Oatmeal: benefits and recipes

The content of the article

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• Oatmeal composition
• Calorie content
• Species
• What is the difference between oatmeal and oatmeal
• What are useful
• For weight loss
• Harm
• How to cook
• Recipes
• Porridge
• Cookie recipe
• Dessert

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Oats are a unique cereal crop. Products from it not only satisfy hunger, but also strengthen health. Oatmeal, jelly, soups are prescribed for various diseases of the gastrointestinal tract. Oatmeal saturates with minerals, improves mood. For many, she is simply a favorite treat that gives vigor for the whole day..

Oatmeal composition

The most famous and most used oat product is cereal. Hercules groats, familiar from childhood, are now quite popular and popular. The chemical composition of oatmeal brings considerable benefits: gives health, beauty, longevity. Judge for yourself:

• The high fiber content helps keep the digestive system in good shape, cleanses the intestines, and contributes to the soft and easy removal of excess.
• Vitamins of group B, located in oat grains, are responsible for the condition of the skin, nails, hair, add elasticity, strength, beauty.
• Iodine, which is part of the culture, protects your thyroid gland, strengthens the nervous system, improves brain function, adding ingenuity, reaction, endurance.
• Vitamins A and E allow you to maintain beauty and youth, support women’s health.
• Phosphorus, calcium and magnesium, which are abundant in Hercules, monitor the strength and performance of the musculoskeletal system.
• Gluten-free oats are simply indispensable for people suffering from celiac disease (intolerance to this component of wheat flour).

Calorie content

Traditionally, the nutritional value of a product is determined by the number of calories in it, as well as the percentage of proteins, fats and carbohydrates (BJU). Oats, like all cereals, a product with a high content of complex carbohydrates, the calorie content of hercules (its energy value) is 325 kcal. in 100 g of product. The ratio of proteins, fats and carbohydrates in cereals is 12.3: 6.2: 61.8 percent.

Species

To make cooking oatmeal less time, the oats are turned into flakes of Hercules or Extra. This is done as follows: in the conditions of production: the cereals are washed, dried, cleaned of chaff, polished, passed through a special apparatus. In it, the grains are flattened into smooth or corrugated petals of a given thickness. If the petal is thicker – porridge requires cooking, thin petals just need to be brewed, that is, pour boiling water and let it brew.

The thinnest flakes made by the type of chips are sometimes called soluble. They are digested faster, absorbed by the body, that is, they have a higher glycemic index. It is convenient, but not too good for health. Such flakes saturate quickly, but the feeling of hunger after them comes in an hour. Therefore, dieticians recommend Hercules.

What is the difference between oatmeal and oatmeal

How not to get confused in the names, to distinguish oatmeal from oatmeal or cereal Extra? What is the difference between oatmeal and hercules – the question is not correct. Oatmeal is the name of all products made from oats: flattened cereals, flakes of any kind, butter of any grinding. The name “Hercules” originates in the USSR. So called the popular oat flakes produced by the Soviet food industry. In addition to them, it was possible to find Petals and Extra oatmeal on sale. They differed in cooking time and average thickness of the petal.

	Hercules	Petal	Extra No. 1, No. 2, No. 3
Production material	Groats of the highest grade	Groats of the highest grade	Oats, whole grains	Cut grain	Oats, Fine Grain
Petal thickness	0.7 mm	0.5 mm	Less than 0.5 mm
Porridge cooking time	20 minutes	10 minutes	1 to 5 minutes

What are useful

So, oatmeal in the diet – what is it? A tribute to fashion or a miraculous product on guard of your health? The proven benefits of the product are listed below. The list is impressive:

• oats – a generous source of polysaccharides needed by the body to build new cells;
• regular consumption reduces cholesterol, prevents blood clots;
• improves blood composition, increases its coagulability;
• liquid oatmeal, jelly, broth normalize the work of the kidneys;
• strengthens your nails and hair, and makes your skin healthier and more elastic;
• oatmeal without additives cleanses the intestines, normalizes the pH of gastric juice, removes toxins and toxins from the body;
• oat dishes strengthen memory, increase the speed of thinking, relieve stress;
• immunity from oatmeal strengthens, the general tone of the body rises;
• oat products normalize blood pressure, help fight hypertension;
• oats – food that helps regulate metabolism, which is very important for those who monitor weight.

In addition to preparing delicious cereals on the water or dairy, baking, desserts, the product is used in cosmetology as an external remedy (preparing face masks, mixtures that strengthen hair). Germinated grains are added to salads, smoothies for quick recovery of the body after an illness, injury or spring vitamin deficiency. Oat bran is added to bread, which will bring many times more benefits than regular baking. Truly oats are a delicious doctor who also helps to lose weight..

For weight loss

Did you know that elevated blood glucose activates an appetite that is difficult to control. Despite the fact that oats are not the lowest-calorie cereals, oatmeal is actively used for weight loss. Their long processing period in the body sparingly affects the pancreas. Oatmeal is broken down slowly, its components are absorbed, without causing an increase in blood sugar. This is important not only for people with diabetes, but also for those who want to lose weight. However, to control weight, eat oatmeal correctly.

Harm

Despite the proven benefits of oatmeal, it is believed that some types of cereal are harmful. In fact, the harm of instant oat flakes is greatly exaggerated. The truth is known to everyone: whole-grain cereal is healthier than cereal. However, whole grain oatmeal can be cooked for an hour, and still it will remain harsh. Flakes make porridge tender, but the principle remains the same: the longer you need to process the cereal thermally, the more useful it is. Therefore flakes of Hercules are preferable to Extra.

