How to calculate a serving of oatmeal?

Lazy oatmeal with skim milk in a can, without oil (overnight) - ideal for weight loss

oat flakes (rolled oats, not instant) – 2/3 cup;
skim milk (can be replaced with kefir or natural yogurt) – 2/3 cup;
fruits (bananas, pears), nuts, berries;
sweetener or honey, cinnamon - to taste.

Mix oatmeal with milk or any low-fat fermented milk product without additives.
Add sugar substitute or honey and stir. If you like, you can add a pinch of cinnamon.
Transfer the resulting mass into a jar, close the lid and place in the refrigerator overnight.
In the morning, you can add chopped fruits, berries or nuts to the prepared oatmeal.

Oatmeal, sir: how to choose and how much to cook the main breakfast porridge

07:46, 30.09.2020 3586

When it comes to a healthy breakfast, many people immediately think of oatmeal.

There will indeed be benefits, but only on condition that the product is chosen correctly and the technology for its preparation is not violated. What to look for when choosing oatmeal. Roskachestvo specialists advise.

What to choose from oatmeal - “extra” or “rolled oatmeal”?

The most useful are considered to be “Extra” oat flakes, which in turn are divided by numbers - No. 1, 2 and 3. To produce these flakes, first class oats , which are distinguished by increased requirements for grain quality.

Extra oat flakes No. 1 are the largest in size and take longer to cook than others - usually about 15 minutes. It is these flakes that contain the most useful vitamins, microelements and dietary fiber.

Some buyers, out of habit, call all oat flakes “Hercules”. Let's be clear. “Hercules” is one of the types of cereals, for the production of which premium grade oatmeal .

In the Soviet Union, oatmeal was sold under the Hercules brand, which was later reflected in the standards. Unlike “Extra” oat flakes, “Hercules” flakes are distinguished by longer cooking time - up to 20 minutes, and also, possibly, by a higher content of impurities.

By the way, the Soviet GOST for oat flakes differs from the current one only in that the concept of “Extra” oat flakes was introduced in the current GOST. Otherwise, all indicators are identical.

Version of the appearance of “Extra” flakes In the 70s, specialists from the Buhler company from Switzerland, a world leader in the production of equipment for processing (and cleaning) grain, worked in the USSR. When the Swiss saw our Hercules oatmeal (poorly refined, takes a long time to prepare), they offered their own lines for the production of cereal. This is how “Extra” flakes appeared, which are cleaner and also cook faster.

How long does oatmeal last?

Calculate the expiration date from the production date, not from the packaging date. Keep in mind also that the shelf life of oatmeal in cardboard packaging is about six months, and in plastic packaging it is about a year.

If, after opening the package, you find that there are a lot of flower films in the box, there are dark specks on the flakes, or there is a rancid or moldy smell, such a product cannot be called high-quality and should not be eaten.

What oatmeal do experts recommend?

In September, Roskachestvo examined oat flakes from 23 brands, including Altai ones.

At the time of purchase, the price of the cereal ranged from 3.20 to 30.48 rubles. for 100 g.

According to test results, oat flakes “VkusVill”, “Goodwill”, “Lakome”, “Makfa”, “Market Perekrestok”, “National”, “Passim”, “Uvelka”, “Yasno Solnyshko”, Myllyn Paras 1928 meet not only the requirements current standards for quality and safety, but also the advanced requirements of the Roskachestvo standard.

It should be noted that experts focused on biotin, one of the B vitamins. Oatmeal is believed to be an excellent source of this vitamin. In the study, the most biotin was found in cereals of the Mistral, Makfa, Lakome and Goodwill brands.

What are the benefits of oatmeal?

Oatmeal is primarily a source of dietary fiber. A healthy diet involves consuming 20-25 g of dietary fiber per day

Oatmeal dietary fiber ensures the maintenance of normal gastrointestinal function, has a beneficial effect on the composition of microflora and intestinal motility, and plays an important role in the prevention of diabetes.

It would seem that uncrushed cereals would be much more effective, as they are more natural, but this is not so.

