oatmeal-benefits-recipes – top santé

Oats, very rich in soluble fibers, represent an excellent natural appetite suppressant. This cereal also has many health benefits.

In the past, oats were grown for animal feed, especially horses. In recent years, given its many nutritional benefits, this cereal has made a big breakthrough on our plates, especially in the form of flakes (steamed and flattened grains). So much the better for our taste buds, because this cereal knows how to make itself as smooth as you want, so much the better for our line!

Oatmeal is good for cholesterol

“The main advantage of oatmeal is their richness in soluble fiber, beta-glucans which, on contact with a liquid, forms a gel that slows down the digestion of carbohydrates and promotes satiety, but also traps fats and help lower cholesterol, ” explains dietitian Marie-Laure André. 3 tablespoons of oatmeal consumed daily thus help to regulate your cholesterol level.

Oatmeal has a low GI

Well endowed with fiber, but also protein, they ensure long-lasting satiety and are perfect in the morning in milk or a vegetable drink to “hold” without a sudden bar or craving (which happens when you have a too sweet breakfast. , like white bread and jam) until lunch.

I recommend eating them cold to take advantage of their low glycemic index (40) “, adds the specialist. For porridge lovers, it is therefore better to soak them in milk overnight, or cook them in milk and then let them cool.

They are well tolerated by those with gluten intolerance

They also provide various minerals (magnesium, calcium, potassium, etc.) and group B vitamins which participate in energy metabolism and nervous balance. What’s more, “Oats contain a form of gluten (avenin) which is well tolerated. People with gluten intolerance should, however, be sure to take packages with the crossed out epi logo which guarantees that there has been no contamination, like this may be the case in factories which store and process several varieties of cereals “, explains our expert. Finally, it is better to take them organic to avoid pesticides, especially as they remain affordable, especially when they are sold in bulk.

In video: Oats: in what form to consume it?

The 3 best nutritional pairings

>> With cinnamon: this antioxidant-rich spice helps regulate blood sugar and protects cells from aging. In addition, its bewitching scent helps reduce or even eliminate sugar in desserts. It goes well with the sweetness of oats. We combine oatmeal and cinnamon in a porridge (40 g of flakes, 25 cl of milk and 1 pinch of cinnamon), pancakes or small cookies.

>> With chia seeds: for an ultra-satiating breakfast or snack, combine chia seeds and oatmeal, both rich in soluble fiber. Soaked in milk or a vegetable drink, they give a firm texture that holds well. Mix 2 tbsp. oatmeal, 2 tbsp. chia seeds, 1 yogurt and 4 tbsp. tablespoons of coconut milk and let cool overnight.

>> With red fruits: cOlore and packed with antioxidants, they give oatmeal pep. Out of season, we focus on frozen mixtures (blueberry, blackberry, raspberry…) which keep the protective micronutrients well. On make a “healthy” crumble by adding berries to apples and oatmeal to the dough. Or more simply, we serve oatmeal pancakes with a homemade red fruit coulis.

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2/15 – Oatmeal cookies
/ 15 cookies, 15 minutes of preparation, 10 minutes of cooking / Preheat your oven to 180 ° C. Mix 30 g of whole sugar and 40 g of olive oil. Add 75g of flakes, 75g of flour, 1/2 sachet of baking powder, 1 egg and a few dates. Mix to obtain a homogeneous preparation. Create small, spaced heaps on a baking sheet lined with parchment paper. Bake for 10 to 12 minutes.

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3/15 – Oatmeal-carrot soup
/ 4 people / In a saucepan, heat the water with 2 cubes of defatted poultry stock and 2 chopped carrots. When the water boils, lower the heat and cook for 10 minutes. Add 8 tablespoons of oatmeal and cook for 5 minutes, stirring regularly. Mix the soup.

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4/15 – Oat-mushroom risotto
Sauté 1 onion and 1 clove of garlic in a drizzle of olive oil. In a saucepan, add 100ml of water, 100ml of unsweetened almond milk, and 1/2 vegetable broth. Once boiling, add 60g of oatmeal, some mushrooms, salt and pepper and mix. Let swell for about 7 minutes over low heat, until the flakes have absorbed the liquid. Add the onions. When the consistency of the porridge is desired, sprinkle with mushrooms.

