My first blog entry I want to dedicate to… oatmeal! It is the best way to start a day – hands down. A big bowl of oatmeal can keep me satisfied for hours and there’s no need to snack before lunch. I know what you think: it’s all very nice but admit it, oatmeal tastes like cardboard. I can assure you that with a little bit of ingenuity, you can create a delicious breakfast that you don’t want to give up!
To be honest, plain oatmeal does taste quite boring. But a great thing about oatmeal is that it works well with almost anything! For example you can add any kind of berry or fruit in it and instantly add flavor and texture. Oatmeal is good for you: to start with, it contains soluble and insoluble fiber that help your stomach work like it should. Adding nutritious value is also very easy, with wheat bran and ground flax seed to name a few.
Ways to make oatmeal taste great:
- Add berries or fruit. Any kind works, my favorites are blueberries, raspberries and banana and it is fun to try new ones. Dried fruit and berries work well too. Adding fruit or berries also increases the amount of fiber and other nutrients while adding just a few calories. The complex sugars in fruit and berries don’t raise the blood sugar fast, which keeps energy levels more even.
- Add jam or fruit preserve. These contain more sugar, but in my opinion, it is better to have the oatmeal with a little sugar than not at all.
- Add berry soup. If homemade, it is easier to control the amount of sugar added in it. My mom made the best soups from frozen strawberries, blueberries or raspberries.
- Add honey, maple syrup or other sweetener. Again, if this is how you like your porridge, have it with sugar rather than skip the whole thing. Oatmeal’s benefits are valid even with some added sugar.
- Add milk, soy milk, rice milk, almond milk or other. My favorite is almond milk: it tastes great with oatmeal and adds nutritional value and just a few calories.
Feel free to mix and match!
To add nutritional value:
- Add ground flax seed. It adds fiber and other nutrients, as well as important omega-3 and omega-6 fatty acids. Flax seed doesn’t alter the flavor and gives the porridge a nice soft texture. Typically I add 1-2 tablespoons of flax seed to a portion of oatmeal.
- Add wheat bran. Wheat bran contains a ton of fiber. The daily recommendation for fiber intake is 28-38 grams in a diet of 2000 Calories. The intake of 35-38 grams can lower the risk of cancer. A word of warning: if large amounts of fiber are consumed, one should remember to drink plenty of water, because too much fiber can create a blockage. Still, on average the Americans consume only 11 grams of fiber each day, so for most people there is no real risk of eating too much fiber (all this I learned at my biology class lately). I use around 1-2 tablespoons per portion.
- Add oat bran. Oat bran contains water soluble fiber, which helps the good bacteria in the intestines thrive and keep you healthy. I like to substitute half of the oat flakes with oat bran when making oatmeal. A porridge made only from oat bran is also very tasty.
To make oatmeal:
Making oatmeal is really easy and fast. If using instant oat flakes, the porridge is ready in 1 minute in the microwave. You can follow the instructions in the package and choose your mode of preparing it, but generally I:
measure oatflakes and water into a bowl and microwave high for 1-3 minutes, depending on the kind of flakes I am using and how big amount is being made. Milk or plant based milk can be used instead of water. Typically, the ratio of oat flakes and liquid is 1:2. You can try which consistency you like the best and increase or decrease the amount of water. If wanted, a dash of salt can be added for flavor.
A small portion for example would consist of 1/2 cup (c. 1 deciliter) of flakes and 1 cup (c. 2 deciliters) of water. If using oat bran or ground flax seed, add them before putting into the microwave, oat bran might also need more cooking time. Wheat bran can be added to a ready porridge.Oatmeal boils over easily, so keep an eye on a big portion.
Nutritional details, 50 grams or c. 1.7 ounces oat flakes:
186 Calories, 6.9 grams protein, 3.5 grams fat, 34 grams carbohydrates, 4.7 grams fiber, 0.7 grams sugar. Contains also minerals, such as iron.
Source: USDA National Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/
Source: USDA National Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/