– Whole grain cereals contain the largest amount of valuable substances, especially fiber. The healthiest porridges are made from such grains. But, firstly, whole oatmeal is cooked for an average of one hour, and secondly, such porridge is not suitable for everyone, as it is more difficult to digest. For children, the elderly and people with chronic diseases of the gastrointestinal tract, it is better to use oatmeal because they are easier to digest, says Natalya Fadeeva, nutritionist and endocrinologist.

Flakes are the same pressed grains, but it is better to choose those that need to be cooked for at least 10–15 minutes, because they are less processed mechanically and thermally, which means they have more benefits.

Photo: yandex.ru/images; mircooking.ru; polaris.company

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What kind of oatmeal is there?

Many people associate the word “oatmeal” with tiny porridge flakes. In fact, this is a description of a group of products made from oats. This includes whole oat grains, crushed grains, as well as the well-known flakes called “Hercules”.

What oat products can be found in the store:

Uncrushed oatmeal of the first or second grade. During the production process, oats are well heated, steamed, and then dried. The grains are polished before packing. Whole grains take a long time to cook (up to 50 minutes), but they are the healthiest - they retain a lot of vitamins and minerals, which disappear with deeper processing. It is recommended to prepare porridge from whole grains for adults; it is not included in the diet of children under three years of age.
Rolled oatmeal. By grinding peeled oat grains, crushed cereals are obtained. It is great for making milk porridge. Average cooking time is 40 minutes.
Hercules flakes are the most popular product that many have known since childhood. The production process includes several stages: steaming, separation from germs and removal of husks. The grains are then flattened and turned into flakes - passed through rollers. The prepared flakes are packaged and sent to the store for sale. Cereal porridge takes an average of 20 minutes to prepare.

Having familiarized ourselves with all types of oat products, we can conclude that Hercules flakes will always be a leader in sales. After all, porridge is prepared from them simply and quickly. Let's take a look at what types of flakes there are:

Extra No. 1 - the hardest oat flakes, but very nutritious. During the production process, the grains undergo minimal processing - they are simply flattened. If you decide to cook porridge from these flakes, you need to be prepared for the fact that you will have to cook it for at least 15 minutes.
Extra No. 2 – flakes are slightly thinner than No. 1, medium in softness. The product is made from chopped grains. The cooking process takes about 10 minutes.
Extra No. 3 - these are the cereals that are packaged in small packets, from which, pouring the contents into a plate and pouring boiling water, you get a full-fledged porridge. Extra No. 3 flakes do not need to be boiled; they are simply poured with boiling water. Cooking time takes 3-5 minutes. Flakes are made from cut and flattened oat grains.

Good to know. The baby food diet includes porridge made from Extra No. 3 flakes, because they are the softest, most tender, and a dish made from them is easily absorbed by the body. The No. 1 Extra product is chosen by athletes. And the Extra No. 2 product will suit everyone else.

In a slow cooker

In a slow cooker, oatmeal is cooked with the lid closed. She usually doesn't run away. But some housewives advise to circle the sides of the bowl with a piece of butter: then you will definitely not damage the device.

To prepare oatmeal, take the ingredients in the following proportions:

flakes – 125 g;
milk – 1 glass;
sugar and salt - to taste;
butter.

Rinse the cereal in running water, put it in a slow cooker, add milk at room temperature, add sugar, salt and stir.

Select the “porridge” program, set the timer for 5–20 minutes, depending on the type of cereal. Cook without covering anything. When the milk boils, lower the lid and continue cooking.

After cooking, add oil and leave the multicooker in the “warm” mode for 10 minutes.

In a multicooker, cook oatmeal in milk in the “porridge” mode, then use “heat”.

How long to cook oatmeal and in what proportions

It is recommended to cook oatmeal in a saucepan with a thick bottom, otherwise the porridge may burn. It is also undesirable to use enamel cookware, since the enamel can crack and get into the food.

Oatmeal will taste best if you take 3-4 parts of liquid to one part of the cereal. In addition, you can add a pinch of salt to improve the taste. Some housewives add a little honey or maple syrup to porridge with milk, which is a worthy alternative to sugar.

