When it comes to breakfast, it’s hard to get healthier than oatmeal. Oats are one of the healthiest grains on the planet. Since the 70s, it has gradually found its place in our diets, in different forms: flakes, flour, oatmeal, porridge, vegetable drink or even oat bran.
Particularly recommended by nutritionists to help losing weight, oatmeal is a great choice in the morning. By slowing down the digestion carbohydrates, they promote satiety and allow you to last until midday. fibers contained in this superfood also help prevent heart disease by minimizing plaque buildup in the arteries. And if you suffer from cholesterol, it is also a good choice: oats are particularly recommended for their hypocholesterolemic action. It is one of the foods with the greatest impact on blood cholesterol levels.
Many recipes allow you to enjoy the oatmeal. Lisa Richards, nutritionist who advocates the Candida diet (based on an anti-inflammatory diet) has just shared two recipes, one savory version, the other sweet, à la American presswhich you can enjoy every day as part of a diet.
Oatmeal with red fruits
Ingredients : 1/2 cup oatmeal, 1/2 cup unsweetened almond milk (or any milk of your choice), 1/4 cup Greek yogurt, 1 tablespoon chia seeds, 1/ 2 teaspoon vanilla extract, 1/2 cup mixed berries (blueberries, strawberries, raspberries), 1 teaspoon honey (optional, for sweetness), pinch of cinnamon, chopped walnuts (e.g. , almonds, walnuts) for garnish
1. In a jar or container with a lid, combine the oats, almond milk, Greek yogurt, chia seeds and vanilla extract.
2. Stir well to make sure all ingredients are well mixed.
3. Gently stir in the mixed berries and drizzle honey over the mixture if desired.
4. Sprinkle a little cinnamon on top.
5. Close the container with the lid and refrigerate overnight or for at least 4 to 6 hours.
6. In the morning, stir the mixture well and if necessary, add a little almond milk to obtain the desired consistency.
7. Garnish with chopped nuts before serving.
Oatmeal in a savory version
Ingredients : 1/2 cup oatmeal, 1 cup water or low sodium vegetable broth, 1/4 cup diced vegetables (spinach, tomatoes, peppers, zucchini, etc.), 1/4 cup chopped mushrooms, 1 teaspoon olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, salt and pepper to taste, 1 tablespoon grated parmesan (optional, for garnish), fresh herbs (like parsley or chives) for garnish.
1. In a saucepan, heat the olive oil over medium heat.
2. Add the chopped mushrooms and diced vegetables. Saute for a few minutes until they start to soften.
3. Add the oats to the pan and toast for about a minute, stirring occasionally.
4. Pour in the water or vegetable stock and add the garlic powder, onion powder, salt and pepper.
5. Stir well, reduce the heat to low and cover the pan. Simmer for about 5 to 7 minutes, or until the oats are cooked and have absorbed most of the liquid.
6. Once the oats have reached the desired consistency, remove from heat.
7. Serve the savory oatmeal in a bowl and, if desired, garnish with grated parmesan and fresh herbs.
