Oatmeal Diet Recipes
Oatmeal - it is therapeutic, tonic, normalizes metabolism product, rejuvenating effect on the internal environment, postpones the aging process.Do not waste money on all sorts of foreign Herbalife, better spend it on something else.Remember, in Russia has everything, you just have to not be lazy and take care of the health and continuation of life itself.
oatmeal porridge usually cook porridge: 100 grams of oatmeal cook until thick with 1 liter of water;to calcium and phosphorus salts dissolve better before cooking is recommended to soak the oats in cold water for several hours.
According to the content of easily digestible protein and fat oatmeal cereals are richer than others.Even oatmeal, although it passes the water-heat and enzymatic treatment (in special vats longing for 5-6 hours) and peeling, still contained 15% of protein, 7% fat, which includes lecithin.From oatmeal in addition to cereals can be cooked pancakes, pancakes.
Calorie and chemical composition
Here are the contents of nutrien
Calories 389 kcal Protein 16.89 g
Fat 6.9 g Carbohydrates 55.67 g
10.6 g Ash 1.72 g Water 8.22 g
saturated fatty acids1,217 g
Vitamin B1 (thiamine) 0.763 mg
Vitamin B2 (riboflavin) 0.139 mg
Vitamin B5 (pantothenic) 1,349 mg
Vitamin B6 (pyridoxine) 0.119 mg
Vitamin B9 (folic) 56 mcg
Vitamin PP(niacin equivalent) 0.961 mg
Macronutrients Calcium 54 mg 177 mg Magnesium
2 mg Sodium 429 mg Potassium
Phosphorus 523 mg
Iron 4.72 mg Zinc 3.97 mg
Copper626 mg Manganese 4.916 mg
Muesli cereal flakes, soaked for 12 hours before use and can be eaten raw, it is still more useful.Such flakes are well-known nutritionist Bircher Benner introduced as a basis in the diet food designed them (well-known now under the name of "cereal"): 1-2 tbsp.spoons of cereal, 1-3 grated or finely chopped apple, juice of half a lemon, 1 tbsp.spoonful of condensed milk, honey or fruit jelly, or the same, but with the addition of chopped nuts, grated carrots and prunes.
The following are some of the recipes of dishes prepared with oats and products based on it.
Oatmeal with artichokes
50 g of oat flakes, 50 g of nuts (any), 100 g artichokes, 1 lemon.
chopped nuts and chopped artichoke mix with the pre-soaked flakes.Sprinkle with lemon zest and stir.Having a dish, decorate it with thin slices of lemon.
Oatmeal with carrots
50 g of oat flakes, 50 g walnuts, 100 grams of carrots, greens.
By soaking flakes add crushed walnuts, coarsely grated carrots and chopped greens.Stir the mixture and garnish with thin circles and semi-circles of carrot.In the middle of the meals can be arranged outlet of carrots.
winter dish can be put in a handful of sliced dried plums and other dried fruits (previously they must hold a small amount of water).
Oatmeal with cabbage
50 g of oat flakes, 50 g of walnuts, 50 g of cabbage, 50 g carrot, parsley.
By soaking flakes add ground nuts, finely shredded cabbage, grated on a coarse grater carrots, and chopped greens.Stir the mixture and decorate mugs carrots.
Oat flakes with kohlrabi
50 g of oat flakes, 50 g of walnuts, 50 g cauliflower, lemon peel or orange (grated).
By soaking flakes add ground nuts and cauliflower, grated on a coarse grater or shredded into strips.Stir and season foods lemon or orange zest.
Garnish the dish with thin strips of lemon or orange zest.
Oatmeal with tomatoes
50 g of oat flakes, 50 g of walnuts, 50 g tomatoes, 150 grams of parsley.
flakes soaked in water and after 2 hours they put in ground nuts and finely chopped tomatoes and parsley.Stir well and garnish with tomato slices.
flakes can be set and dry, not pre-soaking, but then red tomatoes need to grate, to let more juice.
50 g of oat flakes, 50 g peeled nuts (walnuts or almonds), 100 g of sweet pumpkin.
