Oatmeal is a popular grain due to its high nutritional content. Unlike rice, oatmeal contains many nutrients that are good for health and has a moderate calorie count. Oatmeal porridge for weight loss is a prime example. Let’s explore the oatmeal recipes for weight loss.
Why should you use oatmeal for weight loss?
Oatmeal can help reduce weight because it contains many essential nutrients and minerals for the body. When using oatmeal, you consume a large amount of fiber and protein.
Eating these nutrients can create a feeling of fullness for a long time, reduce cravings, prevent cardiovascular diseases, etc. Moreover, eating oatmeal significantly reduces the amount of unnecessary fats that the body has to consume. Thus, when combined with an exercise regime, the body will become firmer and healthier.
Benefits of an Oatmeal Weight Loss Diet
Oatmeal can help you lose weight effectively and safely. This is because a diet that includes oatmeal porridge will make the digestive system work more efficiently. Consequently, the metabolic process will be quicker, and more calories will be burned. Additionally, oatmeal also helps in reducing cholesterol and decreases the risk of cardiovascular diseases.
The Benefits of Oatmeal
- Cholesterol and Cardiovascular Disease Prevention: Oatmeal contains specific compounds that are effective in reducing cholesterol levels. This quality is crucial in preventing various cardiovascular diseases.
- Blood Sugar Stabilization: Consuming oatmeal helps in maintaining stable blood sugar levels. This is particularly beneficial for better overall blood sugar control, which is essential for people managing diabetes or prediabetes.
- Antioxidant Properties: Oatmeal is rich in antioxidants. These antioxidants play a significant role in combating oxidative stress in the body, reducing inflammation, and preventing the hardening of arteries (arterial sclerosis).
- Digestive Health Improvement: Due to its high content of fiber, vitamins, and minerals, oatmeal significantly enhances digestive health. This can lead to more effective digestion and alleviation of various digestive issues.
- Prevention of Anemia: Oatmeal is a good source of iron, a vital component in the formation of hemoglobin. Regular consumption of oatmeal can help in preventing anemia, a condition characterized by a deficiency of red cells or of hemoglobin in the blood.
Methods for Cooking Oatmeal Porridge for Weight Loss
Oatmeal Porridge with Milk
Ingredients:
- 60 grams of oatmeal
- 500 ml unsweetened fresh milk
- 1 teaspoon of fine salt
Method:
- Step 1: Combine oatmeal and milk in a pot and cook over medium heat.
- Step 2: Mix the mixture with a teaspoon of fine salt.
- Step 3: Stir continuously for 5-6 minutes until the porridge thickens and begins to simmer.
Oatmeal and Egg Porridge
Oatmeal can be combined with eggs to create a delicious and nutritious dish. Additionally, this dish is low in calories, making it suitable for those looking to lose weight.
Ingredients:
- 300 grams of oatmeal
- 200 ml of water
- 2 eggs
- 2 sweet potatoes (about 100 grams)
- 2 teaspoons of olive oil
- 1 spoonful of fish sauce
- 1 teaspoon of finely ground black pepper
Method:
- Step 1: Soak the oatmeal in warm water for about 10-20 minutes until it softens.
- Step 2: Prepare the sweet potatoes thoroughly.
- Step 3: Steam and mash the sweet potatoes finely.
- Step 4: Cook the mixture of oatmeal and water for about 5-6 minutes on medium heat.
- Step 5: Once the oatmeal porridge begins to simmer, mix in the mashed sweet potatoes and eggs, stirring continuously.
- Step 6: Season with fish sauce, pepper, etc.
- Step 7: Add a little olive oil, serve in a bowl, and enjoy.
Vegetable Oatmeal Porridge
Ingredients:
- 60 grams of oatmeal
- 2 carrots
- 20 grams of broccoli
- 600ml water
- 4 eggs
- 1 teaspoon of tasty fish sauce
- 1 teaspoon of finely ground black pepper
Method:
- Step 1: Dice the carrots and broccoli.
- Step 2: Boil water and then add the diced carrots and broccoli.
- Step 3: Once the vegetables are cooked, add the oatmeal, stirring continuously over medium heat for 4-5 minutes to prevent sticking.
- Step 4: When the porridge thickens and begins to simmer again, add the eggs and continue to mix well. Season to taste and it’s ready to serve.
How to Cook Oatmeal Porridge for Weight Loss with Shrimp
Ingredients:
- 400 grams of oatmeal
- 300ml water
- 6-8 young shrimp
- 1 tablespoon of quality fish sauce
- 1 tablespoon of ground black pepper
Method:
- Step 1: Prepare the shrimp by cutting them into small pieces.
- Step 2: Cook the oatmeal and water mixture for about 3-4 minutes on low heat, stirring continuously.
- Step 3: Add the chopped shrimp and cook for another 3-4 minutes. Season with fish sauce and pepper to taste and enjoy.
Oatmeal Porridge with Pumpkin
Ingredients:
- 400 grams of oatmeal
- 200 grams of pumpkin
- 100 grams of chicken breast
- 1/2 an onion
- 1 tablespoon of quality fish sauce
- 1 tablespoon of ground black pepper
- 2 tablespoons of olive oil
Method:
- Step 1: Prepare the pumpkin by cleaning, cutting it into pieces, and boiling until soft.
- Step 2: Soak the oatmeal in water for 10 minutes to soften.
