5 Healthy and Easiest Oats Recipes

There are a lot of myths about breakfast. One of the most popular myth is,

“You need to eat your breakfast to lose weight.”

Whether this myth is true or not, I strongly believe that Eating breakfast will make a lot of difference in your diet. Opting healthy breakfast is very important like any other meal.

You are fasting in the night and breaking it in the morning which makes it “Breakfast”. You need at least 12 hours of gap between your dinner and breakfast for the food to get digested properly. Breakfast provides “Fuel” for your body and brain, to kick-start your day with a bang.

Breakfast should contain Calcium, vitamins and minerals along with protein and fibre. I know its hard to always have a check whether your take on these nutrients. But small changes can help you incorporate these into your diet.

Make sure you compliment your breakfast with a glass of milk( Almond milk (any nut milk) is good for those who are aiming to lose weight). Take any kind of fruits(berries are an instant source of fibre which helps in digestion) or fruit juices without sugar. Having fruits not only keeps you full until your next meal but are also a good source of vitamins and minerals.

Make sure to take a lot of protein in your breakfast than in your lunch or dinner as proteins take a longer time to digest. Taking it in the early part of the day helps your body to digest completely.

Here are few healthy breakfast recipes you can try at home at ease.

Recipe 1: Cold press chocolate oat bites

Ingredients :

Milk(Almond milk preferably) – 2 cups
Natural Honey/Agave- 2 tbsp
Oats/Granola- 2 cups
Unsweetened peanut butter- 2 tbsp
Unsweetened cocoa powder- 2 tbsp
Crushed walnuts- 1 cup
Berries of your choice- 1 cup

Method:

  • Take a large bowl and add oats, cocoa powder, walnuts and mix well.
  • Take Milk, honey and peanut butter in another bowl and whisk it well until all the ingredients are blended completely.
  • Mix the dry and wet ingredients.
  • You will get a thick batter. Add the thick batter in the cupcake holder.
  • Top it with the berries of your choice or unsweetened chocolate chips or crushed walnuts and freeze it for overnight

You can have these small oat bites on the go in your busy mornings which is filling and at the same time nutritious.

Recipe 2: Overnight oats in mason jar

Ingredients:

Low-fat yoghurt- 1 cups
Oats-  2 cups
Natural honey/Agave- 2 tbsp
Nuts of your choice(preferably walnuts, almond, pine seeds)
Berries of your choice(preferably strawberry and blueberry as they taste really good!)

Method:

  • Take a mason jar and add a layer of yoghurt
  • Add a thick layer of oats and 1 tbsp of honey
  • Add a layer of yoghurt
  • Add another thick layer of oats and 1 more tbsp of honey
  • Add final layer of yoghurt and top it with berries and nuts of your choice

Store in your fridge for overnight and mix it well when you are ready to gobble it in the morning.

Recipe 3: Healthy oats pancake (flourless)

Ingredients:

Ripe Banana-2(big)
Quick Oats- 2 cups
Eggs-2(preferably omega-3 eggs)
vanilla essence-1 Tsp
Salt – 1 pinch
Chocolate chips/blur berries/ unsweetened cocoa powder- 1 Tbsp/Cinnamon powder- 1 Tsp

Method:

  • Smash the ripe banana’s in a bowl and add the eggs
  • Mix it until eggs are well blended and add the oats
  • Add vanilla essence and salt. Now the batter is ready
  • we have 4 different variations according to your taste
    1. You can add cinnamon powder to the batter
    2. You can add unsweetened cocoa powder and chocolate chips to the batter
    3. You can add the blueberries to the batter
    4. You can add chocolate chips to the batter
  • Once the whole batter is ready according to your taste, take a small amount of batter using a ladle and pour it into the pan
  • If you have a non-stick pan, you don’t need to add oil

Flip the pancake. Ideally, it should be in brown colour. Pour honey or maple syrup and enjoy healthy breakfast.
Recipe courtesy: Tasty

Recipe 4: Indian style spicy oats pancake
Ingredients:

Quick oats- 2 cups
Red chilly – 2
Split green gram(moong dhaal) – 1 cup
curry leaves- few
mustard seeds- few
finely chopped onion- 1 cup
Salt- 1 Tsp( as per your taste you can add further if you want)
Olive oil- 1 Tbsp

Method:

  • To prepare the batter, soak oats (in water) in a cup and soak split green gram and red chillies(in water) in another cup for 2 hours at least.
  • After 2 hours, remove the water and grind the oats, split green gram/moong dhaal and chillies in a blender without adding water. The batter should be slightly in thick consistency.
  • Add salt and mix it well.
  • Take a small pan and add Olive oil.
  • Let the oil get heated up and add mustard seeds.
  • Once the mustard seed starts popping out of the pan, add curry leaves and finely chopped onions.
  • Slightly fry and add this to the batter.
  • The batter is now ready. You can very well skip the oil-frying option and opt for the healthy option by adding onions and curry leaves directly into the batter.
  • In the pan, take the batter in a ladle, pour it and spread it fully.
  • Make sure it is slightly thick so that you can flip it easily.
  • While flipping, make sure both sides are slightly in brown colour which ensures that it has cooked well.

You don’t have to leave this batter overnight for fermenting. You can use it immediately after grinding in the blender.

