Oatmeal porridge with blueberries, sugar free. The benefits and harms of oatmeal: recipes for treatment, weight loss and recovery Sugar-free oatmeal

17.05.2020

Cooking delicious and healthy vegan oatmeal with dried fruit and blueberries. Sweet, but no sugar! This dairy-free oatmeal is perfect for breakfast. Porridge is being prepared on the water, it can be eaten in fasting.

Ingredients for oatmeal in water

It is a mistake to think that oatmeal turns out to be not so tasty and satisfying on water. On the contrary, it is absorbed better than milk and does not cause digestion problems.

Nobody bothers to diversify the taste with all sorts of additional ingredients, based on personal and dietary considerations. It is recommended to cook porridge with whole oats rather than cereal. Then it turns out to be more nutritious and healthy.

Oatmeal - half a cup.
Sesame seeds - 2 tablespoons
Dried apricots - a handful.
Raisins are a handful.
Seeds - 1-2 tablespoons.
Blueberries - 1-2 tablespoons. I use frozen blueberries. You can put in porridge and any other berries of your choice, for example, raspberries or strawberries.
Water - 2 glasses.

How to cook oatmeal in water with dried fruit

Grind sesame seeds in a coffee grinder.
We wash the dried fruits. Cut dried apricots into small pieces.
We put dried apricots and raisins in a saucepan.
Fill with cold (!) Water. We turn on the fire and wait for the water to boil. After boiling, cook the dried fruits for about 5 minutes. It turns out a sweet compote, it is also called uzvar.
Add to dried fruits cereals and turn off the fire. I do not boil oatmeal, although it is recommended on the packaging to boil it. In fact, cooking is optional. It is enough just to steam the flakes in boiling water.
Add ground sesame seeds, sunflower seeds and blueberries to a saucepan with oatmeal. If necessary, you can add a little more hot water if the oatmeal has already absorbed everything.
Stir the porridge and close the pan with a lid. Leave the porridge to infuse under the lid for about 10 minutes.

Delicious oatmeal on the water is ready.

If you use this porridge for prophylaxis or for the treatment of any diseases, then it is still better to use it in its pure form or choose those auxiliary ingredients that are not contraindicated for you.

Bon Appetit!

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When people talk about a healthy and healthy breakfast, most of us immediately think of oatmeal.

Oatmeal, boiled in water, without salt and sugar, is great for people who monitor their weight. The nutritional value such porridge is:

proteins - 12 grams;
fats –6 grams;
carbohydrates - 60 grams.

Oatmeal has a fairly high calorie content:

there are 350 kcal per 100 grams of cereal.

But during cooking, this value changes, since the cereal swells and adds volume.

Oatmeal cooked in water without sugar contains 80-88 kcal per 100 grams.

Due to its high fiber content, oatmeal has a beneficial effect on the functioning of the stomach and intestines. It contains many vitamins and minerals with antioxidant properties.

Oat porridge is an excellent adsorbent that removes toxins from the body.

Oatmeal with butter (with and without sugar)

To improve the taste of porridge, oil is added to it. It is worth considering that 100 grams of butter contains 75 kcal.

A hundred-gram portion of oatmeal with butter will "pull" 150 kcal.

To reduce this value, you need to add less butter.

You can make your favorite porridge sweet. One teaspoon of sugar will add approximately 15 calories to the serving.

Oatmeal, cooked in water and seasoned with butter and sugar, in 100 grams can contain from 165 kcal.

Oatmeal with honey

If you are not on a strict diet, then you can treat yourself to delicious and healthy oatmeal with honey. Honey is a high-calorie product, but it has many beneficial properties.

100 grams of oatmeal with honey contains 225 kcal or more.

Oatmeal has one drawback - its frequent use leads to the leaching of calcium from the body.... Therefore, it is not recommended to eat oatmeal more than 4 times a week.

Oatmeal contains in its composition almost all vitamins of group B, is saturated with vitamin E, minerals sodium, calcium, zinc, chlorine, sulfur, manganese, silicon, iron, phosphorus, potassium.

The calorie content of oatmeal in milk with sugar per 100 grams is 84 kcal. A 100-gram serving of this porridge contains:

3.1 g protein;
2.42 g fat;
12.28 g of carbohydrates.

Cooking recipe:

400 ml of boiling water is poured into 400 ml of milk;
150 g of oatmeal is poured into the resulting water-milk liquid. The porridge is cooked over low heat for 5 minutes with stirring;
1 teaspoon of sugar and salt to taste are added to the prepared oatmeal in milk. Mix everything thoroughly, and let the porridge brew for 3 to 4 minutes.

Calorie content of oatmeal in milk without sugar per 100 grams

The calorie content of oatmeal in milk without sugar per 100 grams is 78 kcal. 100 g of product:

3.15 g protein;
2.42 g fat;
11.7 g of carbohydrates.

