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

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

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

Recipe for cooking:

• 400 ml of milk is poured into 400 ml of boiling water;
• 150 g of oatmeal is poured into the resulting water-milk liquid. Porridge is cooked over low heat for 5 minutes with stirring;
• 1 teaspoon of sugar and salt to taste are added to the finished oatmeal in milk. Everything is thoroughly mixed, and the porridge is allowed to brew for 3-4 minutes.

Calorie content of oatmeal in milk without sugar per 100 grams

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

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

To prepare oatmeal with milk without sugar, you need:

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

Calorie content of oatmeal in milk with butter per 100 grams

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.

Cooking steps:

• 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, pour 200 g of oatmeal into it in small portions;
• after boiling, porridge is cooked for 6 minutes;
• put 1 tablespoon of butter in the finished dish.

Calorie content of oatmeal on water per 100 grams with oil

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 is a dietary product with a small amount of fat. Such porridge is indicated for recuperation during heavy physical and mental stress, it is an effective source of slow carbohydrates in the body.

Calorie content of oatmeal on 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, boil 500 ml of water, add 100 g of oatmeal to boiling water, cook the porridge over low heat until it becomes thicker.

Calorie content of oatmeal on water with sugar per 100 grams is 87 kcal. In 100 g of the product 3 g of protein, 1.68 g of fat, 15.1 g of carbohydrates.

Calorie content of oatmeal with raisins per 100 grams

Calorie content of oatmeal with raisins per 100 grams is 33.2 kcal. In 100 g of the dish:

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

Steps to prepare oatmeal with raisins:

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

Benefits of oatmeal

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

• oatmeal is saturated with slow carbohydrates that saturate the body with strength and energy for a long time;
• With regular consumption of porridge in the blood, the level of cholesterol decreases. A similar effect is achieved due to the content of cholesterol-absorbing soluble fiber in oatmeal;
• oatmeal normalizes the concentration of sugar in the blood. Porridge cooked on 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 porridge, it is useful for strengthening immunity;
• 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 proven the properties of oatmeal to normalize blood pressure.

Harm of oatmeal

The following harm of oatmeal is known:

• in very small quantities, oatmeal is allowed for celiac disease and diabetes;
• when overeating 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 abandon packaged "quick" porridge with the addition of various flavors. Such oatmeal can provoke allergic reactions, it is strictly prohibited during exacerbations of gastrointestinal diseases.

Oatmeal with blueberries, no sugar

Weight: 200g

Oatmeal porridges with additives are made from high quality whole grains of oats, flattened into thin flakes. They are tasty and nutritious, contain natural vitamins and minerals. Oatmeal is rich in dietary fiber, which aids in digestion and overall well-being. Gives a feeling of satiety for a long time.

Compound: oatmeal, dried blueberries, freeze-dried blueberries powder, Blueberry flavor. This product contains gluten and may contain traces of lactose.

Appearance and color: A mixture of flakes of varying degrees of crushing with dried blueberries, a small amount of broken flakes is allowed. Cream-colored flakes with a slight white tint.

Taste: Characteristic of this product, without foreign tastes, not sour, not bitter.

Smell: Characteristic of this product, without foreign odors, not musty, not moldy.

Storage: at a temperature not exceeding 20 °C and a relative air humidity of not more than 75% in a place protected from extraneous odors.

Shelf life: 16 months.

When talking 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 are watching their weight. The nutritional value of such porridge is:

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

Oatmeal has a fairly high calorie content:

100 grams of cereal accounts for 350 kcal.

But when cooking, this value changes, as the cereal swells and adds in volume.

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

Due to the high fiber content, oatmeal has a beneficial effect on the functioning of the stomach and intestines. It is rich in 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 100-gram serving 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 adds about 15 calories to a 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 a lot of useful properties.

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

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

We have already analyzed, as well as possible options for proper breakfasts. But still, whatever one may say, there is nothing better and simpler than standard oatmeal (without sugar, of course). Therefore, I want to talk about the best oatmeal recipes for breakfast for weight loss.

Why for weight loss? Yes, because ordinary oatmeal is cooked in the same way, but already adding more high-calorie ingredients - whole milk instead of skimmed milk, honey instead of stevia extracts, high-quality butter, etc.

