Avena sativa is a naked oat in China, and it is a food with low sugar, high nutrition and high energy. Its own nutritional ingredients are not only high in content, but also excellent in quality, and it is one of the favorite foods of modern people. Oats ranked fifth among the top ten healthy foods selected by Time magazine. Oats are made into grains by fine processing, which is more convenient to eat and tastes better, and has become a popular healthy food. Oats also have many functions, which can effectively reduce the cholesterol in the human body. Regular consumption has a certain preventive effect on cardiovascular and cerebrovascular diseases in middle-aged and elderly people. Regular consumption of oats also has a very good hypoglycemic and slimming effect on diabetic patients; Oatmeal porridge has the function of relaxing bowels, improving blood circulation and relieving the pressure brought by life and work; It contains minerals such as calcium, phosphorus, iron and zinc, and has the functions of preventing osteoporosis, promoting wound healing and preventing anemia. It is a good calcium supplement. Oats are rich in linoleic acid, which has an auxiliary effect on fatty liver, diabetes, edema and constipation.
So how to cook oats to be delicious and slim? Now I'd like to recommend 7 oatmeal diet meals to you.
Tools/raw materials
Recipe 1, oatmeal and black sesame porridge
Ingredients: rice, oats, black sesame. Seasoning: sugar.
Practice: Boil oats in water for later use, then cook rice and black sesame seeds into porridge, add oats before cooking, cook for another 5 minutes, add appropriate amount of sugar and stir well, then serve.
Expert comment: Among all kinds of cereals, oats have the highest calcium content, which is 7.5 times that of polished rice, followed by barley. On the content of vitamins, protein and dietary fiber, it is far superior to rice flour. Although the calcium absorption rate in oats is not as good as that in milk, it is good for preventing calcium deficiency.
Recipe 2, Corn Oatmeal
Ingredients: corn flour150g, oat kernel100g.
Method: Wash oat kernels to remove impurities, put them in a pot, add water and cook until cooked. Slowly pour the thin corn paste mixed with cold water into the cooked oat kernel pot, stir it constantly with a spoon, boil it, cook it with low fire, and then take it out.
Features: Rice porridge is thick and fragrant.
Efficacy: Oat contains protein 14g, fat 7g, carbohydrate 68g, vitamin E 2.3mg (finished oat), and more vitamin B6, calcium, phosphorus and iron. Corn contains more vitamin B 1 and vitamin B6. This kind of porridge has a good effect on women's breast enhancement and weight loss, so eat more.
Recipe three, oatmeal milk pudding
Ingredients: 60 grams of oatmeal, 500 grams of fresh milk, 4 whole eggs, fine sugar 100 grams, and appropriate amount of raisins.
Production: first take half of the fresh milk and boil it, then pour it into oats and mix well for later use. Then, when the remaining half of the fresh milk is heated to 40℃, add the whole egg and fine sugar, stir evenly in the same direction with an egg beater, then sieve twice, and then add the soaked oatmeal and stir evenly. Then pour the pudding liquid into the cup, cover it with a layer of plastic wrap, and steam it in the rice cooker for 12 minutes. Take it out of the rice cooker and add raisins.
Recipe three, oatmeal milk pudding
Ingredients: 60 grams of oatmeal, 500 grams of fresh milk, 4 whole eggs, fine sugar 100 grams, and appropriate amount of raisins.
Production: first take half of the fresh milk and boil it, then pour it into oats and mix well for later use. Then, when the remaining half of the fresh milk is heated to 40℃, add the whole egg and fine sugar, stir evenly in the same direction with an egg beater, then sieve twice, and then add the soaked oatmeal and stir evenly. Then pour the pudding liquid into the cup, cover it with a layer of plastic wrap, and steam it in the rice cooker for 12 minutes. Take it out of the rice cooker and add raisins.
Recipe 5, oatmeal and black rice paste
Ingredients: black rice 100g oat 50g glutinous rice 50g clear water 2l honey 1 spoon.
Practice: 1. Wash the black rice and soak for 48 hours.
2. Oats and glutinous rice should be washed separately and soaked for one day;
3. Add enough water to the soaked black rice, oats and glutinous rice, and put them into a food processor for crushing;
4. Finally, the broken black rice, oats and glutinous rice are cooked together into soft glutinous porridge.
5, the temperature of porridge drops to about 80 degrees, just add honey.
Recipe 6, strawberry milk oatmeal
Ingredients: whole milk 100cc, 2 tablespoons of instant oatmeal, strawberry jam 1 teaspoon.
Practice: Pour the milk into a small pot, then add oatmeal and strawberry jam, stir well, heat it with low fire, don't boil it until the milk doesn't freeze, let it cool from the fire, and after the oatmeal is completely softened, you can eat it.
Reminder: strawberry jam is added to increase the aroma and sweetness, and fresh fruit can also be used instead, but the fruit should be put in after the oatmeal is cold, so as not to destroy vitamin C.
Recipe 7, Oat and Jujube Porridge
Ingredients: oatmeal100g, jujube15g.
Method: Wash the jujube, remove the core and boil it with water. When the dates are rotten, sprinkle with oatmeal and cook for 5 minutes. Medicinal: Take it every morning and evening.
Description: invigorating spleen and nourishing blood, benefiting qi and promoting fluid production; Can be used for treating chronic tracheitis, thrombocytopenia, leukopenia, insomnia, fatigue syndrome and anemia.
Matters needing attention
You joined the weight loss revolution. Have you ever tasted oatmeal? If you just cook oats and eat them directly, you will definitely find it difficult to lose weight. In fact, oats can also make delicious food. Now let's uncover the mystery of oats!