To prepare oatmeal with sugar-free milk, you must:

pour 1 cup of oatmeal with 1.5 cups of 2.5 percent milk and 1 cup of water;
bring porridge to a boil;
boil the oatmeal after boiling for 5 minutes.

Calorie content of oatmeal in milk with butter per 100 grams

The calorie content of oatmeal in milk with butter per 100 grams is 133 kcal. Per 100 gram serving:

4.42 g protein;
5.18 g fat;
18.5 g of carbohydrates.

Stages of cooking:

1 liter of milk is brought to a boil in a saucepan;
add a little salt and 2 tablespoons of sugar to boiling milk. While stirring the milk, 200 g of oatmeal is poured into it in small portions;
after boiling, the porridge is cooked for 6 minutes;
put 1 tablespoon of butter in the finished dish.

Calorie content of oatmeal in water per 100 grams with butter

The calorie content of oatmeal in water with oil per 100 grams is 93 kcal. 100 g of the product contains:

3.1 g protein;
2.4 g fat;
15 g of carbohydrates.

Oatmeal in water with oil - dietary product with a little fat. Such porridge is indicated for restoring strength during heavy physical and mental stress, it is an effective source of slow carbohydrates in the body.

Calorie content of oatmeal in water without sugar, with sugar per 100 grams

The calorie content of oatmeal in water without sugar per 100 grams is 14.6 kcal. In a 100 gram serving, 0.5 g of protein, 0.27 g of fat, 2.52 g of carbohydrates. For cooking, you need to boil 500 ml of water, add 100 g of oatmeal to boiling water, simmer the porridge over low heat until it becomes thicker.

The calorie content of oatmeal in water with sugar per 100 grams is 87 kcal. 100 g of product contains 3 g of protein, 1.68 g of fat, 15.1 g of carbohydrates.

Calorie content of oatmeal with raisins per 100 grams

The calorie content of oatmeal with raisins per 100 grams is 33.2 kcal. In 100 g of a dish:

0.91 g protein;
0.47 g fat;
6.43 g carbohydrates.

Steps for making oatmeal with raisins:

10 g of raisins are soaked for 8 - 10 minutes in boiling water;
in a saucepan, bring 200 g of water to a boil;
pour 4 tablespoons of oatmeal into the water, a pinch of salt. The resulting mixture is stirred and cooked over low heat for 6 - 7 minutes;
10 g of raisins are added to the finished oatmeal;
porridge is insisted under closed lid 5-7 minutes.

The benefits of oatmeal

The benefits of oatmeal are quite large and are as follows:

oatmeal is saturated with slow carbohydrates, saturating the body for a long time with strength and energy;
with regular consumption of porridge in the blood, the level of cholesterol decreases. A similar effect is achieved due to the content of soluble fiber, which absorbs cholesterol, in oatmeal;
oatmeal normalizes blood sugar concentration. Porridge cooked in water prevents sharp jumps in blood glucose;
oatmeal is indicated for the prevention of diabetes;

porridge is useful for weight loss, is an indispensable component of most diets;
due to the large amount of vitamins and minerals in the porridge, it is useful for strengthening the immune system;
useful substances of oatmeal are necessary for the prevention of heart disease, constipation, regulation of metabolism;
oatmeal helps to improve the condition of the skin, stimulates the nervous system, normalizes the liver, is indicated in the treatment of diseases of the gallbladder and pancreas;
Numerous studies have shown that oatmeal can help normalize blood pressure.

The harm of oatmeal

The following harm to oatmeal is known:

in very small quantities, oatmeal is allowed for celiac disease and diabetes;
when overeating with porridge, such negative effects as flatulence, bloating, stomach cramps occur;
in large quantities, oatmeal disrupts the absorption of calcium and vitamin D. If the mineral and vitamin composition is not restored, diseases of the skeletal system may develop over time;
it is recommended to refuse the packaged "quick" porridge with the addition of various flavors. Such oatmeal can provoke allergic reactions, it is strictly prohibited in case of exacerbations of gastrointestinal diseases.

Oatmeal is not only healthy cereal... Porridge from it can become a real medicine if the dish is properly prepared and consumed. There are a lot of recipes. In skillful hands, porridge turns into the most delicious and favorite dish... Oatmeal has practically no contraindications, the body reacts positively to it, the intestines are cleansed, due to which the skin becomes healthy and becomes radiant.