If you are used to eating oatmeal in the morning, do not forget that for breakfast this is a low-calorie dish. After satisfying the hunger for a short time, the flakes will cause severe hunger in an hour. In order not to feel discomfort, eat protein food for breakfast with oatmeal: cottage cheese, egg, a piece of fish. With all the unique properties of oats, sometimes recommended oat mono-diet will not benefit the figure, it will not help to look better. Oatmeal is good in a balanced diet, the only way it will bring maximum benefits.

How to cook

The first thing that comes to mind when you see a box of cereal is to cook oatmeal in water or milk. But this is not as simple as it might seem. You need to know how to cook Hercules so that the porridge is tender, tasty and very healthy. However, traditional porridge is not the only dish based on Hercules or Extra flakes. Soups, desserts, cookies, casseroles are prepared from them, they are added to salads and smoothies. Cooking oatmeal is a simple matter. Knowing the basic techniques, you will turn oatmeal dishes into a holiday for the whole family.

Recipes

The recipes below from Hercules can convince your family that oatmeal is not just porridge. Cook them from time to time in order to maintain the health of adults and children, give energy, good mood, energize all family members. Three basic recipes with photos (regular porridge, pastries, original dessert) can be supplemented with components to your taste. A little imagination – and you will find a unique in its properties, very tasty, original breakfast.

Porridge

• Cooking time: 20 minutes.
• Servings Per Container: For Two.
• Calorie dishes: 172 kcal.
• Destination: for breakfast.
• Cuisine: Russian.
• Difficulty making: easy.

Oatmeal porridge “Hercules”, the recipe of which is given in this section, is boiled in water, and is ready-made seasoned with additives to taste. Three secrets to success: buy cereals that require cooking; do not cook for a long time; Put oil generously. As additives, use milk or cream, berries, fruits, nuts. Strawberries, raspberries, currants can be sprinkled with sugar before adding to the porridge. Berries will let juice, their taste in the dish will be brighter.

Ingredients:

• oat flakes Hercules – 1 cup;
• water – 2 glasses;
• salt – 1/3 tsp;
• sugar – 2 tbsp. l (without slide);
• butter – 25 g.

Cooking method:

1. Boil water with sugar and salt, add oatmeal to it, mix.
2. Cook for three to five minutes. Do not let porridge “run away”, remove from heat for a few seconds when it rises with foam.
3. The cooked cereal swells, but has not yet been digested, the finished porridge does not foam. Turn off the heat, add oil. Let the porridge brew for five to ten minutes, mix, arrange on plates.
4. Add milk, berries, fresh or dried fruits, nuts as desired.

Cookie recipe

• Cooking time: 30 minutes (plus one hour of exposure of the test in the refrigerator).
• Servings Per Container: up to 10 servings (30 pcs.).
• Calorie dishes: 460 kcal.
• Purpose: sweet pastries.
• Cuisine: Russian.
• Difficulty making: easy.

Oatmeal pastries are a healthy and tasty delicacy of available products, which is prepared simply and never bothers. In a round plump cookie you can add everything you like: raisins, dried apricots, slices of prunes, chocolate chips. These delicious shortcakes withstand storage for up to seven days, they can be baked for the future. Just do not put in a prominent place – the cookie has the ability to quickly eat up. Before making cookies, you need to choose finely ground flakes (unlike porridge) for the dish, for example, one of the varieties of oatmeal Extra.

Ingredients:

• oat flakes Extra – 1.5 cups;
• sugar – 2/3 cup;
• wheat flour – 1.5 cups;
• butter – 100 g;
• baking powder dough – 2 tsp.

Cooking method:

1. Rub the butter and sugar into a homogeneous mass, add one egg at a time, mix.
2. Mix oatmeal with the resulting mass.
3. Blend the baking powder along with the flour to the dough, which should become thick.
4. Leave the dough packed in a bag (film) for an hour in the refrigerator.
5. Grease the baking sheet with oil. Spread small pieces of dough on it, tearing them from a large coma. Make the cookies round and flat, about 1 cm thick. Baked, it will rise and increase in diameter, do not stack it too tightly.
6. Cook the cakes in the oven for 15-20 minutes at a temperature of 175-185 degrees.

Dessert

• Cooking time: 40 minutes.
• Servings Per Container: For Two.
• Calorie dishes: 172 kcal.
• Destination: for breakfast.
• Cuisine: Russian.
• Difficulty making: easy.

Extremely tasty and original dessert can be prepared from oatmeal Extra Instant. Judging by the reviews, such an alternative to oatmeal is popular even for those who do not like oatmeal at all. Offer a meal to your children to show them that wholesome food is delicious. This not-so-low-calorie dessert is so healthy that it must definitely diversify your family’s menu..

Ingredients:

• oat flakes Extra – 1.5 cups;
• milk – 2/3 glasses;
• sour cream – 1/3 cup;
• vegetable oil – 1/4 cup;
• raisins – 40 g;
• almond petals – 30 g;
• salt – 1/3 tsp;
• soda – 1/2 tsp;
• citric acid – 1/3 tsp;
• roasted almonds – 30 g.

Cooking method:

1. Mix oatmeal with sugar, salt, soda, citric acid, add almond petals.
2. In a separate bowl (jar) mix thoroughly sour cream, milk, butter.
3. Pour the milk component into the dry mixture.
4. Pour the raisins, stir the mass, pour into a baking dish.
5. The mass must be baked at a temperature of 175-185 degrees, the baking time is 25 minutes.
6. In a bowl, put a cooled dessert with a spoon, sprinkle with chopped fried almonds.