Oatmeal is definitely one of those super foods that can be consumed everyday without any guilt or hesitation. In fact, it is one of the easiest yet most nutritious meals to prepare, ideally for a balanced breakfast. Personally, I only got into the habit of eating oatmeal once I realised how convenient it is prepare, plus i really do love the taste of oatmeal by itself (even though some might find it disgusting) However after prolonged consumption, I started to feel noticeable changes in my body. Oatmeal contains a multitude of benefits that you may not even realise!
Firstly, oats are whole-grained, meaning their high in fibre yet rich in other nutrients. They contain a relatively high amount of protein as well as vitamins and minerals such as thiamin, magnesium, phosphorus, zinc, manganese, selenium, iron, vitamin B1 and E.
Oats also rank low on the Glycemic Index and hence is considered a low GI food. The lower the GI rating, the better it is for individuals with any existing problems with diabetes. Oats are a polysaccharide (a carbohydrate consisting of a many sugar molecules bonded together) that helps maintain blood sugar levels as it takes a longer period of time for the molecules to break down into the bloodstream, preventing any insulin spikes.
Oats also contains soluble fibre which helps to lower cholesterol as well as stabilise blood glucose levels. Since consuming oats prolongs and maintains a steady release of energy throughout the body, it can also aid in weight loss. It keeps your body fuller for a longer period of time.
Time for a quick recipe!!
The ingredients you are going to need are:
- 1/2 a cup of rolled oats
- Water (or any type of substitute like milk)
- 1 whole egg
Optional but I highly recommend:
- Chia seeds
- Flaxseeds
- Cinnamon powder
- Honey or any form of sweetener
- Fruits (berries, bananas, raisins etc.)
Measure out 1/2 cup of oats and put it in a microwave safe bowl.
Measure out 1 cup of water (add a little bit more water for a smoother consistency) and add it to the bowl.
- Crack in a whole egg and mix it up.
- Put the bowl in the microwave for 1 min and 30 seconds. (Take note: my microwave is 900W)
- After that, take the bowl out, give it a good stir, and put it back in for another minute.
The consistency of the oatmeal is perfect! The egg really gives the oatmeal a rich and creamy texture as well as a nice velvety finish.
Add whatever toppings you would like! For me, I would go with a dash of cinnamon, 2 teaspoons of chia seeds, 2 table spoon of flax seeds, a drizzle of Manuka honey and a little artificial sweetener Truvia. (If you do not mind the calories, maple syrup or sweetened condensed milk will take it to another level!)
- Last but not least, throw in a couple of fruits, drizzle with a little more honey and enjoy!!
I hope you guys enjoy this recipe! It takes less than 5 minutes to prepare so to all those rushing for work in the morning, eating a healthy and delicious breakfast every morning just became a whole lot easier!