BREAKFAST OAT

OATMEAL WILL CHANGE YOUR MORNINGS.

Oatmeal is whole grain which means they are high in fiber and this helps control hunger as it will help you stay full for longer. They are from plant and are good sources of phosphorus, copper, biotin, vitamin B1, and magnesium. 

This simple meal is really healthy and is best taken for breakfast because of it makes you feel energetic because of the carbohydrate content and you feel full for longer too, reducing snacking rate during the day. How awesome is that, way too awesome.

Eating oatmeal can lower cholesterol level and reduces the risk of high blood pressure and type2 diabetes. 

WHAT TYPE OF OAT SHOULD I BUY?

Do not go for pre-packed or instant oat as they can be high in sugar and sodium, and this two will slow down your weight loss process and if you trying to be healthy should know too much of both can increase the risks of diabetes and high blood pressure.

Instead, buy plain Oat with no flavours added. It should say, Oat only on the ingredients when you check the packaging. 

MISTAKE PEOPLE MAKE WITH OAT

Although oat is healthy but what you put in it matters a lot.  

- Avoid adding sugar or syrup. You can add honey or sultanas as they are more natural and healthy.

- Avoid using condensed milk: This are high in fat and if at all you have to, use 1teaspoon (the spoon one) per 30g of oat. You should take about 30g-50g of oat for breakfast if you trying to lose weight, just to make sure you don't consume too many calories, but can take more of trying to gain weight.

Below is how one of the healthy way I eat oatmeal for breakfast. 

OAT PORRIDGE RECIPE 40g 

Ingredients

40 g Oat 150 kcal 

Boiled kettle Water 0 kcal 

3 tbsp UHT semi skimmed milk  20 kcal 

25g Sultanas: you can use honey, I do sometimes. ( 10 kcal)

1 tsp Cinnamon (Optional) 6 kcal

25g peanut 150 kcal

Total estimated Calorie: 336 kcal (which isn't bad for breakfast)

How: 

I put 40g of oat in a small bowl and add boiled kettle water. 

Place in the microwave for two (2) minute, always checking on it and stir, because it can easily rise and go over the bowl, and cleaning is hard work, so I prefer looking through the microwave for the whole 2 minute, I have to because if I don't, I get to eat even smaller amount of oat or have to make it again.
I then add the milk, about 3tablespoon (the big one; the one we eat with, not the cooking one 😉) and I stir together.
Top it with cinnamon, sultanas and peanut.

For more Oat Recipe, check out my next blog. Will be posting health recipe on different ways to eat oat.

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