Oatmeal is one of the most used cereals when you want to make healthy breakfasts and it is not by chance. This cereal stands out for its high nutrient content, a smooth and delicious flavor and, furthermore, it is very versatile in the kitchen, both in sweet and savory dishes. As if that were not enough, it is now very easy to find quality oat flakes For breakfasts, they are economically priced and are stored in the pantry for months.
Oatmeal for breakfast: there are no shortage of reasons
- Vitality for everything of the day: If we include oats at breakfast, we ensure a good vitamin intake, especially B vitaminswhich are important for the proper functioning of the brain, maintaining good energy levels and taking care of eyesight, the nervous system and the ability to concentrate.
- weight control: With a good oatmeal breakfast we will improve our intestinal transit thanks to its fiber. This cereal contains a fiber called betaglucan, which, unlike other cereals, is soluble. This fiber is what has earned it recognition as a functional food that helps regulate weight. The beta-glucans in oats regulate the level of satiety by affecting the levels of leptin, GLP-1 and PYY (the appetite hormones). Traditional oatmeal, compared to ready-to-eat breakfast cereals, has been shown to increase appetite control for 4 hours. Apparently, the viscosity of oats generates a long-lasting feeling of satiety.
- Stable power: Its slow absorption carbohydrates will ensure a stable energy supply for the whole morningsatisfying us and preventing us from needing to snack so much between meals. We will also get a good portion of protein.
Furthermore, when it comes to cooking, oats are a very versatile cereal and the possibilities of using oats for breakfast are many.
How to eat oats for breakfast
We can prepare the typical oat porridgesimply cooking oat flakes with milk or vegetable drink, water or a mixture until it is creamy and then decorating to our liking with cocoa, fruit, nuts and, if desired, a natural sweetener.
Now, if we opt for porridge, to ensure that our oatmeal breakfast is balanced It is advisable to add some component rich in protein such as peanut butter or other seed or nut butter, or the nuts and seeds themselves.
If we need even more protein, we can cook the oat flakes and, once cooked, add a beaten egg and give it a couple of turns in the pot until it sets.
But although porridge is, without a doubt, the most popular oatmeal breakfast, we can make many other oatmeal breakfasts that will give us a lot of variety in the mornings. We can prepare at home, for example, all kinds of muffins, biscuits, pancakes, energy bars or cookies with oat flakes or oat flour. You can make many oatmeal masses with which to solve breakfast.
If we like salty breakfastswe can try to take the oatmeal porridge in its salty versionwith egg, as we said before, or even with sautéed vegetables, avocado, tahini or sauerkraut.
We can also try to do breads with oats or experiment with oatmeal pancakes in a savory version.
4 easy or healthy oatmeal breakfasts
Here are four oatmeal recipes for breakfast that everyone will surely like:
These granola and yogurt tartlets with fruit are a delicious and very complete oatmeal breakfast.
iStock
Oatmeal and Yogurt Granola Tarts
These tartlets look like a dessert, but it is a breakfast presented in a different way. They have a base made with a granola and are filled with yogurt and fruit, which makes them a very complete breakfast. Plus it’s a recipe fun and easy to do.
If you want to prepare the tartlets without oil, You can replace the oil with half a mashed banana.
INGREDIENTS FOR 6 TARTLETS
- 1 cup oat flakes
- 4 tablespoons almond flour
- 1 teaspoon cinnamon
- 4 tablespoons butter or coconut oil
- 5 tablespoons maple syrup, rice or honey (1 of them optional, for the filling)
- 200g coconut yogurt or Greek yogurt for the filling
- fruit for the filling
- a couple of drops of vanilla extract
- a pinch of salt
PREPARATION (10′ + 10′ cooking):
- Preheat the oven to 180 degrees.
- In a bowl, mix the oat flakes with the almond flour, cinnamon and salt. Add the oil and syrup and mix well. You should obtain a moldable dough that does not break in your hands. If it is too dry, add a teaspoon of oil or syrup.
- Fill the base and edges of the muffin molds with the dough, 0.5 cm thick and forming a small bowl. Place in the oven and bake for about 10 minutes until they begin to brown. Booking.
- In the morning, fill the base of the tartlets with natural yogurt (you can mix the yogurt with a little honey or maple syrup), or you can add a little almond butter. Decorate with fruit.
These oatmeal cookies condense the essence of muesli and are delicious!
iStock
Oatmeal breakfast cookies «muesli» style
Cookies would not generally fall into the category of healthy breakfasts, because they tend to contain too much sugar and unhealthy fats. In their classic version they neither provide many nutrients nor satisfy us for long.
