Oatmeal is healthy and delicious because it is rich in fiber and essential nutrients, making it an excellent choice for people on a diet. It is low in calories and packed with nutrients that support your overall health, such as B vitamins that boost energy and antioxidants that protect your cells from damage. It also helps you feel fuller for longer due to its high fiber content, and it helps lower harmful cholesterol levels in the blood, improving heart and vascular health. Here are simple steps to prepare it.
Ingredients:
- 1/2 cup skim milk
- 1/2 cup water
- 1 cup oats
- 1 tablespoon baking powder
- Oil
Preparation:
- In a blender, add the water, oats, milk, and baking powder, and blend well.
- Let the mixture sit in a bowl for 15 minutes to rest.
- In a hot pan greased with oil, pour in the mixture.
- Cook on both sides until well done.
Note: Make sure not to overconsume oat bread if you have oat allergies or health conditions that require a reduction in fiber intake.
Nutritional Values and Caloric Breakdown:
1/2 cup Skim Milk:
- Calories: Around 40-50 kcal
- Carbohydrates: 6-7 grams
- Protein: 4-5 grams
- Fat: 0.2-0.5 grams
- Fiber: 0 grams
1/2 cup Water:
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
1 cup Oats:
- Calories: Around 150-160 kcal
- Carbohydrates: 27-30 grams
- Protein: 5-6 grams
- Fat: 2.5-3 grams
- Fiber: 4-5 grams
1 teaspoon Baking Powder:
- Calories: Around 5 kcal
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Fiber: 0 grams
Total Nutritional Values for the Mixture:
- Calories: Around 195-220 kcal
- Carbohydrates: 34-38 grams
- Protein: 9-11 grams
- Fat: 2.5-3 grams
- Fiber: 4-5 grams
Benefits of Oats:
General Health:
- Digestive Health: The fiber in oats acts as a "broom" that cleans the intestines, improving digestion and reducing constipation and bloating.
- Heart Protection: Oats help lower harmful cholesterol levels in the blood, thereby reducing the risk of heart disease and artery problems.
- Blood Sugar Regulation: Due to its fiber and complex carbohydrates, oats are absorbed slowly, helping regulate blood sugar levels, making them an excellent choice for people with diabetes.
- Immune Support: Oats contain antioxidants that help strengthen the immune system and protect the body from illnesses.
Weight Loss:
- Feeling Full: The fiber in oats takes up a large space in the stomach, giving you a feeling of fullness for longer periods and reducing cravings for more food.
- Sustained Energy: Oats provide sustained energy throughout the day, preventing fatigue and exhaustion, thus increasing physical activity.
- Bone Health: Oats are rich in minerals like manganese and copper, which are essential for bone health and preventing osteoporosis.
- Brain Health: Oats contain B vitamins that play a vital role in brain functions, enhancing memory and concentration.
- Respiratory Health: Oats help reduce inflammation in the respiratory system, making them beneficial for people with allergies and asthma.
- Urinary Health: The fiber in oats helps regulate bowel movements, contributing to urinary system health and reducing the risk of urinary tract infections.
These values are approximate estimates and may vary depending on the brand and specific ingredients used.
