Find out how to prepare nutritious, light and practical dishes with this cereal
Incorporating nutritious foods into your daily life not only contributes to weight loss, but also promotes an overall sense of well-being. Choosing ingredients rich in vitamins, minerals and fiber can bring noticeable results, such as brighter skin, a strengthened immune system and higher energy levels.
Oats are one of these foods, rich in fiber, especially beta-glucan, which helps reduce bad cholesterol, control blood sugar levels and promote healthier digestion. Additionally, oats are an excellent source of protein, B vitamins and minerals such as iron and magnesium.
We know that, in the frenzy of everyday life, finding recipes that are both healthy and practical can be a challenge. So, check out five oat options to help with your diet!
Oatmeal with apple and cinnamon
ingredients
- 1 cup oat herbal tea
- 2 1/2 cups water
- 1 chopped apple
- 2 cinnamon sticks
- 1 teaspoon ground cinnamon
- 1 tablespoon honey
- 1 pinch of salt
Preparation method
In a medium saucepan, add the oats, water, cinnamon powder and a pinch of salt. Place over medium heat and cook for about 15 minutes, stirring occasionally, until the oats are soft and creamy. Reserve. In another pan, place the chopped apple, 1 cinnamon stick and cover with water. Cook over medium heat for about 10 minutes. Remove the cinnamon stick, turn off the heat and set aside. Place the oat flakes in a container and cover with the cooked apples. Decorate with the cinnamon stick and serve.
Tuna burger with oats
ingredients
- 300 g of tuna pieces
- 1/2 cup fine flaked oats
- 1 egg
- 1/4 cup chopped onion
- 1 clove of minced garlic
- 2 tablespoons chopped parsley
- Ground black pepper and salt to taste
- Juice of 1/2 lemon
- 1 tablespoon olive oil
Preparation method
In a container, mix the tuna, oats, egg, onion, garlic and parsley. Add salt, black pepper, olive oil and lemon juice. Mix all the ingredients until you obtain a homogeneous mixture. With slightly moistened hands, divide the mixture into portions and form burgers. Then place the burgers on a baking tray lined with baking paper and place them in a preheated oven at medium temperature for about 15 minutes, turning them halfway through. Leave to cool slightly, remove from the oven and serve.
Cabbage pie with oats
ingredients
Pasta
- 1 cup fine rolled oats
- 1 cup whole wheat flour
- 1/2 cup olive oil
- 1/2 cup ice water
- 1 teaspoon of salt
Filling
- 1 pack of cabbage-chopped butter
- 1 medium onion chopped
- 2 cloves garlic, minced
- 1/2 cup finely rolled rolled oats
- 3 eggs
- 1/2 cup skim milk
- Salt, olive oil and ground black pepper to taste
Preparation method
In a container, mix fine oat flakes, wholemeal flour and salt. Add the olive oil and mix until crumbs form. Add the ice water little at a time, kneading until you obtain a smooth dough. Then, line the bottom and sides of a cake pan with the batter. Reserve.
In a pan, heat a drizzle of olive oil and sauté the onion and garlic until golden. Add the chopped cabbage and sauté until wilted. Season with salt and black pepper, remove from the heat and leave to cool slightly. Then, in a bowl, beat the egg with skimmed milk. Add the oat flakes finely to the egg and milk mixture. Mix well, add the sautéed cabbage to the mixture and mix until all the ingredients are incorporated.
Pour the filling over the dough in the pan, distributing it evenly. Bake in the preheated oven at medium temperature for about 30 minutes or until the cake is firm and lightly golden on the surface. Remove the cake from the oven and let it cool slightly before turning out and serving.
Cookies bananas and oats
ingredients
- 2 ripe bananas
- 1 cup of oatmeal
- 1 tablespoon honey
- 1 pinch of ground cinnamon
Preparation method
In a container, mash the bananas with a fork until you obtain a puree. Add the oat flakes to the banana puree and mix until all the ingredients are incorporated. Add honey and cinnamon powder and mix well.
Using a spoon, take portions of dough and form balls. Put it onS on a baking tray lined with baking paper, leaving a space of about 3 cm between them. Flatten each ball slightly with the palm of your hand or the back of a spoon. Take the Cookies in a preheated oven at medium temperature for about 15 minutes, or until they are lightly golden at the edges and firm. Remove from the oven and let cool a few minutes before serving.
Lemon cake with oats
ingredients
Cake
- 1 cup oatmeal
- 1/2 cup whole wheat flour
- 1/2 cup demerara sugar
- 1/4 cup coconut oil
- 3 eggs
- 1/2 cup of low-fat natural yogurt
- Juice of 2 lemons
- Zest of 1 lemon
- 1 tablespoon baking powder
- 1 pinch of salt
Roof
- 1/2 cup tea low-fat natural yogurt
- 1 lemon juice
- Zest of 1 lemon for garnish
- 2 tablespoons honey
Preparation method
Grease a cake pan with coconut oil and sprinkle with oat flour. In a bowl, mix the oat flour, wholemeal flour, demerara sugar and salt. In another container, beat the eggs with the coconut oil, the low-fat natural yogurt and the lemon juice. Add the liquid ingredients to the dry ones and mix until you obtain a smooth mixture. Add the lemon zest and yeast, mixing gently.
Pour the mixture into the prepared pan and level the surface with a spatula. Bake in a preheated oven at medium temperature until a toothpick inserted into the center of the cake comes out clean. Remove the cake from the oven and let it cool in the pan for 10 minutes. Then turn it out and let it cool completely on a wire rack. In a small bowl, mix the low-fat natural yogurt, lemon juice and honey until smooth. Spread the icing over the cooled cake using a spatula. Decorate with lemon zest and serve!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
