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Oatmeal

The oatmeal is an increasingly popular ingredient in many Spanish homes. Although it is true that until not too long ago it was considered almost exclusive to sports people, it is currently a very important part of the diet of a large number of people. Oatmeal is a very complete cereal that allows you to create a large selection of recipes , such as muffins or cakes, among many others.

It is worth noting that oatmeal is very rich in fiber , thus helping to regulate blood cholesterol levels, while significantly improving digestion and boosting metabolism .

What is oatmeal?

Oatmeal is a type of flour that provides exactly the same benefits as rolled oats or whole oats. It is the healthiest type of flour that exists, much more than wheat, since it is very low in calories and has a high fiber content.

This is the composition of oatmeal.

  • Its caloric intake is very low , only 68 calories per 100 grams of product.
  • For every 100 grams, oatmeal contains 14 grams of pure protein.
  • In relation to carbohydrates , it contains 66 per 100 grams.
  • Its fiber content is 10 grams, thus promoting weight loss and avoiding certain conditions such as constipation .

How do you get oatmeal?

Oats are a type of cereal whose grains are characterized by having a very strong and fibrous shell , which is not edible. Therefore, the first step in the production of this type of flour is to remove the shell and, later, the grains are cleaned and classified. These are then subjected to steam to inactivate certain enzymes such as lipases .

The next phase is roasting , which reduces humidity and allows the oat grains to be stored for a long period of time. Large flakes are then formed that can be used in breads or cereals. Finally, said flakes are ground to obtain oatmeal.

Properties of oatmeal

The flour preserves intact all the nutritional properties of oats, which are many.

  • Vitamins : oats are one of the cereals with the highest vitamin content, among which vitamin E and various vitamins of group B (B1, B2, B5 and B6) stand out.
  • Minerals : oatmeal is very rich in minerals such as calcium, magnesium, potassium, and zinc.
  • Proteins : oats have nothing more and nothing less than 12% protein in its composition.
  • Carbohydrates : one of the main properties of this flour is that it has a high content of slowly absorbed hydrates, which provide a great feeling of satiety.
  • Healthy fats : this flour contains 7 grams of fat for every 100 grams of oats; 80% of it is unsaturated.
  • Fiber : Oatmeal contains around 6% fiber, both soluble and insoluble.

Benefits of oatmeal

We are going to know what are the main benefits of oatmeal for health, both physical and mental.

  • Cardiovascular system : thanks to the combination of soluble and insoluble fiber, oats contribute to the reduction of LDL cholesterol. Therefore, with the daily consumption of this ingredient, the chances of suffering certain cardiovascular diseases such as myocardial infarction are drastically reduced .
  • Blood sugar : one of the great benefits of oatmeal is that it contains a very low glycemic level and that it is assimilated slowly, thus keeping sugar levels at bay. Therefore, the chances of developing diseases such as diabetes decrease .
  • Digestive system : this type of flour is very rich in fiber, so that it helps prolong the feeling of satiety and, in addition, regulates intestinal transit.
  • Immune system : oatmeal significantly strengthens the immune system. Thus, the body is better prepared to deal with illnesses such as the flu or the cold.
  • Nervous system : the alkaloid present in this type of flour helps to balance the nervous system. An excellent ingredient for treating certain conditions such as depression, insomnia or stress .
  • Skin : oatmeal also provides very important benefits to the skin. It is a very effective home remedy when it comes to treating dry and sensitive skin as it provides softness. A very good option is to add rolled oats to the bath water; In this way, you get a skin with a velvety texture and much more hydrated.
  • Cancer : some studies indicate that the consumption of fiber in high amounts on a regular basis greatly prevents the development of certain tumors, such as colon or rectum.

Is oatmeal useful for weight loss?

One of the best known benefits of this type of flour has to do with weight reduction . Keep in mind that it contains a high amount of both soluble and insoluble fiber ; This makes the food consumed digest much slower and, therefore, burn a greater amount of fat.

In addition, oatmeal has a great satiating effect . Therefore, it is an extraordinary option to avoid anxiety about eating every so often. To this we must add that oatmeal is a type of cereal that is very low in calories and is one of the lowest carbohydrates.

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Another of the properties of oats is that it is diuretic due to its high content of vitamin B and potassium . A very healthy food that favors the elimination of accumulated fluids in the body.

Therefore, oatmeal is a very good option to lose weight in a healthy way . It is a food that can be consumed daily in many different ways and that, in addition, is delicious.

Of course, if what you really want is to lose weight, in addition to including oatmeal in your diet, you must lead a healthy lifestyle; a healthy and balanced diet and, in addition, physical exercise three or four times a week.

The best recipes with oatmeal

We are going to see some delicious recipes with oatmeal as the main ingredient.