But these oatmeal breakfast cookies are something else: in addition to the oat flakes, they contain nuts, seeds and peanut butter, a perfect combination of complex carbohydrates, protein and fiber naturally sweetened with banana. Is like having a bowl of muesli but in cookie form.
INGREDIENTS FOR 16 SMALL COOKIES
- 200 g fine rolled oats (2.5 cups)
- 4 large tablespoons of peanut butter (or other nuts)
- 50 g of dried fruits such as almonds, walnuts, chopped hazelnuts or sunflower seeds or pumpkin seeds
- 2 large ripe bananas
- 2 tablespoons of unrefined sugar, maple syrup or honey (optional, for those with a sweet tooth)
- half a teaspoon of cinnamon
- a pinch of salt
- raisins, chopped apricot kernels, dried or fresh cranberries, or chocolate chips (optional)
PREPARATION (15′ + 15′ cooking):
- Preheat the oven to 180 degrees and line a baking tray with parchment paper or grease it with a little oil.
- Peel the bananas, put them in a bowl and mash with a fork until you get a puree. Add the peanut butter and mix well until you obtain a homogeneous mixture. Add the rolled oats, cinnamon, nuts and optional ingredients to the mixture.
- With wet hands, form cookies and place on a baking sheet. Bake for 15 minutes until they start to brown. Let cool.
A savory oatmeal breakfast in the form of an omelet with vegetables.
iStock
Oatmeal and vegetable omelet
For lovers of salty breakfasts, there are many alternatives to the classic toasts with oil and tomato. For example, this oatmeal omelet with vegetables, a complete breakfast with a good proportion of proteins, slowly absorbed carbohydrates and vegetableswhich ensures us the necessary energy for the entire morning.
It is a very versatile recipe: we can use whatever vegetables we have on hand.
INGREDIENTS FOR 2 PEOPLE
- 4 tablespoons rolled oats
- 3 eggs (or 12 tablespoons of chickpea flour mixed with 12 tablespoons of vegetable drink, for a vegan version)
- 4 tablespoons of vegetable milk
- 4 mushrooms
- half red pepper
- 1 handful of spinach
- 2 tablespoons olive oil
- salt
PREPARATION (10′ + 10′ cooking):
- In a bowl, mix the oat flakes with the vegetable drink and let it rest while you prepare the other ingredients. If you have time or have slower digestion, you can soak the oats overnight.
- Prepare the omelet. Crack the eggs into a bowl, beat and season with salt and pepper. If you are going to use chickpea flour, mix the flour in a bowl with the water and season well.
- Prepare the vegetables. Cut the mushrooms into slices and the pepper into small pieces. In a frying pan, heat a tablespoon of oil and sauté the mushrooms and pepper with a little salt, about 5-7 minutes. Add the spinach and sauté a couple of turns in the pan.
- Add the vegetables to the egg mixture. Add the soaked oat flakes and mix well.
- In the same pan in which you prepared the vegetables, heat the other tablespoon of olive oil, pour the mixture and cook for about 2 minutes. Flip the tortilla, cook the other side and serve.
A quick and easy homemade oatmeal bread to make healthy oatmeal toast for breakfast.
iStock
Easy oat bread for breakfast oatmeal toast
A good avocado toast or toast with olive oil and tomato are two classic healthy breakfasts of Mediterranean cuisine. The key to making it a truly healthy breakfast is bread, and the ideal is to choose a good 100% whole wheat bread. But what if we try this gluten-free bread recipe?
We can find many gluten-free breads on the market, but this homemade oat bread is 100% whole grain and easy to make, since it is prepared with only a couple of pantry ingredients. Toasted is delicious.
INGREDIENTS FOR 1 BREAD
- 275 g oat flour (certified gluten-free if necessary)
- 350 ml of natural yogurt (can be vegetable)
- 1 tablespoon baking powder
- 1 tablespoon psyllium
- 1 tablespoon chia seeds
- 1 teaspoon salt
PREPARATION (10′ + 45′ cooking + 10′ rest):
- Preheat the oven to 180 degrees and grease a loaf pan with a little oil or line it with parchment paper.
- If you don’t have oat flour, grind the flakes until you have it.
- In a bowl mix all the dry ingredients. Add the yogurt until it forms a dough. Let it rest for about 10 minutes.
- Pour the dough into the mold, smooth it, sprinkle with oat flakes or seeds, put it in the oven and bake for about 40-45 minutes or until the toothpick inserted inside comes out dry. Let cool