Oatmeal porridge is an ideal dish for those who want to maintain a healthy lifestyle and supplement their body with fiber. When combined with nuts such as almonds, chia seeds, flax seeds, or cashews, the porridge not only becomes more delicious but also provides many necessary nutrients, helping to improve the digestive system and support weight loss. weigh. Let’s explore how to cook oatmeal porridge combined with fiber-rich seeds to create a nutritious breakfast that’s good for the health of the whole family.
1. Health Benefits of Oatmeal Porridge Combined with Nuts
Oats and nuts are nutritious and healthy food sources. When combining these two foods, you not only add abundant fiber but also provide important nutrients such as protein, healthy fats, vitamins and minerals.
- Fiber: Oats and nuts both contain a lot of fiber, which helps improve digestive function and create a feeling of fullness for a long time, effectively supporting weight loss.
- Healthy fats: Seeds such as almonds, chia seeds and flax seeds all contain unsaturated fats, which are good for the heart and help reduce bad cholesterol.
- Proteins: The combination of oats and nuts helps provide a significant amount of plant protein, helping to build and maintain muscles.
- Vitamins and minerals: Nuts provide lots of vitamin E, magnesium, iron and calcium, which help strengthen the immune system and support strong bones.
Breakfast with oatmeal and nuts is not only delicious but also helps provide enough energy for a long working day.
2. Ingredients Needed to Prepare
To cook oatmeal porridge combined with fiber-rich seeds, you need to prepare the following ingredients:
- 100g rolled oats (or whole oats)
- 300ml almond milk (or unsweetened milk of your choice)
- 1 tablespoon chia seeds
- 2 tablespoons flax seeds
- 20g almonds (can be replaced with cashews or walnuts)
- 1 tablespoon honey or maple syrup (optional)
- 1/2 ripe banana (or other fruits such as strawberries, blueberries)
- 1/4 teaspoon cinnamon (optional)
- A little salt (optional for flavor)
Ingredients like oats, chia seeds, flaxseeds, and almonds can all be easily purchased at health food stores. You can flexibly adjust the amount of seeds depending on your taste and personal preferences.
3. How to Cook Oatmeal Porridge with Nuts
Below are detailed steps to cook oatmeal porridge combined with nuts, creating a delicious and nutritious breakfast:
Step 1: Prepare Oats
Boil 300ml almond milk in a small pot. When the milk begins to boil, reduce the heat and add the oats. Stir well and let the oats cook for about 5-7 minutes until puffy and soft. If you use whole oats, the cooking time will be longer (about 10-15 minutes).
Step 2: Add Nuts
Once the oats are soft, add chia seeds, flaxseeds, and almonds to the pot. Continue stirring until the nuts blend into the porridge. Chia seeds and flax seeds not only provide fiber but also add a light consistency to the porridge, making the dish more delicious.
Step 3: Season and decorate
Add honey or maple syrup to the porridge pot to increase the natural sweetness (if you want it sweeter). Add a little salt and cinnamon to create a special flavor. Stir well and cook for another 1-2 minutes to blend the ingredients.
After the porridge is cooked, scoop it into a bowl and add ripe bananas or fresh fruits such as blueberries and strawberries on top. Decorate the top of the bowl with a little chia or flax seeds to create an extra highlight.
Step 4: Enjoy
Oatmeal porridge with nuts should be eaten while still warm to fully enjoy the flavor and freshness of the ingredients. This breakfast is not only delicious but also makes you feel full for a long time and full of energy for the whole day.
4. Variation of Oatmeal Porridge with Nuts
Oatmeal porridge combined with nuts can be varied to suit personal taste and nutritional needs. Here are some interesting variation suggestions:
- Oatmeal with cashews and walnuts: Replace almonds with cashews or walnuts to create a new flavor and add more nutrients to your breakfast.
- Yogurt oatmeal: Instead of cooking porridge with almond milk, you can add a layer of unsweetened yogurt on top of the cooked porridge to create freshness and help support digestion.
- Cocoa oatmeal: Add a little cocoa powder to oatmeal to create a natural chocolate flavor, making the dish more delicious while still healthy.
- Unsweetened oatmeal: For those who don’t like sweet things, you can skip the honey or syrup and go with naturally sweet fruits like apples, pears or kiwi instead.
These variations help make oatmeal porridge richer and more diverse, suitable for all tastes and personal preferences.
5. Notes When Cooking Oatmeal Porridge With Nuts
To make oatmeal porridge with nuts delicious and maintain its nutritional value, you need to note the following points:
- Choose high quality oats: Rolled oats or whole grain oats are the best choice because they retain more fiber and nutrients than instant oats.
- Consider the amount of seeds: Although nuts are nutritious, they are also high in calories. You should use a moderate amount to avoid calorie overload for breakfast.
- Adjust sweetness: You can flexibly adjust the amount of honey or maple syrup according to personal taste. For those who are on a diet or want to reduce sugar intake, they can be replaced with natural fruits to create sweetness.
- Preserving oatmeal: If you cook a lot of porridge, you can store the remainder in the refrigerator and reheat before eating. However, chia and flax seeds can absorb water, so you can add a little milk or water when reheating to keep the consistency smooth.
With these notes, you will easily successfully make oatmeal porridge combined with nuts, ensuring a healthy and nutritious breakfast for the whole family.
Oatmeal porridge
Oatmeal porridge with nuts is a great choice for a healthy breakfast, rich in fiber and protein, helping to provide abundant energy without causing boredom. With easy-to-find ingredients and simple cooking methods, you can easily create this nutritious porridge to start your day full of energy. Try this recipe now and turn your breakfast into a fun and healthy culinary experience!