The oatmeal is steamed, then rolled into thick flakes to produce oatmeal rolls, also called regular or traditional oats. It has the advantage that it takes longer to mature than instant oats. 

Scots oats: ground whole grain oats. 

Irish oats: Whole grains are cut to produce this type of oatmeal, and it takes about 20 minutes to mature when cooked. 

Oat grains or groats: They are whole oats without any grinding or processing. Of course, it takes a longer time to mature compared to other types of oats, as the time you need may reach an hour.

Ways to cook oatmeal for the diet 

Oatmeal with milk and pieces of fruit

You can serve this meal to children or adults, as it is considered a rich and healthy dish with a sweet and soft taste, which gives warmth and satisfaction, all you have to do is take some steps to have your dish ready, put two cups of milk in a saucepan on the fire, You can sweeten the milk with honey or sugar, and you can flavor the oatmeal by adding a little vanilla or rose water or blossom, then add eight tablespoons of oatmeal and stir the milk until the oatmeal begins to absorb the milk and doubles in size. Like strawberries, cranberries, mangoes, and pineapple pieces .You can dispense with fresh fruits and just use dried fruits after cutting them and soaking them in water with a little rose water and garnish with roasted nuts. You can serve this dish as a breakfast or as a snack between meals. 

Oatmeal with soup

You can prepare various types of soups by adding a few oats in the dish or during serving. Oatmeal is known to dissolve in the soup, double its volume and give a rich and wonderful taste. You can add it to vegetable soup or to all kinds of soups that are ground in a blender and served with cream, and it can be added as a substitute for vermicelli. in some soups. 

Oats To decorate the salad dishes

Roast some oatmeal in a non-stick Tefal frying pan without using any kind of fat, until the oats acquire a golden color and a wonderful crunch. Leave the oatmeal until it cools down and keep it in a glass jar. It gives an extra value to the dish with a great look, crunch and delicious taste .

Oatmeal for wrapping steak and chicken 

You can use the previous method of roasting oats and wrapping pieces of broasted chicken or steak, and it will acquire a wonderful crunch. You can also mix an equal amount of rusks and oats and keep them in a glass jar until use. You can include oatmeal in many recipes, such as preparing a lazy cake and wrapping it with toasted oat flakes, and you can enter it with flour to prepare different types of bread, cakes, cookies, and biscuits of all kinds, and it can also be placed with milk or orange pudding and served to children, and creativity remains for you. 

Benefits of oatmeal for slimming 

  • Oatmeal is a low-calorie food; a third of a cup of oats provides the body with only 102 calories. The percentage of fat it contains is also low, and it is an unsaturated fat that is beneficial to health, which makes it suitable as food in a weight reduction diet. 
  • Oatmeal is one of the most efficient foods in making you feel full after eating it. According to a study conducted on a large number of foods at the Australian University of Sydney, oatmeal was ranked third for the most satiating food, and it came first in the category of breakfast foods. It was noted that foods that contain fiber helped to feel full more than others. 
  • Oats are rich in a type of soluble fiber called beta-glucan, which takes a long time to digest in the stomach, keeping it full for a longer period. These fibers encourage the secretion of intestinal hormones that promote satiety, and also help regulate blood sugar levels. This, oatmeal is useful to help reduce the amount of food eaten during the day, and thus helps to lose weight. 
  • Oatmeal contains a higher percentage of proteins than other grains, and this also contributes to it feeling full for longer periods, and helps to lose weight. 
  • Oatmeal helps relieve constipation, which helps the digestive system to get rid of toxins. correctly, and this helps to lose weight. Oats contain vitamin B, which helps improve energy metabolism in the body .
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