PP-oatmeal in the morning: all the secrets

I won’t talk about the benefits of oatmeal porridge in the morning for a long time, everyone who is not lazy wrote about it.

I can only say that these are slow carbohydrates, a low glycemic index, which means a long-term energy boost is guaranteed, as well as a lot of vitamins, minerals, etc.

All these "buns" can only be obtained from good, high-quality flakes.

For pp-shnik the main indicator of quality is minimal processing.

I.e, the larger the flakes, the longer the manufacturer recommends cooking them, the better! And one more sign - the composition should contain only oatmeal! No dried fruits, nuts, etc. It is wiser to add all this yourself, perhaps fatty nuts or high-calorie raisins do not fit into yours.

On milk or water will be your oatmeal, see for yourself. It is more familiar and tastier with milk, and there are more benefits in such a porridge. But if your body does not perceive lactose or you simply do not want to consume dairy for some reason, then cook with ordinary clean water.

Often, oatmeal is perceived by pp-shniks as “boring” porridge, they say, they get bored with the same thing every day. Here it is important to fantasize, because you can add anything to oatmeal - from an ordinary apple to meat or even fish! In the recipes I will give some great combinations.

You can cook oatmeal dietary porridge in different ways, there is no recipe better or worse. I will share the main basic options with proportions and indication of calories and bju, and you already choose what you like best.

Step-by-step detailed recipe for porridge with milk

I'll start with my most favorite oatmeal - boiled on a mixture of milk with pure ordinary water.

Not only I eat such porridge, but also the children, my husband.

This recipe uses instant cereal, but those that need to be cooked for longer than 7 minutes are tastier and healthier.

Nutritional value per 100 g:

1. Calories: 73
2. Proteins: 2,6
3. Fats 04
4. Carbohydrates: 15

Serving Calories Without Additives: 194 kcal

Ingredients for 1 serving:

• milk with a minimum fat content - 120 ml
• water - 100 ml
• flakes - 3 tbsp.
• salt - a pinch

Process step by step:

Pour milk into a deep small saucepan. We put on fire.

Add plain clean water. The result should be about a glass of liquid.

Add cereal and salt, mix.

After boiling, stir again and turn off. Cover with a lid and let it steep for 5-10 minutes. If the flakes are large, let them simmer over low heat for 2-3 minutes. No longer needed.

So different and delicious

After the milk porridge is cooked, you can improve or diversify its taste by adding anything you like.

Oatmeal with cottage cheese and berries

Adding cottage cheese to porridge in the morning is the best thing you can think of, because cottage cheese is a protein product.

And after waking up, we need proteins for the beauty of the figure.

Calorie content of 1 serving of the supplement: 70 kcal. That is, a delicious breakfast with cottage cheese and berries is about 260 kcal!

For a portion of porridge you need:

• 50 g low-fat cottage cheese
• 2 tbsp any berries

Then everything is simple:

While the oatmeal is steaming, mix all the ingredients right in the bowl. If your berries are not fresh, but frozen, put them in the microwave for a minute, and only then add to the cottage cheese.

Now we puree everything with a blender, mixer. Or just mix. Add porridge, dry stevia - a yummy for breakfast is ready!

Chocolate oatmeal for sweet tooth

Love chocolate but can't afford it yet because you're losing weight?

Add cocoa powder and a banana to your morning oatmeal - low in calories and very chocolatey!

Calorie supplement for 1 serving - 85 kcal, that is, the whole breakfast - 270-280 kcal!

For 1 serving:

• 1 small or half large ripe banana
• 1 tsp any cocoa powder
• vanillin - a pair of crystals
• sweetener - to taste

Cooking 2 minutes:

We cut the banana coarsely, send it immediately to the plate.

There is also cocoa, a sweetener and, of course, vanillin - it is he who will make the aroma truly chocolate.

We mix everything, trying to achieve uniformity.

Add oatmeal and you're good to go!

More options to choose from

The calorie content of any breakfast of oatmeal with milk and the proposed additives will be no more than 300 kcal, that is, it will fit into almost any diet - for weight loss and not only.

