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healthy oatmeal recipes to lose weight

Healthy Oatmeal recipes to lose weight

Healthy Oatmeal recipes to lose weight

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Healthy Oatmeal recipes to lose weight
Healthy Oatmeal recipes to lose weight

 

Oatmeal

Oatmeal is a preparation of oats that have been de-husked, steamed, and flattened, or a coarse flour of hulled oat grains (groats) that have either been milled (ground) or steel-cut. Ground oats are also called white oats.

Steel-cut oats are known as coarse oatmeal, Irish oatmeal, or pinhead oats. Rolled oats were traditionally thick old-fashioned oats, but can be made thinner or smaller, and may be categorized as quick oatmeal or instant oat meal depending on the cooking time required, which is determined by the size of the oats and the amount of precooking.

Benefits Of Oatmeal

One of the biggest benefits of eating oatmeal is the effect it has on reducing the low-density lipoprotein (LDL) in your body, the “bad” cholesterol.

The soluble fiber in oatmeal helps reduce the absorption of cholesterol into your bloodstream, and adding fruits can increase the amount of soluble fiber your getting, so it’s a double win.

All that healthy fiber in oatmeal can have a profound effect on improving your cardiovascular health.

Whole-grain oatmeal is also known to boost metabolism, to be specific minimally processed old fashioned and steel cut oats increase metabolism.

Swapping heavily processed quick oats for these minimally processed whole-grains help add complex carbohydrates to your diet, which in tern in makes your body work harder to break them down.

The extra work your body does to break down the whole-grain oatmeal increases your metabolism, and also keeps you feeling fuller and more satisfied for hours.

Oatmeal for Weight Loss

Eating oatmeal for weight loss is also a great habit that’s easy to follow. Not only does it taste great, but the body digests oatmeal at a slower pace, keeping blood sugar levels steady, your energy levels up, and reduces your hunger cravings.

You’ll feel more full all morning and will be able to resist the temptation to snack. A good oatmeal breakfast is definitely part of a clean eating diet plan that will help you drop weight easily.

How to cook oatmeal for weight loss:

  • Cook the healthy oatmeal in a naturally sweet, low calorie vegan milk like almond milk. It boosts metabolism, adds protein, and eliminates the need for sugar.
  • Top the healthy oats with metabolism boosting fruits, like berries, or apples.
  • Add zero calorie spices like cinnamon to add flavor, without calories.

Healthy Oatmeal With Peanut Butter and Banana Recipe

Oatmeal has a justified reputation as a healthy staple of the breakfast table, but that doesn’t make this humble grain infallible.

Problem is, plain oats are too boring to eat on a regular basis, and flavored oats carry a bevy of excess sugars and other ingredients that don’t belong in your breakfast bowl. So all of those instant oatmeal packets you think are a solid breakfast option are actually not doing anything to help your health out, and they could be doing more damage than you think.

We solve both problems by using peanut butter and almonds to provide a rich base of healthy fats and bananas for natural sweetness and a shot of potassium. This is the kind of oatmeal you could—and should—eat 5 days a week.

Oatmeal in its purest form has a ton of benefits that you don’t want to miss out on. From helping to lower your LDL cholesterol (the bad kind of cholesterol) to actually being one of the best sources of resistant starch—the type of carb that helps you lose weight—oats should be eaten on the regular, in the right way, of course.

We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes.

NUTRITION

320 calories, 10 g fat (1 g saturated), 17 g sugar

YOU’LL NEED

4 1/2 cups water
2 cups rolled oats
Pinch of salt
2 bananas, sliced
2 Tbsp peanut butter
1/4 cup chopped almonds
2 Tbsp agave syrup

HOW TO MAKE IT

  1. In a medium saucepan, bring the water to a boil. Turn the heat down to low and add the oatmeal and salt. Cook, stirring occasionally, for about 5 minutes, until the oats are tender and have absorbed most of the liquid.
  2. Add the bananas, peanut butter, almonds, and agave syrup and stir to incorporate evenly. If the oatmeal is too thick, add a splash of milk.

Eat This Tip

Peanut butter and banana may be our favorite oatmeal embellishment, but there are dozens of ways to trick out a plain bowl of boiled oats, including a few surprising ones (a hat tip to Mark Bittman, the first to introduce us to the idea of savory oatmeal).

  • Diced apples (raw or sautéed in a bit of butter), toasted walnuts, and a pinch of cinnamon
  • Sliced peaches, brown sugar, and chopped pecans (think peach cobbler)
  • Soy sauce, scallions, and a fried egg (trust us—this makes a lot of sense)

Oat milk

Firstly, we’d like to show you one of the most common ways to cook oatmeal, so that you can start to lose weight as soon as possible. Plus, it’s easy to make, and only requires a few minutes of preparation time.

