A hearty, filling breakfast option is oatmeal. It is a whole grain, which most people don't consume enough of. According to the USDA, it contains 26 grams of protein in 1 cup, which will keep you full until lunch, and is high in soluble fiber, which may help lower bad LDL cholesterol. Additionally, oats have a low glycemic index (GI), making them a healthy snack that can help control your blood sugar levels. A low-GI lunch may also help you burn more fat during exercise, according to a 2019 analysis in Obesity Reviews. Quick oats, steel-cut oats, and rolled oats are all equally healthful, no matter which variety you select. To add more fibre and nuts for added crunch and a satisfying snack, top it with your favourite fruit. Here are some great tips to prepare your best bowl of oatmeal.
Steel-cut oats: Use steel-cut oats instead of quick-cooking or traditional rolled oats because they take longer to cook but are more nutritious. Oats with steel cuts has a chewy, creamy and delectable texture.
Say no to flavoured instant oatmeals: Sugar is usually added to quick oats packs with flavours. Over time, consuming too much added sugar may result in detrimental health effects like weight gain and an increase in inflammation. Making your own oats allows you to enjoy the flavours you desire while limiting the amount of added sugar in your breakfast.
Maintain the liquid ratio: Read the directions on the side of your oats container and follow them to prevent a soupy mush or a pasty, sticky mess. The proportion for steel-cut oats is 3/4 to 1 cup of liquid for every 1/4 cup of oats. The proportion is 1 cup of liquid to 1/2 cup of quick-cooking or rolled oats.
Think beyond water: The oatmeal can be prepared with low-fat milk or plant-based milk in place of water for an added calcium boost and creamy flavour. Or, for an increase in flavor, try making it with apple cider instead. You may easily make this swap because the liquid to oats ratio keeps the same. You might never make oats with only water again once you've tried it with a bit of flavour added during the cooking process.
Make it ahead: What breakfast food could be more satisfying than a hearty bowl of oats? What if it was prepared for you when you woke up? On a Sunday, make a huge batch of steel-cut oats in your slow cooker and store it in your refrigerator. Simply put a serving into a bowl that can be heated in the microwave, add a few tablespoons of water, and heat it up every morning. (1 to 2 minutes). Any day of the week, it's an easy and delicious way to have your preferred breakfast on hand.
Another option is to prepare overnight oats by combining equal parts old-fashioned (not quick-cooking) oats, water, and a bit of salt in a jar, covering it, and storing it in the refrigerator for up to three days. You may either eat it cold or reheat it in the microwave in the morning.