Tag: oats

5 breakfasts based on oats – Italian Cuisine

An ingredient that can not miss in your handouts, especially to prepare a delicious, nutritious and full of energy breakfast

THE oat flakes they are not only useful to prepare porridge, but they are a very versatile ingredient in the kitchen.
Always keep an escort and use them, for example, for one healthy and tasty breakfast. Are you looking for ideas? Here 5 recipes for you.

Porridge

We have talked many times about this recipe that can be prepared with or without cooking and with many different ingredients.
The base is always the oat flakes and milk, although for a lighter version you can also prepare it with water.
If you do not have time to cook the oats in the morning prepare the evening before going to bed the version without cooking also known as overnight oatmeal. Just mix 30 g of oat flakes with a glass of milk or water and let the mixture rest in the fridge overnight. If you want it more creamy you can also add chia seeds that releasing their gel will make the porridge very similar to a cream.
If instead, in the morning, you have a few more minutes to spend on breakfast, bake 30 g of oat flakes with a glass of milk or water in a saucepan until you get a soft mixture. Once ready sweeten to taste with sugar, honey or maple syrup and add what you want between fresh or dried fruit and mixed spices.

Barrette oats

This is an idea for the breakfast on the go, what you take away because maybe you do not have time to do it at home. These bars are also a great snack for the afternoon and are very easy to prepare.
Just blend 10 dates of Medjoul without seed with two tablespoons of oat flakes, a few almonds and two tablespoons of coconut flour.
You can also add del cocoa for a chocolate version and you can give a little extra crunchiness with some mixed seeds.
Once the mixture is ready roll it out into a fairly small rectangular mold and cover it with baking paper and crush it with your hands. Let the refrigerator rest for a few hours and then cut the bars.
You can also make small bon bon instead of bars turning the mixture into many balls.

Granola with oats

Preparing granola at home is really very simple.
Just mix it around 500 g of oat flakes with 50 g of almonds, 50 of hazelnuts and 50 of raisins and cashews (or what you prefer), 150 g of maple syrup diluted with 80 ml of seed oil, 80 ml of water and 100 g of honey.
Arrange the mixture in a baking pan lined with parchment paper and bake at 180 degrees until golden brown.
Let it cool and break it into a granola.
You can also add mixed seeds and dried and dried fruit as you prefer.
The granola has a thousand variations, have fun creating your own.

Oat and banana cookies

These delicious sweets are very easy to prepare because they only have three ingredients, or even two if you want.
The base is made of bananas and oats and you can then add raisins or nuts, chocolate chips, coconut flour and whatever you prefer.
To prepare the crushed mixture the pulp of two bananas with the fork and add a few tablespoons of oat flakes (about 6) until it reaches a soft consistency, but not too liquid.
Complete with of raisins, cinnamon and what you prefer and then with a spoon pour the mixture a little at a time on a baking sheet. Cook at 180 degrees for about 15 minutes.
For a chocolate version add cocoa and chocolate chips.

Plumcake with oats

This is a breakfast cake for the whole family based on oats and hazelnuts, flavored with cardamom.
To prepare it finely chopped 100 g of oat flakes until they are turned into flour.
Then mount 2 eggs with 150 g of brown sugar, 50 ml of seed oil, and then add the pulp of two ripe bananas, a sachet of baking powder and oats.
Coarsely chopped 100 gr of hazelnuts and cardamom seeds and join the rest.
Fill a plumcake mold lined with parchment paper and decorate with minced oats and hazelnuts. Bake at 180 degrees for about 40 minutes.

And if 5 recipes are not enough for you, here are some other ideas for your breakfast with oats in the gallery

Because oats are good – Italian Cuisine

This cereal protects health and is excellent for those with weight problems because it provides many allied fibers and minerals in the line. Discover all the precious virtues

The vein it is one of the most consumed cereals at the table. Versatile in the kitchen, it lends itself to the preparation of numerous recipes from the Breakfast a dinner. It can be used, for example, in the Porridge of breakfast or in muesli of the snack. In addition, it is suitable for preparing soups, soups, pasta and salads.
The vein then it has the great advantage of being a mine of virtue. It is rich in fact of vitamins, minerals and other nutrients, useful for the proper functioning of the organism. With the help of Dr. Sonia Croci, nutritionist biologist, let's see what they are and why it should be used in the kitchen.

She is a friend of the line

"Oats are an excellent source of soluble fiber, which gives satiety, regularize intestinal transit and reduce the absorption of sugars in the blood, thus preventing blood sugar fluctuations that are responsible for hunger attacks. It then provides prebiotic fibers that rebalance the intestinal flora by counteracting the proliferation of bad bacteria that promote intestinal health and weight, "explains nutritionist Sonia Croci.

It keeps the heart healthy and protects from aging

"The fibers that this corn is rich in favor of increasing the levels of" good "cholesterol in the blood: it contrasts the" bad "one thanks to beta-glucans and helps to keep the heart and arteries healthy. In addition, it is a source of "good" fats, such as the precious Omega 3, which in addition to fighting inflammatory states, protect against the damaging action of free radicals, responsible for aging, "explains the expert.