Here's another several good options similar to KBJU oatmeal supplements:

• baked apple (medium) + cottage cheese (50 g) + cinnamon;
• cottage cheese (50 g) + 2 pieces of dark chocolate without sugar;
• baked pumpkin + 1 tsp sesame;
• strawberries + low-fat cottage cheese.

There are also “Unsweetened” options, but then it’s better to remove the milk in the recipe, replacing it with the same amount of water. By the way, they are even better in terms of bju - there is more protein in these:

• boiled chicken breast (100 g) + greens;
• any low-fat cheese and serve with a boiled egg;
• add 3 tbsp to porridge already prepared liver pate.

water oatmeal recipe

On the water, you can cook oatmeal with raisins and apples.

This method differs from the previous one, as the flakes are boiled with dried fruits.

Raisins can be replaced with dried apricots, dried strawberries, etc.

From the specified amount of ingredients, one serving of oatmeal is obtained, weighing 290 grams. KBJU of the whole serving: calories - 204.5, proteins - 6.4, fats - 3.2, carbohydrates - 37.4.

If the diet is not for you, just add a teaspoon of honey after cooking. Only a little - a sweet apple and raisins too.

You will need for 1 serving:

• oatmeal - 50 g
• 200 ml purified water
• 40 grams of apple
• 5 grams of raisins
• a little salt
• ground cinnamon can be added to taste.

Cooking:

Rinse the raisins in warm water, put in a saucepan along with hercules. Fill with water and turn on the gas to maximum.

Wait for the boil, cover the pan with a lid and simmer over the slowest heat until the water has completely boiled away. This will take approximately 5 minutes.

Peel the seeds and peel the apple, finely chop or grate on a coarse grater.

Mix with oatmeal. You can sprinkle with ground cinnamon and season with fat-free yogurt.

An apple can be replaced with a pear, banana, fresh apricots or plums.

Recipe for the laziest without cooking

If the morning is always difficult for you, then cook porridge in the evening. Moreover, it is not difficult to do this at all - you don’t even need to cook anything!

Will need:

• glass of water (or mix with milk)
• 3 tbsp dry oatmeal
• salt, stevia - to taste

It's simple:

1. Boil the liquid (you can even in the microwave).
2. In a deep bowl, mix the cereal with salt and sweetener. You can add some dried fruits, nuts.
3. Pour boiling water, mix, cover with a lid, a flat plate.
4. In the morning, porridge is ready! There are even more useful substances in this one.

Tips from experienced pp-shnikov in the end

Instead of liquid, try to take dried fruit compote or even any juice - it turns out not even porridge, but some kind of fruit dessert.

In general, do not be afraid to fantasize - lemon zest, turmeric, flax seeds, almond flakes, dried or dried berries, coconut flakes or coconut milk - all this will give new tastes.

By the way, there are disputes about the harm of oatmeal. It is even widely believed that it is dangerous to eat it every day, since the flakes contain a substance that leaches calcium from the body. I think this is exaggerated (some people like to catch up with fear), and no one has canceled high-quality vitamins. At least I have not met any oatmeal lover with bone and joint health problems.

Video recipe for pp-oatmeal with almond milk

For vegans or those who do not drink regular milk or just want something more exotic, I suggest cooking a super-delicious porridge with dates and bananas:

Oatmeal is not only a 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. There are practically no contraindications for oatmeal, the body reacts positively to it, the intestines are cleansed, due to which the skin becomes healthy and radiant.

1. Favorably affects the functioning of the digestive organs. It is oatmeal that is the first to be introduced into the diet after undergoing surgical interventions, starvation diets, and long abstinence from food.
2. Contains coarse fiber. In ¾ cups of dry cereals - the daily norm of dietary fiber (for an adult). Therefore, with regular use of oatmeal, you can forget about clogged intestines, constipation and all the ensuing problems.
3. Oatmeal proteins help build muscle mass.
4. Reduces the risk of blood clots. The dish is useful for people suffering from cardiovascular diseases.
5. Slow carbohydrates are the right breakfast, which will give satiety until lunch.
6. It is recommended to use dishes from this cereal for schoolchildren, students and other people involved in mental work. Porridge will relieve drowsiness, cheer you up, help you concentrate.
7. Oatmeal is often an element of diets and fasting days. Water-cooked porridge has a 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 clinical nutrition. The porridge tastes good and is affordable. Using additives, you can give the dish different tastes.

