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Recipe for a healthy breakfast

Recipe for a healthy breakfast

Daily consumption of oats lowers cholesterol, regulates digestive processes and provides us with significant amounts of fiber. We can enjoy the benefits of oatmeal with many different recipes, it is a grain rich in protein, unsaturated fats and vitamin B. It is the cereal with the highest concentration of vitamins and minerals.

Its beneficial properties for the skin are widely known, as are its qualities to regulate intestinal transit.

It is a food that has been consumed for more than 4,000 years and, in ancient times, it was considered a food for the lower classes. However, today this perception has changed due to its properties, so adding oatmeal to any meal is one of the best habits to stay healthy.

Ways to consume oats

There are many ways that oatmeal can be included in your diet. However, it is consumed mainly in two ways: in flakes and in bran. The main difference between the two is in the process to which the grain is subjected to obtain the two variants.

Hulled oats are whole grain, freshly cut and without the shell. So that the oats are present in the form of flakes, the shelled grain is dried and cut into smaller pieces to finally slice it into flakes. In the second case, in the bran, the hulled oats are directly ground without removing anything from the grain.

As a result, oat bran is primarily made up of the outer layers of the grain, making it more protein and lower in carbohydrates than rolled oats. There is a tendency to preferably consume oat bran, since it has more nutrients (especially fiber). But there is no proof that this variety is significantly better for your health.

Regardless of which is chosen, consuming oatmeal every day helps lower blood cholesterol, regulates digestion and is an abundant source of fiber.

The properties of oats

Oatmeal contains abundant protein, as well as carbohydrates, healthy fats (unsaturated fats and linoleic acid), vitamins, minerals, and trace elements. These properties make this grain provide energy, avoiding the feeling of fatigue that is produced by the drop in glucose.

This cereal is an excellent source of the B complex vitamins, vitamin A, vitamin E and vitamin D. In addition, it contains minerals such as calcium, which prevents osteoporosis. It is rich in iron, which is why it helps in the transport of oxygen to the tissues of the body. Along with this, it provides zinc, which has a fundamental role in the performance of insulin.

Another of the properties of oats is that it has up to 25% protein, surpassing any cereal, no other has such a concentrated amount. For example, it has a protein concentration as high as meat, milk and eggs. Thus, our body uses its proteins to form our muscles. They are also necessary to maintain muscle mass.

A very complete cereal

Oat flakes have six of the eight essential amino acids: isoleucine, leucine, lysine, methionine, and phenylalanine. These help eliminate bad cholesterol (LDL) and stimulate the liver to produce more lecithin that helps to purge heavy compounds from the body.

This makes this cereal the most complete there is. By comparison: wheat contains only one essential amino acid, and barley and rye have none.

On the other hand, the beta-glucans present in this food are components that absorb cholesterol and bile acids from the intestine. This prevents harmful compounds from entering the body and helps to eliminate them naturally.

Other properties of oats

Oatmeal has beneficial properties for the skin. It can be found in different creams, ointments and soaps to exfoliate and hydrate it. In addition, the baths of this cereal are used to combat different diseases, infections and irritations in the skin thanks to its emollient properties. It can also be an effective home remedy for herpes and chicken pox.

Finally, this grain has a large amount of fiber, especially oat bran, which helps a good intestinal transit and reduces cholesterol. Due to this, it not only becomes an effective remedy against constipation, but also reduces bile acids, decreasing its toxic capacity.

Recipe for breakfast

To prepare a delicious and different oatmeal dish to start the day you need:

  • 1/2 cup oatmeal
  • 6 almonds
  • 2 walnuts
  • Honey
  • 1 teaspoon raisins
  • Cinnamon, cardamom, ginger powder (optional, but highly recommended)

How to prepare it ...

  • The oatmeal is soaked overnight. Then, the water is removed and put in a pot with half a cup of water.
  • Cook and add the cinnamon, cardamom and a pinch of powdered ginger.
  • When it begins to thicken, add a little more water to prevent the oats from sticking.
  • It is sweetened with honey to taste, it is served and the raisins and the chopped almonds and walnuts are added.
  • You can add cocoa powder, dehydrated or fresh blueberries, pieces of banana, fruit jam, and so on.

Video: EASY MEAL PREP WITH ME! Beginners Guide To Meal Prep (October 2020).