Oat bread

Ingredients

  • 300 grams of oatmeal
  • 200 grams of bread flour
  • 1/2 tablespoon yeast
  • 1 teaspoon salt
  • 300 ml of water
  • 2 tablespoons oat flakes

Elaboration

  1. The first thing you should do is sift the flour with a strainer; this way you will get a much fluffier bread. In the same container in which you have sifted the flour, add the rest of the ingredients, except for the salt and a tablespoon of rolled oats.
  2. Let it rest for an hour in a place where it won’t get air; inside the microwave is a very good option.
  3. After the time has elapsed, add a little flour on the counter and then place the dough on it. Create the shape with the help of a wooden rolling pin.
  4. Cover with a cloth and let it sit for about three hours. It is convenient that during that time you go back to kneading a couple of times. Then let it sit for another two hours.
  5. Preheat the oven to 210 degrees and bake for 20 minutes. It is convenient that the mold is covered with aluminum foil. When the 20 minutes are up, remove the aluminum foil, add the remaining tablespoon of rolled oats and bake another 30 minutes.

Banana oatmeal muffins

Ingredients

  • 200 grams of oatmeal
  • 2 tablespoons baking powder
  • 1/2 teaspoon salt
  • 100 grams of sugar
  • 2 eggs
  • 3 ripe bananas
  • 60 grams of butter
  • 4 tablespoons of yogurt

Elaboration

  1. To start with the preparation of the recipe, mix the dry ingredients in a bowl and mix them very well with the help of a wooden spoon.
  2. Next, you peel and chop the bananas and mix them in another bowl with the wet ingredients (eggs, butter and yogurt).
  3. Mix the dry ingredients with the wet ingredients in a large bowl and integrate them well with each other.
  4. Add the dough that you have obtained in some muffin molds and bake for 15 minutes.
  5. Take out of the oven and let them cool for about an hour.

Oatmeal pear cake

Ingredients

  • 4 eggs
  • 1 plain unsweetened yogurt
  • 1 tablespoon of olive oil
  • 3 tablespoons oatmeal
  • 1 pear
  • 1 lemon
  • 1 spoon of sugar
  • 1 tablespoon yeast
  • Margarine

Elaboration

  1. The first thing you have to do is mix all the dry ingredients in a large glass bowl, the yeast and the oatmeal. Mix them well with a wooden spoon.
  2. In another glass bowl put the four eggs and beat them well. Then add the yogurt and tablespoons of olive oil, in that order.
  3. Beat all the wet and dry ingredients well. Next, in that bowl add the grated pear ; You can also include the fruit in small pieces, although grated makes the cake much finer.
  4. Prepare the pan with aluminum foil and baking margarine. Pour all the contents into it while you preheat the oven to 180 degrees .
  5. Bake the cake for 30 minutes at 180 degrees. Take out, let it cool and when it is cold, unmold.
  6. To enjoy!

Pizza with oatmeal and vegetables

Ingredients

  • 3 cups of oatmeal
  • 1 tablespoon of homemade yeast
  • 1 pinch of salt
  • 1 cup of water
  • Tomato
  • Onion
  • Mushrooms
  • Peppers
  • Spinach

Elaboration

  1. In a medium-sized glass bowl, mix the oatmeal with the yeast and salt . All the ingredients must be well integrated with each other; take a few minutes to mix them.
  2. Next, add the cup of water to form a fluffy dough . Let it sit for an hour in that same glass bowl.
  3. After the time has elapsed, add a little flour to the counter and place the dough on it. Spread it with the help of a wooden rolling pin until it forms a circle; the thickness of the base will basically depend on your tastes.
  4. On the base add the tomato and the rest of the ingredients to taste : onion, mushrooms, peppers and spinach.
  5. Bake the pizza at 200 degrees for about 15 minutes.
  6. Take out of the oven and serve.

Oatmeal cookies with pistachios

Ingredients

  • 100 grams of butter
  • 1 spoon of sugar
  • 1 egg
  • 3/4 of cup of oatmeal
  • 1 teaspoon cinnamon
  • 1/4 teaspoon of salt
  • 3/4 of cup of ground pistachios

Elaboration

  1. In a large bowl you should add the butter and sugar . Then add the egg and mix all the ingredients well until they are incorporated into each other.
  2. In another glass bowl mix the oatmeal with the cinnamon and salt. Then, mix the ingredients of both bowls. Add the ground pistachios.
  3. Place parchment paper on the baking tray and form the cookies; the measure per cookie is a teaspoon of the dough for each of them. It is important that you leave about 2 or 3 centimeters around each cookie.
  4. Bake for 10 minutes at 200 degrees, until the cookies are golden brown.
  5. Take out and let cool for a few minutes.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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