Ingredients

  • 8 c. of mineral water
  • 1 c. of whole-grain oats
  • 1/2 tsp. of lemon juice

Directions

  • Firstly, using a blender, mix the oats in a cup of water until the mixture is smooth
  • Then add the rest of the water and mix again
  • Next, add the lemon juice
  • Finally, strain the drink in order to eliminate any chunks of oatmeal that may be left
  • Drink it every morningon an empty stomach and you will notice changes after 2 weeks

 

Healthy Oatmeal recipes to lose weight
Healthy Oatmeal recipes to lose weight

 

Oat-pear-ginger shake is a great oatmeal recipe for weight loss

Combining your favorite ingredients can be one of the greatest delights when it comes to losing weight.

Ingredients

  • 1/2 banana
  • 1 ripe pear without its skin
  • 1 skim yogurt
  • 1/2 c. of precooked oatmeal
  • 1/2 tsp. of chopped ginger
  • 4 ice cubes (optional)

Directions

  • First, put all the ingredients into a blender and process until the mixture is uniform throughout
  • Then, drink it as part of your breakfast, as it is an effective way to gain the energy you’ll need for the day

10 Healthy Oatmeal with Protein Powder Recipes

These 10 healthy protein oatmeal recipes are high in protein (20 grams!) and low in calories (just 366 calories!)

Below you’ll find 10 delicious recipes for oatmeal with protein powder.

Six of the recipes call for Vanilla Protein Powder (though the Mixed Berry High Protein Oatmeal would also be great with a berry protein powder!) and four are made with chocolate protein powder.

NGREDIENTS

1. Banana Nut Oatmeal Protein:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 banana
  • 1 tablespoon chopped walnuts or almonds
  • 1 teaspoon honey optional

2. Apple Cinnamon Protein Oatmeal Recipe:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 apple sliced
  • 1/2 teaspoon cinnamon or pumpkin pie seasoning
  • 1 teaspoon honey optional

3. Raspberry Coconut Oatmeal with Protein Powder:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 cup raspberries
  • 1 teaspoon unsweetened coconut flakes
  • 1 teaspoon honey optional

4. Mixed Berry High Protein Oatmeal:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 cup mixed berries raspberries, blueberries, strawberries
  • 1 teaspoon honey optional

5. Vanilla Blueberry Oatmeal Protein Recipe:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 cup blueberries
  • 1 tablespoon chopped almonds optional
  • 1 teaspoon white chocolate chips optional

6. Mango Coconut Protein Powder Oats:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop vanilla protein powder
  • 1/2 cup diced mango
  • 1 tablespoon coconut flakes
  • 1 teaspoon honey optional

7. Hazelnut Chocolate Oatmeal with Protein Powder:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop chocolate protein powder
  • 1 tablespoon chocolate hazelnut spread
  • 1 tablespoon chopped hazelnuts

8. Coconut Chocolate Protein Oats Recipe:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop chocolate protein powder
  • 1 tablespoon unsweetened flaked coconut
  • 1 teaspoon chocolate chips optional

9. Chocolate Strawberry High Protein Oats:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop chocolate protein powder
  • 1/2 cup chopped strawberries
  • 1 teaspoon chocolate chips optional

10. Peanut Butter Banana Chocolate Oats Protein Bowl:

  • 1/2 cup old fashioned rolled oats
  • 1 cup water
  • 1/8 teaspoon salt
  • 1 scoop chocolate protein powder
  • 1/2 banana sliced
  • 1 tablespoon peanut butter
  • 1 teaspoon chocolate chips optional

 

Healthy Oatmeal recipes to lose weight
Healthy Oatmeal recipes to lose weight

INSTRUCTIONS

  • Add the oats, water and salt to a pot, stir to combine.
  • Heat over medium heat for 8-10 minutes or until all the liquid is mostly absorbed, stirring once or twice.
  • Remove from the heat and stir in protein powder.
  • If the oats get too thick, add 1-2 tablespoons water.
  • Pour into a bowl and top with remaining ingredients (nuts, fruit, honey, nut butter) depending on the recipe you chose.

NUTRITION

Serving: 1.5cups Sodium: 354mg Calcium: 48mg Sugar: 8.8g Fiber: 9.6g Potassium: 282mg Cholesterol: 0mg Calories: 366kcal Saturated Fat: 0.8g Fat: 10.3g Protein: 20g Carbohydrates: 52.8Iron4mg

Healthy Mango-Ginger Overnight Oats Recipe

INGREDIENTS

2 cups quick-cooking oats
1 1/3 cups water
2/3 cup canned unsweetened light coconut milk
2 Tbsp honey
1/2 tsp grated fresh ginger
2 cups cubed fresh or frozen mango
Pomegranate seeds (optional)

HOW TO MAKE IT

  1. Place 1/2 cup oats in each four-pint jar (Mason jars work well here). In a 2-cup measuring cup, combine water, coconut milk, honey, and ginger. Pour over oats in jars.
  2. Add 1/2 cup mango to each jar.
  3. Cover; chill overnight or until oats are soft. Top with pomegranate seeds, if desired.

 

 

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