Oats, over the past few couple of decades, have found their way into our diets and ever since then, they have been subject to frequent if not regular consideration as a powerful health food. Considering the numerous properties of oats and its ability to stick in your stomach for longer than any imaginable snack or food you may turn to for temporary satisfaction, Oats seems to have won its place.
The biggest credit for imparting innumerable health benefits goes to the fiber or the beta glucan present in the oats. From preserving your heart health to controlling diabetes and other health conditions, here are 4 ways in which oats can prove be the superhero food you need:
First off, get the right cut! Get your hands on the steel cut, wholesome oats instead of rolled or instant oats that aren’t as healthy a version as steel cut ones.
Suggested Read: Top Easy Five High-Fiber Recipes to Keep You Full
- Blue-berry flax oats
Ingredients:
- 1/2 cup oats
- 2/3 cup water
- 1/2 cup yogurt
- 1 tablespoon flaxmeal
- 1 pinch of salt
- blueberries, nuts, brown sugar, and other goodies for topping
- 1 tsp vanilla extract
Method: Add all the ingredients except for the toppings in a container like a jar, avoid stirring. Refrigerate overnight. In the morning, stir the mix and you should find the consistency thick and oats, soft. Add the toppings of your choice and enjoy!
Yields: 404 calories, 10.9 g fat, 8.4 g fiber, 29.5 g sugar, 14.4. g protein
- Peanut butter- Jelly oats
Ingredients:
- 1 cup fresh strawberries
- 2 tsp chia seeds
- 2 cups oats
- 2 cups milk
- 1/2 cup plain yogurt
- 1/4 heaping cup all natural peanut butter (or nut butter of choice)
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
- 2-3 stevia packets (to taste)
Method: Add strawberries and 2 tsp chia seeds to a small microwavable bowl. Microwave for 1 minute, mash with spoon and set aside. Mix the remaining ingredients in a bowl till well combined. Add the strawberry chia sauce and oatmeal mixture in alternate layers in serving glasses and cover with wrap, refrigerate overnight. In the morning, remove the wrap and serve chilled!
Yields: 319 calories, 14.4 g fat, 8.6 g fiber, 5.1 g sugar, 13.4 g protein
Suggested Read: 5 Simple Rules & Free Indian Diet Plan for Weight Loss
- Chunkey monkey overnight oats.
Ingredients:
- 1 cup plain yogurt
- 1/3rd cup oats
- 1/3 cup milk
- 1 tbsp peanut buttr
- ½ banana sliced
- Handful chocolate chips/ chunks.
Method: In a bowl, combine all the ingredients together. Cover the bowl and refrigerate overnight or for at least 4 hours. Once done, remove and serve.
Yields: 456 calories, 17.0 g fat, 6.9 g fiber, 30.4 g sugar, 20.4 g protein
- Toasted Pista- Pineapple oats
Ingredients:
- 3/4 cup pistachios, shells removed and coarsely chopped
- 1/3 cup, flaked coconut
- 1 cup oats
- 1/2 cup chopped pineapple
- 1/4 cup wheat bran (optional)
- 2 tablespoons chia seeds
- 2 tablespoons brown sugar
- 2 tablespoons ground flax seed
- 1/8 teaspoon salt
- yogurt or milk, for serving
Yields: 405 calories, 19.8 g fat, 2.2 g saturated fat, 12 g fiber, 13 g sugar, 15 g protein
Method: Heat a skillet over medium heat and add the pista and toast until fragrant. Set aside in a bowl. Repeat the process with the coconut flakes. And add to the pista in a bowl. Add oats, pineapple, wheat bran, chia seeds, sugar, flax seeds and salt to the bowl and mix well. You can store this as a dry mix to be eaten anytime. While eating, to a bowl, add this mixture and to it add milk or plain yogurt and have it as an overnight oats meal.
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If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal
Last modified: October 8, 2017