It is excellent for those who play sports

«This cereal provides the organism with a good supply of slow-release carbohydrates, useful to prevent the drops of tiredness during physical activity. It also contains a good dose of minerals, in particular potassium and magnesium, which are precious to promote post-workout and calcium recovery, which is essential for maintaining healthy bones. It also provides energy to the muscles because its grains are also a reserve of B vitamins, "says nutritionist Sonia Croci.

How to use it in the kitchen

On the shelves of supermarkets and specialized shops natural foods it is found in different shapes: grains, flour and flakes, pasta, baked goods, milk. "Flaked oats are ideal for a super energetic breakfast. THE flakes they can be mixed with milk or yogurt, oil seeds and fruit to prepare nutritious porridge and muesli. From the beans you get then a wholemeal and semi-wholemeal flour used to prepare not only bakery products, but also a variety of pasta rich in slow-release carbohydrates. Come on flakes instead, a milk, a yoghurt and a vegetable cheese are also obtained, which contain few fats, many fibers. Moreover, they are lactose-free and consequently, they are a valid alternative for intolerant people. To improve the taste, however, they often contain an excessive amount of sugar. The advice is to consume them in moderation, maximum two or three times a week, "suggests nutritionist Sonia Croci.

Would you like to know more? Discover in the gallery all the other benefits of oats

Morning Maple Cranberry Pecan Oat Bars

Chewy bars with chunks of toasted pecans and dried cranberries combined with toasted oats, almond butter and pure maple syrup. I’m in LOVE with these bars!

I made these bars last week and I couldn’t wait to share them with you. I’ve been eating one every morning for breakfast (in fact I am having one now as I type this). These are by far, the best tasting bars I’ve ever had, they are chewy and have great texture, made with wholesome ingredients – one bar is a meal and it’s perfect to take on the go. They are also egg free, dairy free, vegan, and can be made gluten free if you use gf oats. Next time I make these, I plan on rolling them into smaller balls and turning them into healthy cookies instead.

The recipe is very slightly modified from the Power Hungry: Ultimate Energy Cookbook^[1]. Camilla really knows how to make great tasting breakfast bars, you may remember the banana split bars^[2] I made a few month back also from the same book.

You can use any type of mild flavored unsweetened nut butter, such as almond, cashew, or sunflower seed butter. Peanut butter would also work perfectly well in this recipe, but it can overwhelm the flavor of the maple syrup. Toasting the oats and pecans adds tremendous flavor, but if you are in a hurry, you can skip this step.

Once made, individually and tightly wrap the bars in plastic wrap. Store the bars at room temperature for up to 2 days, or in the refrigerator for up to 1 week. Alternatively, place the wrapped bars in an airtight container and freeze for up to three months. Let the frozen bars thaw at room temperature for about 1 hour.

Maple Cranberry Morning Bars
Very slightly modified from the Power Hungry: Ultimate Energy Cookbook^[3]
gordon-ramsay-recipe.com
Servings: 16 • Size: 1 bar • Old Points: 5 pts • Points+: 6 pts
Calories: 228 • Fat: 13 g • Protein: 5 g • Carb: 27 g • Fiber: 4 g • Sugar: 12 g
Sodium: 46 mg • Cholesterol: 0 mg

Ingredients:

cooking spray
2 cups old-fashioned or quick-cooking rolled oats (gluten-Free, if needed)
1/2 cup chopped pecans
1 cup dried cranberries, chopped (by hand or in food processor)
1/2 cup unsweetened plain almond milk (I used almond breeze)
1/2 cup multigrain hot cereal, use GF, if needed (I used Bobs Red Mill 10 Grain)
1 cup natural, unsweetened almond butter
1/2 cup pure maple syrup
1 tsp ground cinnamon
1/4 tsp fine sea salt
1 tsp pure vanilla extract

Directions:

Preheat oven to 350°F. Line a 9-inch square baking pan with foil or parchment paper and then spray with nonstick spray.

Spread the oats and pecans on a large rimmed baking sheet. Bake in the preheated oven for 6 to 8 minutes, shaking halfway through, until golden and fragrant. Transfer to a large bowl; add the chopped cranberries.

Bring the milk to a boil in a small saucepan set over medium heat. Stir in the multi-grain cereal and remove from the heat; let stand for 2 minutes. Add the nut or seed butter, maple syrup, cinnamon, and salt. Cook and stir the mixture over low heat for 6 to 7 minutes or until thickened; remove from the heat and stir in vanilla extract.

Immediately add the cereal mixture to the oats mixture, mixing with a spatula until coated.

Transfer the mixture to the prepared pan and flatten with the back of a measuring cup.

Place a large piece of parchment paper or wax paper atop the bar mixture and use it to spread, flatten, and very firmly compact the bars evenly in the pan. Cool completely. Refrigerate at least 1 hour or until firm.

Using the liner, lift the mixture from the pan and transfer to a cutting board. Peel off the foil or parchment and cut into 16 bars.

References

^{^} Power Hungry: Ultimate Energy Cookbook (www.amazon.com)
^{^} banana split bars (www.gordon-ramsay-recipe.com)
^{^} Power Hungry: Ultimate Energy Cookbook (www.amazon.com)