To advance flakes soaked grind nuts and add the pumpkin, grated on a coarse grater.Stir the mixture and serve.In winter, the dish can put a handful of finely chopped dried fruit (apples, pears, apricots, etc.), Pre-soaking them for a while in a small amount of water to softened.
Oat flakes with a green salad
50 g of oat flakes, 50 g lettuce, 100 g cucumber, 2-3 stalk spring onions, garlic stem 3-4, 200 g of yogurt, 1 tbsp.spoon of honey or syrup of cherry jam, parsley.
Vegetables Wash, cut (salad - narrow strips, onion and garlic - finely chopped) and pour the yogurt mixed with honey.Put soaked for a while in a small amount of water oatmeal.Stir well the mixture and add the chopped parsley.Make a slide and decorate with sprigs of parsley.
Oat flakes with marrows
50 g of oat flakes, 250 g onions, 3-4 stalk spring onions, garlic stem 3-4, 200 g of yogurt, 1 h. Spoon of honey, dill.
Squash peeled and cut into small cubes.Onions and garlic peel and finely chop.Curdled milk and beat well to mix with honey and chopped dill.Add pre-soaked in water oatmeal.Again mix well and serve immediately to the table.
Rolled oats and peas
50 g of oat flakes, 200 g green peas, 2-3 stalk spring onions, garlic stem 2-3, 200 g of yogurt (or sour cream), 1 egg yolk, dill.
peas mixed with a pre-soaked oat flakes and finely chopped green onions and garlic.Pour the yogurt, seasoned egg yolk and chopped dill.Stir this mixture and serve immediately on the table.
Oatmeal with apples and cucumbers
50 g of oat flakes, 100 g cucumber, 100 g apples, 2-3 cloves of garlic, 200 grams of yogurt, 1 tbsp.honey spoon.Cucumbers and apples wash and together with the skins, cut into small cubes (apple cut with seed pods).Pour the yogurt, seasoned and highly purified crushed garlic, and sweeten with honey.Put soaked beforehand oatmeal and mix again.
Serve and garnish the dish what some fruit out of the jam and fresh summer berries cherries, currants and sour fruits.
Oat flakes with red beets and apples
50 g of oat flakes, 100 g of beet, 100 g apples, 200 g of yogurt.
Beets peel and grate.Apples cut with the skins and seeds into small cubes and mix with beets.Put soaked beforehand oatmeal and yogurt whipped.Stir the mixture and serve immediately on the table.
Oatmeal with cauliflower and grapes
50 g of oat flakes, 150 g cauliflower, 100 g of ripe grapes, 200 g of yogurt (or sour cream).Cauliflower finely chop and mix with washed grapes.Pour a mixture of whipped yogurt, seasoned with lemon juice and finely grated lemon zest.Put pre-soaked oatmeal.Well mix and decorate with grapes and thin strips of lemon peel.Immediately bring to the table.
Oatmeal with carrots and yogurt
1 cup oatmeal, 1 carrot, 1 apple, 1 cup of yogurt, sugar to taste.
carrot and apple peel and cut into strips.E yogurt put sugar and stir.
Pour oatmeal in a bowl, add carrots, apple, fill prepared yogurt, stir and immediately serve.
Oatmeal with young beetroot leaves
50 g of oat flakes, 50 g of apples, 50 g of apricots, 100 g of beet leaves, 200 g sour.
Young beet leaves are cut into narrow strips, and the apples and apricots - cubes.All mix and pour whipped yogurt or sour cream.Put pre-soaked oatmeal, stir and garnish with slices of apples and apricots.Immediately bring to the table.
Oat flakes with round red pepper
50 g of oat flakes, 50 g cauliflower, 50 g tomatoes, 100 grams of red round pepper, 200 g sour cream, 0.5 lemon, parsley.
Peppers cleaned of seeds and cut into narrow strips, and cauliflower and tomatoes - small cubes.All stir and pour whipped yogurt, which added the lemon juice and pre-soaked oatmeal.Put the mixture on a plate and garnish with parsley sprigs and thin strips of lemon peel.