It has a beneficial effect on the functioning of the digestive organs. It is oatmeal that is first introduced into the diet after undergoing surgical interventions, hungry diets, and a long abstinence from food.
Contains coarse fiber... In ¾ glasses of dry cereals - the daily rate of dietary fiber (for an adult). Therefore, with regular use of oatmeal, you can forget about clogged intestines, constipation and all the resulting problems.
Oatmeal proteins help build muscle mass.
Reduces the risk of blood clots. The dish is useful for people suffering from cardiovascular diseases.
Slow carbs are the right breakfast to keep you full until lunchtime.
It is recommended to eat dishes from this cereal for schoolchildren, students and other people involved in mental work. Porridge will relieve drowsiness, cheer up, help to concentrate.
Oatmeal is often a part of diets and fasting days. Porridge cooked in water has low calorie content and high nutritional properties, so it can be used for weight loss.

The benefits of oatmeal for the body are obvious. The product is actively used in dietary and medical nutrition. The porridge tastes good and is available. By using additives, you can add different flavors to a dish.

Oatmeal: how to choose a healthy product

Store shelves are bursting with packages of different kinds oatmeal. Cereals differ in appearance, size of flakes and grains, method and time of cooking. Main types:

cereals fast food do not require heat treatment, or cooking lasts no more than 2 minutes;
Hercules - the thickest and largest flakes, require cooking for 10-15 minutes;
oat groats- flattened whole grains that require a long cooking time, which usually takes about 30-35 minutes.

Instant oatmeal contains the least nutrients and valuable substances. The most useful are whole grain cereals and rolled oats. They retain the maximum amount of fiber, valuable vitamins and minerals.

How to make healthy porridge

Oatmeal dishes are always sticky, slimy. On cooling, the consistency becomes much thicker than after cooking. Basic rules for making healthy porridge:

Porridge is boiled in water or milk. The cereal is always poured into a boiling liquid.
For a viscous dish, water is added at least 150 ml per 50 g of cereal.
If the dish is not intended for weight loss or cleansing, then salt is added to improve the taste.
Refined sugar can be replaced with dried fruits, honey, berries and fresh fruit.
The oil dramatically increases the calorie content of the dish, the fat must be added in dosage.
If the dish is prepared in advance, then the amount of cereal is reduced by a third.

To preserve the maximum amount of benefit in the dish, you can not expose the cereal heat treatment... It is enough to put oatmeal in a thermos, pour boiling water or milk, leave for 3 hours. This is how breakfast is prepared the night before.

Oatmeal for weight loss

Complex carbohydrates, which are contained in oatmeal, are digested slowly, preventing a sharp rise in blood sugar levels. One portion of the dish will give the body satiety for 3-4 hours. Wherein energy value cereals boiled in water or skim milk - only 88-100 kcal.

The main benefits and properties of oatmeal:

suppresses sugar cravings;
the product is widespread, available, inexpensive;
goes well with various additives, which allows you to make the diet varied and healthy;
even porridge with prolonged cooking does not take much time to cook;
increases skin elasticity, which is very important when losing weight.

For weight loss on oatmeal, they arrange mono-diets, spend fasting days, include in the system proper nutrition... Mono-diets do not require thinking through the menu, you do not need to cook several different dishes, the set of products is minimal: oatmeal and water. To taste, add cinnamon, pepper, ginger to the porridge. A significant disadvantage of such a diet is the difficulty of aging. Not everyone can eat the same food for a week. As with other mono diets, weight loss often returns rapidly.

It is much more useful to make porridge a daily breakfast on the system of proper nutrition. The dish is complemented with fruits, seeds, honey. Fasting day on oatmeal is effective and useful. It helps to cleanse the body, remove excess water, relieve 400-800 g of weight.

Fasting day on oatmeal

For fasting day porridge is cooked in water without adding salt and sugar. It is allowed to add spices for a change. You can also add unsalted spices: ginger, black pepper or paprika.

Porridge recipe

Pour 1 cup of cereal with 3 cups of water, prepare an ordinary viscous porridge... Divide the resulting dish into 5 equal parts according to the number of meals. It is advisable to use it every 3 hours. The last appointment is 3 hours before bedtime. In between meals, clean water is always used. You need to drink at least 2 liters per day.

Advice! If by the evening of the fasting day you feel severe hunger or your stomach begins to boil actively, you can drink a glass of kefir or eat one green apple... These foods have a low calorie content, they will not allow you to break loose and eat something harmful.

Video: How to Diet Oatmeal

Oatmeal to cleanse the intestines (oat scrub)

Oatmeal rich in fiber will help to gently cleanse the intestines and normalize stools. Due to this, the stomach will become flatter, the complexion and skin condition will improve, and immunity will increase. Cleaning is recommended for people with acne on the face and body, suffering from oily skin. You can use boiled porridge for the oatmeal scrub, but raw cereals work much more efficiently.

Colon scrub recipe

Composition:
Oatmeal flakes - 2-3 tbsp. l.
Water - 50 ml
Milk - 1 tbsp. l.