It is also important not to overcook the oatmeal and not turn it off prematurely. To determine how long to cook oatmeal, you need to know the type of cereal:

"Hercules" - 20 minutes;
Petal - 10 minutes;
"Extra" - 1-5 minutes

How to properly cook whole grain oatmeal

First you need to sort through the oatmeal and remove all spoiled grains. Then rinse the cereal 3-4 times. After this, you can start preparing the porridge.

Recipe for whole grain oatmeal with water:

Pour 2 cups of oatmeal with cold water and leave for several hours. It's better to soak overnight.
Drain and rinse oatmeal.
Pour 4 cups of cold water and cook over medium heat. Boil.
Reduce heat and cook for another 10–15 minutes.
Remove from the stove and cover with a lid.
Leave for 10–15 minutes.

Recipe for whole grain oatmeal with milk:

Pour 2 cups of oatmeal with cold water. Leave overnight.
In the morning, drain the water and rinse the oatmeal.
Pour 4 cups of milk into a saucepan and boil.
Add salt, add oatmeal and cook over medium heat until boiling.
Cover with a lid and simmer over low heat for 15–20 minutes.
Remove from heat and let sit for 5 minutes.

What do you need to make oatmeal?

For such porridge, you should have either whole grain oatmeal on hand or in the form of oatmeal in a package with an unexpired end date. Check both oatmeal for uninvited “guests” (moths and weevils). In any case, rinse before cooking.

You will need fresh milk, butter or vegetable oil, table salt (you can do it without salt), fruits, possibly nuts and candied fruits.

If the porridge is made from whole grains, then it is better to cook it in a saucepan with a thick bottom and over low heat, stirring occasionally to avoid burning.

Cook oatmeal with baked cow's milk and pumpkin - very tasty and healthy for breakfast

rolled oats - 2 cups;
pumpkin – 300 g;
water – 500 ml;
sugar, salt - to taste;
butter – 60 g (more or less is possible).

Peel the pumpkin, cut into small cubes, add water. Cook for about 20 minutes until soft.
Puree the pumpkin with an immersion blender or mash it with a potato masher until it becomes a puree consistency.
Add milk, salt, sugar. Stir and place over medium heat. When the liquid is almost boiling, pour in the oatmeal. Stirring, cook the porridge until cooked.
Place the dish among plates and add a small piece of butter to each. This porridge can be prepared in two versions - sweet and savory. In the first case, you should add more sugar - 5-7 tbsp. l. In the second, half a spoon will be enough. You can add a little grated cheese, fried bacon to unsweetened oatmeal, or serve it with a poached egg.

With fresh fruits and berries

Fresh fruits are added to the prepared porridge just before serving. It all depends on your imagination and family preferences. Cut the banana into slices and decorate the surface of the dish with a smiley face, add colorful berries: cranberries, strawberries, raspberries, blueberries, etc. Sprinkle with walnuts.

Or cut all the fruits into small cubes and mix with the main mass. This way you will get almost a cake cream that children love so much. This oatmeal can also be eaten cold.

Liquid or thick?

The detailed recipes provide an option for the optimal medium consistency. If you prefer to cook thick porridge, you can use 2 cooking options. Just change the milk proportions:

Reduce the amount of milk by 50 g.
Leave to sit for 15-20 minutes after cooking. The flakes will absorb the remaining milk and the porridge will become thicker.

Liquid porridge made from oatmeal is one of the main complementary foods in the diet of a baby under one year old. It copes well with various types of allergies, eliminates diathesis, develops and enhances natural immunity. To prepare liquid oatmeal with milk for 1 serving, add 100 grams of milk. Those. you will get not 250, but 350 grams of fresh milk.

Oatmeal with milk: recipe for 1 serving, calorie content, benefits and harms

Do you remember the once beloved film “The Hound of the Baskervilles”? And the young heir, who arrived at the family estate, to whom everyone offered for breakfast: “Oatmeal, sir”! The British know a lot about healthy food, and oatmeal for breakfast is considered the best start to the day. Why are we worse? Instead of coffee and sandwiches, you can brew yourself oatmeal in the morning, add milk, or kefir, yogurt or berries, nuts, and have a tasty, healthy and nutritious breakfast.