- Step 3: Boil the chicken breast and shred it.
- Step 4: Dice the onion.
- Step 5: Sauté diced onions in olive oil, then season.
- Step 6: After the pumpkin is soft, blend it with some of its cooking water.
- Step 7: After soaking the oatmeal, cook it in a pot on low heat with the chicken broth for 5-6 minutes, stirring to avoid lumps.
- Step 8: Add the pumpkin mixture and sautéed onions, cook for 2 more minutes.
Oatmeal Porridge with Pork Ribs
Pork rib porridge is a delicious dish. Have you tried oatmeal porridge for weight loss with pork ribs? By just substituting one ingredient with oatmeal, the rib porridge becomes more appealing and suitable for those looking to manage their weight.
Ingredients:
- 200 grams of oatmeal
- 400 grams of pork ribs
- 60 grams of leafy greens
- Seasonings: fish sauce, ground pepper, etc.
Method:
- Step 1: Prepare the pork ribs, wash them, and boil them briefly for about 5 minutes, then rinse again.
- Step 2: Wash the greens, then cut them into bite-sized pieces.
- Step 3: Cook the pork ribs with sliced ginger, oatmeal, and enough water to cover for 5-8 minutes, stirring continuously.
- Step 4: After boiling, open the lid and add the chopped greens, then cover again. Simmer for 4-5 minutes before turning off the heat.
- Step 5: Season with salt, flavor enhancers, and pepper to taste, stir well, and enjoy.
Oatmeal Porridge with Minced Beef
Ingredients:
- 200 grams of oatmeal
- 100 grams of minced beef
- 1 clove of garlic, 1 onion
- Seasonings: quality fish sauce, pepper, flavor enhancers, etc.
Method:
- Step 1: Marinate the minced beef with fish sauce, pepper, and flavor enhancers for 15 minutes. Then, sauté onions and garlic, add the beef, and cook for 3 minutes until evenly cooked.
- Step 2: Remove the corn kernels and blend them with water, then strain to get the juice.
- Step 3: Soak the oatmeal for 10 minutes in warm water.
- Step 4: Cook the corn juice until it simmers, add oatmeal, stir well, and cook until the porridge thickens.
- Step 5: Serve in a bowl, top with sautéed beef, add a teaspoon of sesame oil, and enjoy.
Oatmeal Porridge with Brown Rice
Brown rice and oatmeal are both nutrient-rich and excellent for weight loss and maintaining shape. Combining these two foods results in a porridge suitable for those on a diet or eating clean.
Ingredients:
- 100 grams of oatmeal
- 1000 grams of brown rice
- 2 teaspoons of almond butter
- Some chopped spring onions
- Fish sauce, ground black pepper, chicken flavor enhancer, etc.
Method:
- Step 1: Soak the rice for 1-2 hours to soften.
- Step 2: Cook the brown rice with about 750 ml of water until it simmers (about 10-20 minutes).
- Step 3: Add oatmeal and cook for another 3-5 minutes until the porridge is smooth.
- Step 4: Add almond butter, stir until it melts, then season to taste.
- Step 5: Add chopped spring onions, stir well, and serve in a bowl.
Oatmeal Porridge with Purple Sweet Potato
Ingredients:
- 200 grams of oatmeal
- 1 purple sweet potato
- 3 sticks of crab meat
- 1 teaspoon of fish sauce
- 1 teaspoon of sesame oil
- 1 teaspoon of canola oil
Method:
- Step 1: Soak the oatmeal for 10 minutes to reduce stickiness. Then, cook until it simmers, stirring continuously on low heat.
- Step 2: Steam the sweet potato until soft, mash it, and then add it to the cooking oatmeal.
- Step 3: Shred the crab sticks and sauté with canola oil for 3 minutes until fragrant.
- Step 4: Season to taste and enjoy.
Oatmeal Porridge with Minced Pork
Ingredients:
- 200 grams of oatmeal
- 150 grams of minced pork
- 1 carrot
- 40 grams of celery
- Finely chopped purple onion and garlic
- 1 teaspoon of fish sauce
- 1 teaspoon of ground black pepper
Method:
- Step 1: Marinate the minced pork with a little chopped onion, garlic, fish sauce, and pepper, and mix well. Let it marinate for about 10 minutes.
- Step 2: Sauté the remaining onion and garlic, then add the marinated pork and cook for 5 minutes.
- Step 3: Cook oatmeal, diced carrots, and 450ml water. Cook until the oatmeal porridge simmers for about 6 minutes.
- Step 4: Add the sautéed pork to the porridge, stir well, and season to taste.
- Step 5: Finally, add celery and stir briefly before turning off the heat. Serve the porridge hot.
Oatmeal Porridge with Chicken Breast
Chicken breast is a familiar food for those in the process of training and maintaining their physique. Oatmeal porridge with pan-seared chicken breast is a delightful dish and a great alternative for those tired of regular boiled chicken.
Ingredients:
- 200 grams of oatmeal
- 50 ml of water
- 100 grams of chicken breast
- 2 teaspoons of olive oil
Method:
- Step 1: Add 50ml of water to the oatmeal and cook until it simmers for about 10-15 minutes.
- Step 2: Season to taste, then remove from the stove and serve in a bowl.
- Step 3: Pan-sear the chicken breast in olive oil and serve with the freshly cooked oatmeal porridge.
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