R: Breakfasts

Breakfast with Benefits: Oatmeal

Recipe

  • 50 gr oatmeal (rolled or steel – cut)
  • 200 ml water
  • 1 tbsp. coconut oil
  • Optional: 2 tsps. honey
  • Optional: Dried apricot or dried prune

 

1)      Place oatmeal in the pot and soak it in water overnight

In case oatmeal grains soak all the water during the night, add more water in the morning. Make sure to be careful with the measurement since cooked oatmeal has to have very slimy consistency

2)      Place the pot on the stove and actively stir as the mix cooks / warms

3)      “Cook” oatmeal for about 5 minutes until it reaches slimy consistency

4)      Place cooked oatmeal on the place and add coconut oil

5)      Add honey or dried apricot to sweeten

 

Frequency of consumption

Oatmeal is an amazingly easy and balanced breakfast. Oats are naturally gluten free, contain both soluble and insoluble fiber, and provide body with important minerals. That said, raw and uncooked oats contain phytic acid which have the ability to impair the absorption of iron, zink, calcium as well as block the production of digestive enzymes. Soaking the oats in the water helps to reduce the amount of phytic acid; however, it cannot remove phytates completely.

Frequency of oatmeal consumption seems to be much debated. Some say that due to its nutritious value, oatmeal should be consumed every day. Others insist on moderate use of oats in order to avoid the side effects of phytic acid overload. My Monday to Friday schedule perfectly fits oatmeal breakfast which I make sure to soak overnight.

 

Oatmeal of choice

All types of oatmeal variety start as whole groat oats which are later processed to varying degree. At first oat groats are heated and cooled in order to give them a nutty flavor. Following this procedure, oat groats are processed into ground groats, steel – cut oats, old fashioned oats, quick – cooking oats and instant oatmeal. I personally prefer to switch between the two following oatmeal options:

Steel – cut oats Rolled oats
Degree of processing Original / Less processed

 

Oat groats that have been cut into two or three pieces

 

More processed

 

Oat groats that have been steamed and pressed

Pros –         Slowest digesting form of oats

–          Low Glycemic Index

–          Twice the amount of fiber compared to rolled oats

 

–          5 min to cook (rolled oats are partially cooked)

–          Same content of proteins and vitamins as in steel cut oats

 

Cons –          15 – 30 min cooking time (relatively long cooking time compared to other oatmeal variety)

 

–         Higher Glycemic Index compared to steel – cut oats

 

 

Thanks for reading,

 

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2 thoughts on “Breakfast with Benefits: Oatmeal”

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