Oatmeal: how to choose a healthy product

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

• instant oatmeal does not require heat treatment, or cooking lasts no more than 2 minutes;
• hercules - the thickest and largest flakes, require cooking for 10-15 minutes;
• oatmeal - flattened whole grains that require a long boil, which usually takes about 30-35 minutes.

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

How to cook healthy porridge

Oatmeal dishes always turn out viscous, slimy. When cooled, the consistency becomes much thicker than after cooking. Basic rules for preparing healthy porridge:

1. Porridges are boiled in water or milk. Groats are always poured into a boiling liquid.
2. For a viscous dish of water, at least 150 ml is added per 50 g of cereal.
3. If the dish is not intended for weight loss or cleansing, then salt is added to improve the taste.
4. Refined sugar can be replaced with dried fruits, honey, berries and fresh fruits.
5. Oil dramatically increases the calorie content of the dish, you need to add fat in doses.
6. If the dish is prepared in advance, then the amount of cereal is reduced by a third.

To keep the maximum amount of benefit in the dish, you can not heat-treat the cereal. It is enough to put oatmeal in a thermos, pour boiling water or milk, leave for 3 hours. In this way, breakfast is prepared the day before.

Oatmeal for weight loss

Complex carbohydrates, which are contained in oatmeal, are digested slowly, do not allow blood sugar levels to rise sharply. One serving of the dish will give the body satiety for 3-4 hours. At the same time, the energy value of cereals cooked in water or skim milk is only 88-100 kcal.

The main benefits and properties of oatmeal:

• suppresses cravings for sweets;
• the product is widespread, accessible, inexpensive;
• goes well with various additives, which allows you to make the diet varied and healthy;
• even porridge with long cooking does not require much time to cook;
• improves skin elasticity, which is very important when losing weight.

For weight loss on oatmeal, they arrange mono-diets, spend fasting days, and include them in the proper nutrition system. 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 endurance. Not everyone can eat the same food for a week. As with other mono-diets, lost weight often returns rapidly.

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

Unloading day on oatmeal

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

porridge recipe

Pour 1 cup of cereal with 3 cups of water, cook an ordinary viscous porridge. Divide the resulting dish into 5 equal parts according to the number of meals. Recommended to use every 3 hours. The last dose is 3 hours before bedtime. In between meals, clean water is required. For a day you need to drink at least 2 liters.

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

Video: How to diet on oatmeal

Oatmeal for colon cleansing (oatmeal 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 an oatmeal scrub, but raw cereal works much more efficiently.

Colon cleansing scrub recipe

Compound:
Oat flakes - 2-3 tbsp. l.
Water - 50 ml
Milk - 1 tbsp. l.

Application:
Scrub for the intestines 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 cooked scrub. You can add a teaspoon of honey or nuts to porridge, but one thing. Salt and refined sugar are prohibited. A full breakfast is recommended 3 hours after eating oatmeal. Scrub cleansing course - 30 days.

It should be remembered: 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 brings great harm: disrupt the digestive system, poison the body with toxins, interfere with normal blood supply. Stagnation is harmful at any age. There are many medications and folk remedies to combat constipation. Oatmeal is one of the most affordable and safe. It is allowed to use it for children from 7 months of age, provided there is no allergic reaction to gluten and other ingredients of the dish.

constipation porridge recipe

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

Cooking: 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. Season the finished dish 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. Porridge is recommended to be consumed on an empty stomach in the morning as the main breakfast.

Oatmeal for beauty

Oat flakes contain vitamins 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, grow better.

Oatmeal can be taken internally and used externally. In cosmetology, only natural flakes with long-term cooking are used, containing the maximum amount of useful substances. At the same time, 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 alone 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"

Harm of oatmeal: who should not use

Oatmeal is beneficial to the body, but you should not make it the basis of the diet. When using the product in large quantities and for a long time, the absorption of vitamin D and calcium is impaired. It is due to the accumulation of phytic acid. This leads to 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 sachet dishes do not carry any benefit, they can cause allergies, indigestion, thereby harming the body.