Oatmeal is the all-rounder of the breakfast kitchen and always a great choice. Whether as a crispy granola with natural yogurt, a creamy oatmeal with fruit, or a quick baked oats breakfast cake.
Oatmeal , as it's called in the USA, is an indispensable part of our breakfast tables because the healthy breakfast is very much in trend. Not without reason, as we believe, since this breakfast classic has so much to offer.
Besides a long list of healthy nutrients that can be seen, oatmeal also brings many other health benefits.
You can find out why oatmeal is the perfect breakfast and why it's so healthy here.
What is Oatmeal?
Oatmeal, porridge, overnight oats, oatmeal – different names that all mean the same delicious breakfast. When someone speaks of oatmeal, they mean oatmeal boiled in liquid , which becomes wonderfully creamy porridge due to the cooking method. Whether with milk, plant-based drinks, or water, honey, nuts, or fruit – anything goes with oatmeal. This is probably one of the reasons why it is so trendy.
The preparation of this popular breakfast classic is very simple: oatmeal can either be mixed with hot liquid, where it can then steep for a while, or it is traditionally cooked on the stove. If you are particularly in a hurry in the morning, you can also prepare your porridge in the microwave.
Then comes the creative part: refine your finished oatmeal with toppings of your choice to get even more out of your breakfast. Nuts (walnuts, hazelnuts, cashews,...), seeds (such as flaxseeds, chia seeds, sunflower seeds,...) and fruit are particularly popular. Season your oatmeal with vanilla, raw cocoa, or cardamom. Cinnamon, nutmeg, or turmeric are also excellent choices.
There are no limits to your imagination when it comes to enhancing oatmeal recipes.
If you want, you can optionally add a spoonful of protein powder to your oatmeal, but keep in mind that this will make the meal much richer and could be too heavy for some. It's best to just try it out and listen to your body!
But there's an easier way. If you don't want to worry about toppings, try the wide range of porridge from VERIVAL . In our product development, we strive to meet the diverse preferences and tastes of our customers. There is so much to discover, from fruity to chocolatey. In addition, our breakfast porridge is prepared in no time and ready to enjoy.
Nutrient-rich power breakfast
A major reason why oatmeal is so healthy is because of its main ingredient, oatmeal . As a regional superfood , this nutrient-rich grain has long conquered the country's breakfast tables and has become a lasting breakfast trend. Oatmeal is considered low in calories on one hand and nutrient-rich on the other. The perfect combination. Additionally, depending on the method of production, it can be low in gluten or even completely gluten-free .
A serving of oatmeal provides a wealth of vitamins and minerals . Vitamins B1, B6, and E, as well as magnesium, phosphorus, iron, and calcium, are among the most prominent.
In addition, the grain is high in protein and healthy fiber . For example, oatmeal contains beta-glucans (a type of fiber), which prevents the rapid rise in blood sugar levels. Unlike simple carbohydrates, long-chain carbohydrates are broken down much more slowly. This makes oatmeal a suitable breakfast for people with type 2 diabetes .
Oatmeal keeps you healthy and full
Fiber and long-chain carbohydrates, which are abundantly present in porridge, are considered to be true satiators . This is despite the fact that oats are relatively low in calories compared to other cereals. With a portion of porridge for breakfast, you can easily last until lunch without a snack . This makes it easier to avoid unhealthy snacks.
By the way, oatmeal for breakfast can also prevent food cravings in the afternoon . How does this work? Again, we owe this to the high fiber content of oatmeal. This keeps your blood sugar levels steady and subsequently makes cravings less frequent.
Healthy with sugar-free oatmeal
Porridge is naturally sugar-free . In moderation, sugar is considered harmless, but the sweetener tends to sneak into our daily eating habits without us realizing it. For example, many conventional cereals, yogurts, drinks, etc., contain large amounts of sugar. This can cause problems in the long run.
Fortunately, oatmeal can do without sugar. However, those who miss the sweetness in their breakfast can utilize natural sweeteners such as honey, agave syrup, or maple syrup. And the good news is: if you otherwise focus on healthy eating, you can also occasionally sweeten your oatmeal with chocolate shavings (preferably using dark chocolate).
A healthy and warm breakfast for well-being
In addition to the numerous ingredients that make oatmeal so healthy, the preparation method also brings health benefits. In short, a hot breakfast is simply good .
If your food is already at operating temperature , it relieves the stomach and intestines. As a result, your body has to spend less energy on digestion and you simply feel more comfortable. Moreover, healthy ingredients from hot meals can be better absorbed than from cold ones.
TCM (Traditional Chinese Medicine) is also convinced that hot breakfast has many health benefits . According to TCM nutrition , this strengthens the immune system and warms the body wonderfully from the inside. This is a welcome side effect, especially during the colder months.
Basic recipe: oatmeal
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
- 50 g oatmeal (grams of oatmeal)
- 1 pinch of salt
- 2 tsp agave syrup optional
- 1/2 tsp cinnamon of your choice
Preparation
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Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant drink (preferably while stirring constantly). Cooking the cereal flakes only with hot water is also a possible variant.
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Let the porridge steep for 3 minutes.
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Pour the porridge into a bowl and sprinkle with cinnamon.
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Enjoy!
Nutritional values
Another variant of the oatmeal preparation is the so-called baked oatmeal . Similar to the overnight oats, the ingredients are first mixed together and then simply baked in a casserole dish for about 20 minutes with top and bottom heat in the oven. You can also top the baked oats with bananas or apples. Find simple recipes that suit your taste.
By the way: Soy flakes are suitable for low-carb diets as a substitute for oatmeal.
