How to eat oats without milk: 9 healthy breakfast recipes
How to eat oats without milk: 9 healthy breakfast recipes
Oats are whole grain cereals derived from Avena sativa, which is the favorite breakfast meal for most people. Being a nutritious food material, oats are readily adaptable to a decent diet because they are easily digestible by persons of all ages. They will continue to help you keep good heart health and weight management because their health benefits are really great. One of the easiest and healthiest ways to enjoy oats is by mixing them with milk. You can eat oatmeal or drink a smoothie with oats, but if you are lactose intolerant or simply do not like milk at all, well, there are more ways to eat oats without milk!
Why are oats paired with milk?
The combination of oats with milk definitely adds flavor and texture to the meal but has a lot of benefits. Having oats with milk is beneficial if you are suffering from type 2 diabetes. In a study published in the European Journal of Clinical Nutrition, in 2019, overnight-soaked oats cooked in skimmed milk maintained their low GI as well as insulin index. Know other benefits of oats.
1. Nutritional enrichment
According to the US Department of Agriculture, one hundred grams of oats contain 13.15 grams of protein. Adding milk to oats adds protein to the meal. "This is great for muscle maintenance and repair, which is especially helpful for those into workouts," says nutritionist Pooja Kedia. Milk is high in calcium, which is very useful for the bones and teeth; taken with oats, it facilitates enough calcium in the body.
2. Better nutrient absorption
If one uses whole milk or full-fat milk, there will be fat content. This can help in the absorption of fat-soluble vitamins, A, D, E, and K, which might result from added ingredients like fruits or nuts.
3. Long-term energy release
This will balance the meal with carbohydrates from oats and protein and fat from milk, helping to sustain energy levels throughout the morning. According to the expert, "This can make you feel less hungry and avoid crashes of energy level."
How to Eat Oats without Milk?
Following are some of the oats recipes with no milk:
1. Oats with Chia Seeds
Ingredients
1/2 cup rolled oats
1 tbsp of chia seeds
1/2 banana sliced
1 tbsp of honey
1/2 cup of water
Fresh fruits for topping - berries
Instructions
Mix well in a jar or container the rolled oats, chia seeds, water, and honey. Top with banana slices and other fruits. Cover and refrigerate overnight. Enjoy it cold the next morning.
2. Savory Oats with Spinach and Egg
Ingredients
1/2 cup of rolled oats
1 cup of vegetable broth
1 cup of fresh spinach
1 egg
Salt and pepper to taste
Olive oil to taste (optional)
Instructions
In a saucepan, the vegetable broth is brought to a boil. Add the rolled oats and cook until thickened for about 5 minutes. Stir in the spinach until it's well cooked. In another pan, boil the egg. Cook oats in a pot, place them in a bowl, and top with the egg. Season with salt, pepper, and olive oil.
3. Oatmeal cookies
Ingredients
1 cup of rolled oats
1/2 cup of mashed bananas
1/4 cup peanut butter or almond butter
1/4 cup of raisins
1 teaspoon of cinnamon
1/2 teaspoon of vanilla extract
Instructions
Heat oven to 350 degrees Fahrenheit and grease a baking sheet using parchment paper. Mix all ingredients in a mixing bowl until combined. Scoop spoons of this mixture onto the baking sheet. Bake for 10 to 12 minutes or until golden brown. Let it cool before serving.
4. Oats and banana pancakes
Ingredients
1 cup of rolled oats
1 ripe banana
1/2 cup of water
1 teaspoon of baking powder
1/2 teaspoon of cinnamon
Vegetable oil for frying
Instructions
In a blender, mix oats, bananas, water, baking powder, and cinnamon until smooth. Heat a skillet over medium heat and add a little cooking oil. Put small portions of batter on the skillet to make pancakes. Cook until you see that the surface develops a bubble. Flip over to the other side. Continue cooking till they become golden brown on both sides. Serve hot with toppings of your choice.
5. Oatmeal energy balls
Ingredients
1 cup of rolled oats
1/2 cup of peanut butter
1/3 cup of honey
1/2 cup of dried fruits
1/2 teaspoon of vanilla extract
A pinch of salt
Instructions
In a mixing bowl, combine all the ingredients and mix well until the ingredients are well incorporated into one another. Give the mixture the shape of small balls. Place them on a baking sheet, refrigerate for at least 30 minutes to firm up then serve.
6. Baked oatmeal squares
Ingredients
2 cups of rolled oats
2 ripe bananas, mashed
1/4 cup of honey
1/2 cup of applesauce
1 tsp of cinnamon
1/2 teaspoon baking powder
1/2 cup of chopped nuts or dried fruits (optional)
Instructions
Heat the oven and grease a baking dish. Combine all ingredients in a bowl, until they are well mixed. Transfer into the baking dish, and ensure it is evenly distributed. Bake for 25 to 30 minutes or until set and golden. Let them cool then cut them into squares to serve.
7. Oatmeal smoothie
Ingredients
1/4 cup of rolled oats
1 banana
1 tablespoon of peanut butter
1/2 cup of yogurt
Instructions
In a blender, combine oats, bananas, peanut butter, yogurt, and ice cubes. Blend them, pour in a glass then enjoy your smoothie made of oats without milk.
8. Savory oat bowl with avocado
Ingredients
1/2 cup of rolled oats
Water 1 cup
1/2 avocado sliced
1/4 cup of cherry tomatoes halved
Salt, pepper, and chili flakes to taste
Instructions
Boil water in a saucepan. Add rolled oats and cook for about 5 minutes until it thickens. Transfer oats to a bowl and top with avocado slices, cherry tomatoes, salt, pepper, and chili flakes.
9. Oat porridge with apples and cinnamon
Ingredients
1/2 cup of rolled oats
1 cup of water
1 apple diced
1 tsp of cinnamon
1 tbsp of honey
Instructions
Take a pot in which you will boil water. Add rolled oats, chopped apple, and cinnamon. Simmer for about 5 minutes. Add honey to taste and mix. Serve hot.
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