Application:
Bowel scrub should be prepared the day before. Pour oatmeal with cold boiled or purified water, add a spoonful of milk, which can be replaced with cream. Stir the mixture thoroughly, put in the refrigerator.

In the morning on an empty stomach, drink a glass of water, after 15 minutes, eat the prepared scrub. You can add a teaspoon of honey or nuts to the porridge, but one thing. Salt and refined sugar are prohibited. It is recommended to have a full breakfast 3 hours after eating oatmeal. The course of cleansing with a scrub is 30 days.

Remember: Cleaning procedures are recommended from 6 to 8 in the morning. It is at this time that the digestive tract begins to work, the body wakes up after a night's sleep.

Oatmeal for constipation

Constipation is very harmful: it disrupts the digestive system, poison the body with toxins, and interferes with normal blood supply. Congestion is harmful at any age. There are many medications and folk remedies fight constipation. Oatmeal is one of the safest and most affordable. It is allowed to use it for children from 7 months of age, provided that there is no allergic reaction to gluten and other ingredients of the dish.

Constipation porridge recipe

Composition:
Oatmeal - 0.3 cups
Water - 1 glass
Vegetable oil - 1 tsp.
Prunes - 3 pcs.

Preparation: In a saucepan on the stove, cook an ordinary viscous cereal porridge. Rinse prunes, cut into small cubes, add 3 minutes before the end of cooking. Ready dish season with vegetable oil: sunflower, linseed or olive. It is important that the product is unrefined. Salt and sugar can be added, but in small quantities. It is recommended to eat porridge on an empty stomach in the morning as the main breakfast.

Oatmeal for beauty

Oat flakes contain vitamins of group B, K and E. When eating dishes from this cereal, the condition and color of the skin improves, elasticity increases, acne caused by problems with the digestive system and intestines disappears. Nails and hair become stronger and grow better.

Oatmeal can be taken internally and used externally. In cosmetology, only natural flakes with prolonged cooking are used, containing the maximum amount of nutrients. In this case, it is not necessary to subject the cereal to heat treatment. Usually porridge is brewed with boiling water, insisted, then used as a scrub, masks on its own or with the addition of other ingredients: honey, coffee, dairy products, cosmetic oils.

Video: Oatmeal for beauty in the program "About the most important thing"

The harm of oatmeal: who should not be eaten

Oatmeal is beneficial to the body, but you should not make it the basis of the diet. When the product is consumed in large quantities and for a long time, the absorption of vitamin D and calcium is impaired. It is caused by the accumulation of phytic acid. This leads to a weakening of the skeletal system.

The main contraindication is gluten intolerance (celiac disease). But also do not forget that instant oatmeal without cooking and flavored dishes from bags do not carry any benefit, can cause allergies, indigestion, and thereby harm the body.

Composition:

1/2 cup rolled oats (thin)
1/2 cup milk 1.5%
1/2 glass of water
1/2 tsp cinnamon
a slice of orange or lemon peel
1/3 banana
1-2 tbsp raisins
flax seeds or any seeds (sunflower, sesame ...)

Slimming Oatmeal Recipe

As you can see, this healthy breakfast contains cinnamon. This is an incredibly healthy seasoning! I advise you to include it in your diet every day. Why is cinnamon useful:

excellent antioxidant (an important element in the fight against aging, essential for maintaining beauty and health)
reduces the level of "bad" cholesterol
lowers blood sugar
promotes the burning of belly fat (!!!) scientifically proven
reduces cravings for sweets, in particular for sugar
has anti-inflammatory effect

So, let's prepare healthy breakfast for weight loss for every day. Of course, you need to understand that the rest of your diet must also be adjusted if you strive for a slim and healthy lifestyle.

Pour the oatmeal into a saucepan. I always use a thin oatmeal or 5-grain mix that comes in boxes (like Uvelka). The real oatmeal, known as Hercules, is not brewed this way because it tastes bitter. It is better to cook them as expected for 15-20 minutes with salt and sugar, then it is delicious.

Fill with milk and water. You don't have to use milk at all, just water. You can replace regular milk with vegetable (soy, coconut, nut). If there is no 1.5% milk, then I simply dilute the milk of 3.2 or 2.5% fat in half with water. I don't like to cook porridge without milk at all.

Add cinnamon and orange or lemon peel.

Bring the porridge to a boil, mix well. You can add flax seeds at this moment or after the porridge is infused. Cover with a lid, remove from the stove and let it brew for 10 minutes.

In the meantime, you can rinse and pour over the raisins with boiling water.

Pour flax seeds into the steamed porridge and mix. I talked a little about the benefits of flaxseed in the flourless charlotte recipe (link at the end of the recipe). If you do not have flax seeds, but there are other seeds, then add them already on the plate.