How to cook a delicious and healthy breakfast for a few days ahead?
Food / / December 19, 2019
Cold oatmeal - a light but nutritious breakfast, which contains a lot of protein, calcium and fiber and very low in fat and sugar. Porridge this prepares very simple, and most importantly - you can make a breakfast for a few days!
Each serving is packed in a separate jar, each porridge has its own unique taste. After spending some time on the weekend, almost the whole week you can enjoy a healthy and nutritious breakfast.
And though all cereals are different in taste, but all one important ingredient is added - chia seeds. These seeds are very useful, it is recommended to eat them literally every day, and very convenient to do this by adding them to a pulp.
Properties of chia seeds:
- they have a lot of unsaturated fatty acids Omega-3, which is good for the heart;
- they absorb water in 10 times its weight, turning into a jelly-like substance. The use of these seeds will help the athletes to maintain the water balance, and those who are on a diet will feel full longer;
- seeds contain a lot of protein, calcium, vitamin B and antioxidants;
- seeds help regulate blood sugar balance: they slow down the conversion of starch into sugar;
- from seed neutral taste! This means that the taste of porridge does not change by adding them;
- Seeds can be stored for two years at room temperature, and they do not lose their properties at the same time.
And now present to you the 6 recipes cold oatmeal.
Basic ingredients:
- Plain oatmeal (not fast food, not the one you need to pour boiling water only, and does not flakes).
- Greek yogurt (if you are using yogurt, reduce the amount of milk);
- Milk (skimmed or not - it does not matter);
- Small jars. These can be purchased at any hardware store.
- chia seeds. They, incidentally, can be purchased at Amazon.
For every taste porridge amount of basic ingredients is the same, and the rest, we'll individually in each recipe.
First, the general process of cooking porridge:
1. Porridge, milk, yogurt, seeds of chia, sugar and other flavorings or additives (optional) are laying in a jar.
- 1/4 cup oatmeal
- 1/3 cup milk
- 1/4 cup Greek yogurt
- 1 (or half) teaspoon of dry seeds of chia
2. Close it and shaken thoroughly to mix things up.
3. Add fruit or berries, and shake again, just be careful.
4. We put in the refrigerator overnight. There porridge can be kept from 2 to 4 days, depending on the used therein fruits.
Per night oats and chia seeds absorb liquid and become soft. The texture of porridge is very nice.
Porridge with mango, honey and almond extract
To add a basic set:
- 1/4 teaspoon almond extract
- 1 teaspoon honey
- 1/4 cup chopped mango
Cereal with blueberries and maple syrup
To add a basic set:
- 2 teaspoons maple syrup
- 1/4 cup blueberries
Porridge with apple and cinnamon
To add a basic set:
- 1/2 teaspoon ground cinnamon
- 1 teaspoon honey
- 1 teaspoon not too sweet apple jam
Kasha with cocoa and banana
To add a basic set:
- 1 tablespoon cocoa powder
- 1 teaspoon honey
- 1/4 cup sliced bananas
Porridge with banana and peanut butter
To add a basic set:
- 1 tablespoon peanut butter
- 1 teaspoon honey
- 1/4 cup sliced bananas
Porridge with raspberry and vanilla
To add a basic set:
- 1/4 teaspoon vanilla extract
- 1 tablespoon raspberry jam, jam or syrup
- 1/4 cup raspberries (berries can be cut in half)
Serve the porridge can be very beautiful, decorating them on top of fresh berries and fruit just before serving.
And which of these cereals you would like to try? Or maybe you have your own recipe?