As we all know breakfast is the most important meal of a day, and oatmeal is one of the healthiest options to start with. Rich in fibre and various nutrients oats are perfect choices that boost overall health.
According to Hrefna Palsdottir, MS:
“The nutrient composition of oats is well-balanced. They are a good source of carbs and fibre, including the powerful fibre beta-glucan.
They also contain more protein and fat than most grains.
Oats are loaded with essential vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fibre, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.”
However, even though cut oats are the least processed type of oats, they are the most difficult to make. Rolled oats however are more processed and lower in nutrients, but easier to cook, so they are a right balance between the steel cut and instant oats.
The high fibre in the oats helps digestive health, boosts metabolism, and regulates appetite while raising your energy levels.
If you combine a fibre rich breakfast and regular exercise, you will lose excess weight, improve overall health, and energise the body.
Here are three delicious overnight oats recipes:
- Nut Butter and Banana Overnight Oats
½ cup of rolled oats
Two tablespoons of nut butter of choice
½ a ripe banana
One tablespoon of unsalted nuts of choice
½ a cup of almond milk
Pour the milk in a glass jar then add the nut butter, mix well. Next, add the rolled oats and sliced banana. Mix once more and store it in the fridge. In the morning, add a little almond milk, sprinkle with nuts, and enjoy.
- Blueberry Walnuts Overnight Oats
½ cup of rolled oats
½ cup of frozen blueberries
One teaspoon of chia seeds
One tablespoon of crushed walnuts
½ a cup of coconut milk
One tablespoon of maple syrup
Combine all the ingredients in a mason jar, stir well, close it with a lid, and keep it in the fridge. In the morning, add some coconut milk, shake once more, and enjoy!
- Raspberry, Almond, and Coconut Overnight Oats
½ a cup of rolled oats
½ a cup of raspberries
1/8 teaspoon of almond extract
½ a tablespoon of sliced almonds
1/8 teaspoon of ground cinnamon
½ a cup of unsweetened coconut milk
One teaspoon of raw honey
One teaspoon of shredded coconut
Make the oats in a pint-size glass mason jar. Combine it with some milk, raspberries, almond extract, ground cinnamon, and raw organic honey, mix well, and close with a lid. Store it in the fridge, and before you serve it, add coconut shavings and almonds, mix once more time.
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