How to make delicious raw oatmeal
In recent years, healthy eating has become a hot topic on the Internet, especially low-GI and high-fiber oatmeal. Raw oatmeal has become the breakfast of choice for many people because it retains more complete nutrients. This article will combine the hot healthy eating trends of the past 10 days to introduce you in detail to a variety of delicious ways to make raw oatmeal.
1. Healthy eating hotspot data on the entire network in the past 10 days
| Hot search keywords | heat index | Related topics |
|---|---|---|
| low calorie breakfast | 1,280,000 | How to eat oatmeal |
| high fiber foods | 980,000 | Nutritional value of oats |
| overnight oats | 2,450,000 | Lazy breakfast |
| Sugar control diet | 1,760,000 | Oats GI value |
2. Nutritional value of raw oatmeal
Raw oats (steel-cut oats) are cut directly from oat grains and retain more nutrients than instant oats:
| Nutritional information | Content per 100g | health benefits |
|---|---|---|
| dietary fiber | 10.6g | Promote intestinal peristalsis |
| protein | 16.9g | Increase satiety |
| beta-glucan | 4-6g | lower cholesterol |
| Vitamin B1 | 0.55mg | energy metabolism |
3. Basic processing method of raw oatmeal
1. Cleaning and soaking:Soak in cold water for 2 hours or overnight (need to be refrigerated in summer), which can reduce cooking time by 30%
2. Basic cooking method:
• Water to oat ratio 2:1
• Bring to a boil over high heat, then reduce to low heat and simmer for 20-25 minutes
• Turn off the heat and simmer for 5 minutes to make it softer and more chewy.
4. 6 popular ways to eat (with internet popularity data)
| practice | preparation time | heat index | core ingredients |
|---|---|---|---|
| Overnight Oats Cups | 5 minutes + chill | ★★★★★ | Yogurt/milk+chia seeds |
| Savory Oatmeal | 25 minutes | ★★★☆☆ | Mushrooms/chicken/green vegetables |
| Oatmeal Energy Cookies | 40 minutes | ★★★★☆ | Banana/Nuts/Honey |
| oats smoothie | 10 minutes | ★★★☆☆ | Frozen fruit/protein powder |
5. 3 Internet celebrity formulas (with over 500,000 likes on Douyin)
1. Matcha coconut oatmeal bowl
• Base: 150g cooked oatmeal
• Ingredients: 2g matcha powder + 30ml coconut milk + 50g diced mango
• Garnish: toasted coconut flakes + chia seeds
2. Salted egg yolk meat floss oatmeal
• Tip: Use oatmeal water instead of part of the water to cook porridge
• Add 1 tablespoon of salted egg yolk sauce + 15g of sugar-free pork floss
• Sprinkle chopped seaweed + 3 drops of sesame oil
3. Chocolate Lava Oatmeal Cups
• Bottom layer: oatmeal + cocoa powder + milk refrigerated overnight
• Middle layer: Greek yogurt + honey
• Top layer: Microwave-melted 85% dark chocolate
6. Top 5 cooking skills
1.Remove astringency:Dry roast it in a pan for 3 minutes before cooking to release the nutty aroma.
2.Thickening:Add 1/4 tsp flaxseed meal or mashed banana
3.Save time:Cook for 3 days at a time, keep refrigerated, and reheat when eating
4.Seasoning:Salt should be added after cooking to avoid hardening the oats
5.Creativity:Use rolled oats instead of breadcrumbs to make fried chicken coating
According to Zhihu’s “2023 Breakfast Survey Report”, 82% of respondents said that their acceptance of the improved oatmeal taste has increased significantly. It is recommended to control the daily intake to 40-75g dry weight according to personal blood sugar conditions, and it is better to eat it with high-quality protein and healthy fats.
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