Here is a recipe for a simple preparation of oatmeal with milk and berries in the microwave: 5 minutes, and breakfast is ready, and we will tell you why oatmeal is healthy and why you should definitely include it in your menu. Its calorie content per 100 g is not high, only 183 kcal. BJU can be easily calculated if you add other ingredients to it. So, here’s a healthy-for-the-body recipe for 1 serving of oatmeal with milk and berries, which you can safely use in the morning, even every day. The proportions are approximate, you can change them as you wish.

The recipe is great for a gluten-free menu. Read what gluten intolerance is, how to choose the right foods for celiac disease, what should be included in the diet and what should not be included.

Ingredients:

oatmeal (finely ground, extra) – 3 tbsp. spoons;
sugar – 1 teaspoon;
milk – 1.5 cups;
blackberries – 10-15 berries;
black currant – 15-20 berries;
peanuts – 10-15 pcs.

Recipe

Add oatmeal.

Add sugar.

Pour in milk.

Place the bowl of porridge in the microwave. It is better to use a power of 450-500. It will take about 3-5 minutes for the porridge to cook. Add blackberries to the finished porridge.

And black currants.

Roasted peanuts will also add something unique to the oatmeal.

Many people simply cannot bring themselves to eat oatmeal, since it itself is not very tasty. It's true that oatmeal isn't exactly chocolate, but there are some great ways to spice it up. The good thing is that oatmeal contains a huge amount of iron. The most interesting thing is that oatmeal is compatible with absolutely all products, so you can experiment endlessly. But, you should not eat more than 100 grams of porridge at one time, since this is the richest grain crop in fiber. It takes quite a long time to digest.

Oatmeal: benefits and harm

Thanks to the fiber and heavy carbohydrates it contains, oatmeal quickly satisfies the feeling of hunger, saturating the body for a long time. This makes it possible to eat less, stay full longer and, accordingly, fill your stomach less. Oatmeal is also rich in calcium, zinc, magnesium, phosphorus, fluorine, vitamins A and B. Oatmeal improves the body's metabolic processes, gastrointestinal functions, removes toxins, improves stool, cleanses the blood and lowers cholesterol levels. Regular consumption of porridge only benefits the body, so you should definitely prepare this delicious dish for breakfast.

What to combine with oatmeal

The following vegetables go well with oatmeal: tomatoes, bell peppers, Brussels sprouts, Chinese cabbage, avocado, cucumber, olives, green peas. If the body needs a more satisfying dish, you can use animal protein: boiled eggs, meat (chicken, beef or veal). The meat can be cut into small pieces and mixed with porridge. You can make a salad from vegetables by choosing the ones you like best. The porridge should be salted to taste and, if desired, seasoned with low-fat kefir.

Oatmeal serves as a light breakfast or dessert, so it is necessary to combine it with berries or fruits. You can use almost all fruits, dried fruits and berries. The exception is citrus fruits. It is recommended to consume porridge in the first half of the day so that the fiber is well absorbed in the body. It is advisable to use such dishes as an afternoon snack or brunch.

Classic recipe: “Whole grain oatmeal porridge”

Porridge according to this recipe takes longer to cook, but the results are worth it. You will get everything that this unique cereal is capable of without any loss - the entire declared set of mineral salts and organic valuable acids that our body needs.

Ingredients:

oatmeal - 1 cup;
natural milk - 400 milliliters;
granulated sugar - 3 tablespoons;
butter - 20 grams;
salt - to taste.

According to the classic recipe, whole grain oatmeal is prepared as follows:

Sort the grains, rinse and soak in water for 5 hours (overnight).
After this time, rinse the swollen oatmeal again, add 3 glasses of water, place the pan on low heat and cook, stirring occasionally, for 40 minutes.
After this, add sugar, salt and milk to the porridge. Mix everything and cook while stirring over low heat until thickened.
Transfer the thick porridge to another suitable container (cauldron or clay pot) for further baking in the oven for an hour on low heat for 1 hour.

Place hot oatmeal on plates, add butter and serve along with jam, preserves or condensed milk for those who like sweet seasonings.