Oat flakes of sweet peppers
50 g of oat flakes, 50 g carrot, 50 g tomatoes, 100 grams of sweet pepper, 200 grams of sour cream, 6-7ch.spoonfuls of mashed currant berries, juice of half a lemon, parsley.
Peppers cleaned of seeds and cut into thin strips.Carrots grate, tomatoes and finely chop.All mix and pour whipped sour cream or yogurt.Add currants, sprinkle with chopped parsley and stir.Put the soaked oatmeal advance.Put the dish on the plate and serve, garnish with parsley sprigs.
Oatmeal with cabbage and spring vegetables
50 g of oat flakes, 100 g of cabbage, 100 g new potatoes, a bunch of green garlic, a bunch of parsley, 200 grams of sour cream.
cabbage cut into narrow strips with the outer leaves and stalks, potatoes - small cubes, and green garlic and parsley - finely chop.Yogurt whipped into a homogeneous mass, mixed with lemon juice and pour over this mass of vegetables.The most recent pre-soaked put oatmeal.Stir the mixture and serve, garnish with parsley sprigs.
Oatmeal with apples
50 g of oat flakes, 200 g apples, 200 g of yogurt, 1 tbsp.spoon of honey, lemon 0.5.
drenched glass of water oatmeal mix with apple, chopped into small cubes with yogurt, sweetened with honey and seasoned with grated lemon zest.Garnish with thin slices of lemon.Immediately serve.
Oatmeal with pears
50 g of oat flakes, 200 g of pears, 200 g of yogurt, lemon 0.5.
Pears cut into small cubes with the skins and seeds, mixed with pre-cast glass of water oatmeal.Pour the yogurt, seasoned with lemon juice, stir and garnish with thin slices of lemon.Serve immediately.This dish can be prepared by taking 100 grams of pears and apples.
Oatmeal with Peaches
50 g of oat flakes, 250 g of peaches, 200 g of yogurt, 1 tbsp.a spoon.
soaked oat flakes mix with chopped peaches into small pieces.The finished dish to decorate pieces of fruit and serve immediately on the table.Similarly, you can cook and dish with apricots 125 g and 125 g apples.
Oat flakes with plums
50 g of oat flakes, 250 g plums 200 g of yogurt, ground cinnamon.
soaked oat flakes mix with chopped into small pieces plums.Pour the yogurt, mix well and sprinkle with cinnamon or lemon zest.
Oat flakes with cherry
50 g of oat flakes, 250 g of cherries, 250 g of yogurt, 1 tbsp.honey spoon.
Cherry wash, dry, remove the stones and pour honey.Stir in oatmeal, flooded for 1-2 hours a glass of water.Yogurt whipped into a homogeneous mass.Mix well and garnish with whole cherries, without removing the seeds and stalks.
Oat flakes with cherries
50 g of oat flakes, 250 g of cherries, 250 grams of yogurt, lemon 0.5.
cherries wash, dry, remove the stones and pour the lemon juice.Stir in oatmeal, flooded for 1-2 hours a glass of water.Yogurt whipped into a homogeneous mass, and pour it into the grated lemon zest.Mix well and garnish with whole cherries, without removing the seeds and stalks.
Oatmeal with grapes
50 g of oat flakes, 200 g of grapes, 200 g of yogurt, lemon 0.5.
soaked in a glass of water mixed with oatmeal and pour the sour grapes, seasoned with grated lemon zest and lemon juice.Garnish with whole berries meal grapes.
Oat flakes with yogurt
3-4 Art.spoons of oatmeal, 2 tbsp.spoon fruit yogurt, 1 tbsp.spoon of raisins, pitted.
Raisins pour boiling water for 3-5 minutes, then drain the water.
In a bowl pour the oatmeal, add raisins and pour the prepared yogurt.
3 tbsp.tablespoons of oat flakes, 20 g of raisins, dried apricots, 50 walnuts, 1 tbsp.spoon of honey, fresh fruit.
This dish is especially useful for those who want to back up or power struggles with the autumn or spring depression.