Recipe 5: Oats and dry fruits homemade chocolate
Ingredients:

Dates(seeds removed)- 6/7
Raisins- handful
Almonds-handful
Oats-1 cup
Unsweetened peanut butter- 2 Tbsp
Coconut- 2 Tbsp
Cocoa powder -2 Tbsp
Chia seeds- 1 Tbsp
Extra virgin coconut oil- 1 Tbsp

Method:

  • Add all the above ingredients in a food blender and grind it for 3-5 min.
  • Once the mixture is ready, press in a silicon chocolate holder.
  • Top it with some melted dark chocolate.
  • Freeze it overnight.
  • Take the chocolate from the holder and store it in a ziplock for future use.

You can munch this whenever you feel hungry. It is filled with nutrients and energy. Even snack can be made healthy and tasty too!! Enjoy snacking!!

Picture Courtesy:www.pexels.com

Kindly write back to me regarding any queries/comments/suggestions to glowinsideout.me@gmail.com

10 Tips for Healthy and Clean eating habits

  1. Love Yourself:
    Love your body the way it has been designed.Self-loving is very important to healthy eating.
    Keep weight reducing as a secondary goal.Your first goal is to clean your body by eating healthy food.
  2. Stay away from outside foods:
    95% of the outside food is only junk. Junk food is a pejorative term for food containing high levels of calories from sugar or fat with little fibre, protein, vitamins or minerals.Try to cook at home and eat for most of the times instead of going behind the ready-made outside foods.
  3. Cook your own meals:
    This is one of the best ways to know what you actually eat. Only after I started cooking, I realized what I thought was good for health was actually not.For example. You will know the amount of oil, you are adding to the food and how much you fry your food.Minimize the oil you are adding to the food.Try replacing, vegetable or sunflower oil with Extra Virgin olive oil or Extra virgin coconut oil.This will make a huge difference in terms of cholesterol that gets added to your blood.
  4. Minimize sugars:
    As most of us are unaware of, sugar, especially refined sugar is the killing ingredient in our food.The average person consumes about 24 kilograms (53 lb) of sugar each year, equivalent to over 260 food calories per person, per day.Over-consumption of sugar has been implicated in the occurrence of Obesity, diabetes, cardiovascular disease, dementia and tooth decay.Sugar interferes with hormones in your body that regulate hunger and satiety.This can lead to increased calorie intake and weight gain.Being a pastry lover, it is hard for me to admit this, but yes it is the hard truth.Best Replacement of sugar would be honey, cane sugar, maple syrup etc. You can eat dates to overcome sweet craving.

  5. Fruits before meals:
    The fibre in fruit can slow the release of food from your stomach.Due to the fibre of fruit, eating it may help you feel full for longer.Increase the portion of fruits in your meal.This could cause you to eat fewer calories and may even help you lose weight.
    However, eating fruit with or right before a meal may increase this effect. It could cause you to eat less of another, higher-calorie food on your plate.
  6. Enjoy your meal:
    We have been trained to enjoy outside fancy restaurant food.The taste of the food is limited to the tongue, but the rest of the body requires nutritious food. Whenever you sit back to eat your meal, consider that you are nourishing your body.The following will enhance your eating habit:
    – Cook and eat in good mood.
    – Feel the taste of food.
    – Soft and relaxing music.
    – No Multitasking while eating.
    – Sit at a real table while eating.
    – Don’t hurry.
  7. Gift your body with basic exercise:
    We hardly indulge in physical activity because of immense work pressure or laziness. We don’t have to hit the gym to stay fit.Simple everyday exercise will keep you fit.
    – Take steps instead of the elevator.
    – A brisk walk for half an hour.
    – Do jumping jacks.
    – Swimming.
    – Cycling.
    – Go for a trecking in your weekend.
  8. Sound Sleep :
    Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.Quality sleep at the right times is as essential to survival as food and water.Your sleep patterns change as you age, but this varies significantly across individuals of the same age.Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development.  School-age children and teens on average need about 9.5 hours of sleep per night.  Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter and interrupted by multiple awakenings.

    Tips for getting sound sleep:
    – Set a schedule – go to bed and wake up at the same time each day.
    – Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
    – Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
    – Create an ambience for sleeping by listening to light music, dimming the light and make your bed every day.

  9. Pattern to follow for Drinking water:
    Water is calorie-free and can aid in weight loss. It helps to flush toxins from your body and helps in digestion of food. We have come across so many benefits of drinking water, but there is a pattern in which we should drink water which most of us are not aware of it.

    Start your day with the increased amount of water. Before you start your first meal of the day, drink at least one big glass of water which will help in cleansing your body.In the midday, you can drink a good amount of water.At the end of the day, Decrease the amount of water.As the water intake in the evenings will cause water retention in your body leading to increased body weight.

    Your water intake pattern for the day should be like decreasing curve in the graph.Drink water half an hour before food and after having food, wait for half an hour and then drink water. This will help in digestion and weight loss.

  10. Use sticky notes in your kitchen to remember things :
    Always have sticky notes in your kitchen to remember these tips until it gets accustomed in your habit. Sticky notes remind you to follow the above instruction.

    Picture Courtesy:www.pexels.com

    Kindly write back to me regarding any queries/comments/suggestions to glowinsideout.me@gmail.com