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5/15 – Chicken Oatmeal Nuggets
Cut 2 chicken breasts into aiguillettes and roll them in 5 heaped tablespoons of oat bran. Add salt and pepper. Heat 2 tablespoons of oil in a pan, brown the aiguillettes on each side.

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6/15 – Oatmeal bread
Mix 1 tablespoon of dry baker’s yeast with 60ml of lukewarm water. Leave to rest for 5 minutes. Mix 300g of T65 flour, 85g of oatmeal and 5 more spoons of squash seeds. Add the yeast with 300ml of lukewarm water and mix for 3 min. Add another spoonful of salt and knead for 5 minutes. The dough must remain fairly liquid and rest for 12 hours in a covered bowl. Pour the dough into a greased mold and place in the oven at 230 ° C. Sprinkle with chia seeds and a small ramekin of water then cook for 40 min.

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7/15 – Salted oat-goat porridge
In 320ml of hot water, pour 40g of flake and 20g of oat bran. Salt and heat over low heat. Before all the water is absorbed, add 35g of candied tomatoes and 55g of fresh goat cheese. When it is well melted, season with curry and paprika.

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8/15 – Oat and pepper omelet
Beat 4 eggs into an omelet. Stir in 4 tablespoons of oat bran with a bunch of parsley. Salt, pepper and mix. Sauté 1 chopped pepper in a pan with a teaspoon of water for a few minutes. Add the egg mixture on top, and cook for 5 minutes.

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9/15 – Salted oat-spinach porridge
/ 2 people / Sauté 1 onion in a saucepan with a drizzle of olive oil. Add 5 handful of spinach, 100g oatmeal, 1 tbsp. to c. of miso, 1 mustard and 1/2 glass of water. Cover and simmer for 5 minutes. Add 200ml of coconut milk and let it swell. Sprinkle with Parmesan.

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10/15 – Leek-oat pancake
Brown 2 leek whites in the pan. Pour 100g of oatmeal, 160ml of skimmed milk and 1 egg into a bowl. Let stand 10 minutes so that the oatmeal is saturated with liquid. Mix the two preparations. In a frying pan, pour a little olive oil, create several piles and cook so that the patties are formed.

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11/15 – Sweet oat banana porridge
Mix 40g of oatmeal, 20cl of vegetable almond milk and 1 tablespoon of agave syrup in a large bowl. Place in the microwave for 1 min. Stir and add pieces of banana and almonds on top.

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12/15 – Tuna-oat-curry pancake
/ 10 pancakes / In its box, crumble the tuna then pour it into a container. Add 40g semi-wholemeal wheat flour, 2 eggs, 20g of soy cream, salt, 3g of curry, 35g of oatmeal and 75g of Greek yogurt. Mix. In a pan with a drizzle of olive oil, pour a good tablespoon of preparation and cook the pancakes.

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13/15 – Fennel-oat crumble
/ 6 people, 20 minutes of preparation, 45 minutes of cooking / Sauté 4 fennel bulbs for 3 minutes in a teaspoon of oil and one of cumin. Stir and continue cooking over low heat for 15 minutes. Add 1/2 glass of water. Preheat the oven to 180 °. Mix 80g of oatmeal, 2 tablespoons of breadcrumbs, 3 of oil and 3 of milk. In a dish pour the fennel and cover with crumble. Cook for 25 minutes.

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14/15 – Oatmeal-feta cake
/ 3 people, 10 minutes of preparation, 8 minutes of cooking / Pour 80g of oatmeal in a bowl and 80ml of milk. Stir and let the mixture sit until the liquid is absorbed. Brown 1 onion in a pan with 1 teaspoon of olive oil. Salt and pepper the oatmeal mixture and add 2 beaten eggs. Crumble 80g of feta cheese and mix the preparations with 2 tablespoons of chives. Cook the patties in a pan over medium heat.

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15/15 – Oat banana milshake
In a blender, mix 1 banana with 2 spoons of oatmeal, 50cl of skimmed milk and 2 teaspoons of agave syrup. Pour into a glass, then sprinkle with oatmeal.

Source: Topsante.com by www.topsante.com.

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