Dried fruits, nuts, a little chop.Fresh fruit cut.
oat flakes, dried fruits, nuts, honey, pour boiling water (the amount of water - depending on the desired consistency of the dish).Put the mixture on aerogrill bottom grid, then for 10 minutes at a temperature of 95-120 ° C.average speed.
In the ready-mix add fresh fruit.
muesli with apples and berries
1 tbsp.spoonful of oatmeal, 150 g apples, honey to taste, 0.5 lemon, 1 tbsp.Spoon nuts.
flakes soaked in 3 tbsp.spoons of water for several hours.When it swells, rub them sour-sweet apples (one large, for example), quickly stirring the whole mass to keep it from darkening.Then add honey to taste, lemon juice (or 0.5 st. Spoon cranberry juice) and chopped nuts.If honey is thick, dilute it with water.Instead of honey, you can put 1 tbsp.spoonful of cream instead of fresh apples - any berries or soaked dried fruit.
muesli with apples on Bircher Benner
1 tbsp.spoonful of oatmeal, 150 g apples, peeled nuts 20-30 g, 1 tbsp.spoon of honey, 1 tbsp.Spoon sour cream, lemon 0.5.
Rolled oats soak for 1-2 hours with 3 tbsp.spoons of water.Add the sour cream, honey and lemon juice, stir well.Top rub with the peel apples.Periodically, you need to get in the way a dish not to darken the apples.Make a slide and sprinkle milled nuts.
muesli with pears
30 g of oat flakes, 200 g of pears, 50 g of cherries, 50 grams of yogurt, 30 grams of shelled walnuts, 1 tbsp.spoon of honey, 1 lemon.
Rolled oats soak for 1-2 hours in Article 6.spoons of water.Before serving, mix with lemon juice, honey and yogurt.Add pears, cut into small pieces with the skins and seeds, and stoned cherries.Sprinkle with ground nuts.Instead of cherries or raspberries, you can take the currants.
Muesli with plums
30 g of oat flakes, 30 g raisins, 250 g plums, apples 50 g, 4 tbsp.spoons of yogurt, 30 g walnuts, 1 tbsp.spoon of honey, lemon 0.5.
Rolled oats soak for 1-2 hours in Article 6.spoons of water.Before serving, mix with lemon juice, honey and yogurt.Add plums, cut a quarter, with the skins.Apples Grate with the skins.Sprinkle with crushed nuts and raisins, decorate slices sink.
muesli with apples and berries
1 tbsp.spoonful of oatmeal, 150 grams of sour-sweet apples, honey to taste, 0.5 lemon, 1 tbsp.spoon chopped nuts.
Soak flakes in 3 tbsp.spoons of water for several hours.When they swell, grate apples, quickly stirring the whole mass to keep it from darkening.Then add honey to taste, the juice of half a lemon (or 0.5 st. Spoon cranberry juice) and chopped nuts.If honey is thick, dilute it with water.Instead of honey, you can put 1 tbsp.spoonful of cream instead of fresh apples - any berries or soaked dried fruit.
muesli with peaches or apricots
30 g of oat flakes, 30 g walnuts, 300 grams of peaches or apricots, 50 g sour cream, 1 tbsp.spoon of honey, lemon 0.5.
Rolled oats soak for 1-2 hours in Article 6.spoons of water.Before serving, mix with lemon juice, honey and yogurt.Add peaches or apricots, cut into small pieces with the skins and seeds.Sprinkle with ground nuts.Garnish with fruit slices.
Gruel oatmeal sweet
2 cups of "Hercules" flakes, 1 liter of water, 0.5 liters of milk, 0.5 h. Spoon of cinnamon, 0.5 h. Tablespoons anise, 0.5 h. Spoon of coriander, 4 budcloves, fresh zest of 1 lemon, 0.5 cups of cream, 5-6 Art.spoonfuls of sugar, 1 hr. tablespoon salt.
in lightly salted water cook the sticky mess of "Hercules" flakes, all the while removing the resulting foam.Pour the milk porridge, stir, bring to a boil and cook over low heat, stirring occasionally;10-15 minutes add the sugar, season with spices, boil for 5-7 minutes, pour the cream, stir and remove from heat.Season with salt.