All the reasons to eat oatmeal - and how to do it right - Walla! health

2021-12-05T22:04:21.155Z

The rain that has finally arrived restores to all of us the craving for sweet and comforting carbs. Well, we have a healthy, easy to prepare, warming and delicious solution. Here is the complete guide to making oatmeal >>>

All the reasons to eat oatmeal - and how to do it right

The rain that has finally arrived restores to all of us the craving for sweet and comforting carbs.

Well, we have a healthy, easy to prepare, warming and delicious solution.

Here is the complete guide to making a particularly healthy oatmeal

Gil Avidor-Aloni

06/12/2021

Monday, 06 December 2021, 00:00

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Everything you need to know about dietary fiber (Walla system!)

Winter is finally here, and naturally many people are craving warmer, carbier and sweeter foods.

Oatmeal is a wonderful and nutritious way to meet this winter need, so we have prepared a guide for you to make the perfect porridge.

Why oats?

Oatmeal is a grain with many nutritional benefits that is a source of vitamins, minerals, plant protein and antioxidants.

Also, oats are rich in dietary fiber including beta-glucan - a water-soluble dietary fiber that has been found to be associated with lowering cholesterol levels, reducing the chance of heart disease, promoting satiety, and aiding digestive activity.

Leave you seventy for a long time.

Oatmeal (Photo: ShutterStock)

Which oatmeal to choose?

So after you convinced yourself and ran to the supermarket to buy oatmeal, you may have come across two types: whole / thick oatmeal and instant preparation (instant).

The difference between the two is the level of processing, with the oats being quick to prepare and undergoing another processing step that makes it thinner.

For this reason, it cooks faster.

What do you cook oats with?

In order to cook the porridge we will need to use some liquid, which is already a matter of taste, preferences and nutritional purposes.

The porridge can be cooked in water, milk, or a combination of the two.

If you want to avoid consuming cow's milk for sensitivity or vegan reasons, you can use any vegetable milk, and here too, each one will suit something different: soy milk will give you more protein, almond milk will provide you with lower carbohydrate content, and oat milk will enrich the porridge with more dietary fiber. .

Soy, Almond or Oatmeal: How to Choose a Milk Substitute?

To the full article

How to cook?

The classic form is to cook the porridge on the stove when the recommended ratio is 1: 2, that is - a cup of liquid over half a cup of oatmeal.

However, some of us like the porridge more or less liquid, therefore, the liquids can be added gradually until the preferred texture is obtained.

Bring the liquids together with the oats to a boil until slightly bubbling, and cook over low heat while stirring until the desired texture is obtained.

What are added to porridge?

It's no problem to eat the porridge the way it is, but why us?

Toppings can give us both extra flavor, both nutritional value, and turn the matter from just porridge into a really enjoyable meal.

Here are some winning options:

1. Healthy

fat Fat slows the rate of gastric emptying, so adding healthy fats from the plant will not only enrich our porridge texture but also make it more satisfying.

The addition of natural peanut butter or raw tahini will do the job, and if you prefer your toppings more crunchy - try adding a handful of almonds, nuts or seeds.

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Cut fruit fruits are the favorite addition for many. The fruit can be added cut over the porridge, or alternatively added already at the cooking stage. If oatmeal is your regular breakfast, try to vary it - each fruit has its own nutritional benefits.

If you like to sweeten the porridge, you can use the natural sweetness of the fruit instead of sugar or sweeteners. A wonderful way to do this is to add mashed banana or apple sauce to the porridge without added sugar.

3. Spices

Probably the first spice that comes to mind when it comes to porridge is cinnamon. Indeed, it is a classic addition that gives the porridge depth and sweetness. But it's always fun to get out of the box - try adding turmeric, ginger, nutmeg or cloves to the porridge.

4. Protein

Although oats are rich in plant protein compared to other grains, but if you want to increase your protein intake and / or make the porridge richer and more satisfying, try adding a few tablespoons of yogurt to the hot porridge.

Gil Avidor-Aloni is a food blogger and consultant in changing eating habits, holds a bachelor's degree in psychology from Tel Aviv University and is a HealthCoach certified by the New York Institute for Integrative Nutrition.