Oats, as the "double harvest" of nutrition and popularity in grains, have to eat. In addition to the common ways of making milk oatmeal porridge, Babao porridge and yogurt oatmeal cup, there are many oatmeal "open" positions, each of which is fashionable and healthy.
Oat white jade perch soup: inhibiting excessive cholesterol intake
Raw materials: oat rice or oatmeal grains, North bean curd, perch, Flammulina velutipes.
Wash the oats and soak them in advance. Clean the perch, cut the bean curd and wash the Flammulina velutipes.
Add bean curd, perch and Flammulina velutipes and bring to a boil. Turn to medium heat and continue to cook for 10-15 minutes. Add salt and pepper.
Nutrition review: perch vitamin D can promote the absorption of calcium in tofu, and dietary fiber in oats and Flammulina velutipes can also inhibit the excessive absorption of cholesterol.
Milk flavored oat egg soup: protein, dietary fiber, vitamins a lot
Raw materials: milk, oatmeal, egg.
Soak oatmeal in milk.
Then beat the eggs and add them to a bowl of milk and oats.
Continue to add milk to adjust to the appropriate thinness, steam for 10-15 minutes.
Nutrition review: three kinds of food with high nutritional value are gathered together, which helps to supplement calcium, high-quality protein, dietary fiber and a variety of B vitamins. It is a good choice for breakfast.
High fiber oat biscuits: the combination of three high dietary fiber foods
Raw materials: oatmeal, egg, almond, dried cranberry.
Crush the dried almond and cranberry, mix well with oats and eggs.
If dry, dilute with milk. Take the right amount of mixed food, ball into balls, and then compact into thin round cakes on the chopping board.
Bake at 180 ℃ for 20 minutes.
Nutrition review: oatmeal is a master of dietary fiber in grains, and it is also rich in dietary fiber, such as almond, dried cranberry, etc. After baking, the taste is crisp and sweet. Compared with the oat biscuits sold in the market, the content of oil and sugar is greatly reduced. It is a good healthy snack for "carrying hunger" regardless of weight loss or muscle gain.
Oat Milk Cake: reducing sugar index
Raw materials: oats, millet flour, soybean flour, flour.
80 g oatmeal, 100 g millet flour, 100 g flour, 5 g dry yeast, mix well.
Add the milk and mix it into a paste with moderate consistency and a little fluidity.
Pour into a heat-resistant mould (oil in advance) and ferment at room temperature until there are many large pores on it.
Steam for 30-40 minutes, turn off the heat, and slowly remove the lid after 5 minutes.
Nutritional value: after adding oats, the content of dietary fiber is increased, which is conducive to slow down the rate of blood sugar rising, and the phytic acid content in oats can be reduced after fermentation, which is conducive to mineral absorption.