1. Steel-cut oats are used here. Wash the oats and put them in a casserole. Don't put too much water, just put twice as much oats.

2. Heat the casserole on the stove. After boiling, simmer for about 30 minutes.

3. Time is up, the oats are ripe, and the oats are cooked into thick porridge.

4. Pour in milk.

5, you can add some rock sugar appropriately, and don't like to skip the sweetness.

7. Heat and boil while stirring, and turn off the fire.

8. Slice mango and cut into small grains.

9, porridge bowl, slightly cool, add mango and stir to eat.

Extended data

1. Oats are not easy to peel, so they are called skin oats, which are a low-sugar, high-nutrition and high-energy food. Oats are sweet and rich in dietary fiber, which can promote gastrointestinal peristalsis, facilitate defecation, have low calorie, low glycemic index, and reduce blood fat and blood sugar. There is a saying that the thicker oats are cooked, the better the health care effect will be.

2. Oats have the characteristics of high protein and low carbohydrate, which can reduce the increase of fat and calories in the process of supplementing nutrition. At the same time, oat soluble fiber with high viscosity can effectively control appetite, increase people's satiety, reduce food intake and reduce appetite.

Generally, oats can be cooked in porridge, but don't cook for too long, so as not to cause the loss of nutrients. If you want to supplement protein and other nutrients, you can also use milk and oats, and oats can also be made into bread.

reference data

CCTV Food Network-Eat oats like this for breakfast to control weight and lose weight.