Energizing Oatmeal Recipe, a perfect way to start the day! And who would have thought that a bowl of oatmeal recipe could provide so many nutrients to help you manage weight.
Step by step Instructions of Energizing Oatmeal Recipe
Vegetarian Weight Loss Energizing Oatmeal Recipe – Easy to prepare ahead of time and when you’re ready, it takes just 10 minutes to prepare! This delicious Oatmeal recipe is packed with loads of nutrients that will energize your body and make you feel great on the day. A healthy fresh breakfast/snack has never tasted better.
Energizing Oatmeal Recipe
- 1 cup oats old fashioned rolled
- 2 cup water
- 1 whole apple chopped
- ¼ cup cranberries dried
- ¼ cup raisins
- ½ teaspoon cinnamon
- 1 tablespoon flaxseeds ground
- 1 tablespoon walnuts chopped
- 1 cup non-fat milk
- 1 tablespoon blackstrap molasses
- Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the oats, chopped apple, raisins, and dried cranberries.
- Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon, flax seeds, and walnuts, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with milk and molasses.
- Calories: 402.75
- Protein: 11.92g,
- Carbohydrates: 80.22g,
- Dietary Fiber: 9.37g,
- Soluble Fiber: 2.09g,
- InSoluble Fiber: 2.57g,
- Total Fat: 6.93g,
- Cholesterol: 2.5mg,
- Calcium: 285.01mg,
- Potassium: 806.46mg,
- Sodium: 75.5mg.
Benefits of Main Ingredients of Energizing Oatmeal Recipe
Health Benefits of Oatmeal Recipe
Oats are among the healthiest grains on earth. Oats are a whole grain that is usually eaten as breakfast in porridge (Oatmeal).
They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
These include weight loss, low blood sugar levels, and reduced risk of heart disease.
Here are evidence-based health benefits of eating oats and oatmeal recipe.
1. Loaded with Antioxidants Including Avenanthramides
Oats are loaded with antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are found almost exclusively in oats. 1
2. Soluble Fiber (Beta-Glucan)
Oats contain large amounts of beta-gluten, a type of soluble fiber.
Beta-gluten partially dissolves in water and forms a thick, gel-like solution in the intestine.
Health benefits of beta-gluten fiber include:
- Lowering LDL and Total Cholesterol Levels 5
- Reduced blood sugar and insulin response 6
- Increased feeling of fullness 7
- Growth of good bacteria in the digestive system 8
2. Very filling and help to lose weight
- Not only is porridge (Oatmeal) a energizing breakfast recipe – it is also very filling. 9
- Eating foods that are filling can help you eat fewer calories and lose weight.
- By delaying the time it takes to empty food, beta-gluten in oatmeal can increase your feeling of fullness. 10 |11 |
- The beta-glucan peptide can promote the release of YY (PYY), a hormone produced in the gut in response to food. This saturation hormone has been shown to consume fewer calories and may reduce your risk of obesity. 12 | 13 |
3. Care of skin
- It is no coincidence that oats can be found in many skin care products. Manufacturers of these products often list thin oat oats as “colloidal oatmeal”.
- The FDA approved colloidal oatmeal back in 2003 as a skin-protective substance. But in fact, oats have a long history of use in the treatment of itching and various skin conditions. 14 | 15 | 16 |
- For example, oat-based skin products can improve uncomfortable symptoms of eczema. 17
4. Relieve constipation
Elderly people often experience constipation, often with irregular, irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. However, unless they are effective, they are associated with weight loss and loss of quality of life.
One trial found that it improved well for 30 elderly patients who consumed oat bran-containing soup or sweets daily for 12 weeks. 20
What’s more, 59% of those patients were able to stop using laxatives after a 3-month study, while overall laxative use increased by 8% in the control group.
Health Benefits of Apple
Apples are loaded with fiber, vitamins and minerals, all of which benefit health. They also provide an array of antioxidants. These substances help neutralize free radicals.
Free radicals are reactive molecules that can form as a result of natural processes and environmental pressures. If too much free radicals accumulate in the body, they can cause oxidative stress, and can cause cell damage. This damage can contribute to many conditions including cancer and diabetes.
Apples have a range of antioxidants, including:
- chlorogenic acid
According to a 2019 rodent study, apples contain bioactive compounds that can help promote healthy gut bacteria, which can help optimize the health of obese people.
The authors looked at how eating apple could affect the gut microbiota of mice. The changes that he told about the consumption of apples can help obese people.
Fiber can also help a person feel full for a longer period of time, making them less likely to overheat.
People who consume Apple, the most fiber have a lower risk of developing type 2 diabetes, a 2011 review suggested. People who already have diabetes and follow a high fiber diet may have lower blood (sugar) glucose levels.
The American Diabetes Association recommends eating fresh fruits, including apples, to satisfy the sweet tooth and provide nutrition. However, they remind people for the carbohydrate content in fruits.
A medium apple contains 25.1 grams of carbohydrate, of which 18.9 grams are sugar. However, it also provides fiber and other nutrients, meaning that, as a sweet snack, it has additional health benefits.
4. The strokes
An old 2000 study looked at how the consumption of apples in 2 the years affected the risk of stroke in 6, 20 people.
The authors found that those who ate the most apples had a lower risk of thrombotic stroke.
5. Neurological Health and Dementia
A 2019 laboratory study concluded that quercetin has a neuroprotective effect, possibly because it inhibits reactive species formation. It helps neurons to survive and continue functioning. Therefore it may help prevent age-related neuron loss.
In 2015, the results of a mouse study suggested that high-dose quercetin supplementation may help protect cells from the type of damage that can lead to Alzheimer’s disease.
It is worth noting that high doses of quercetin have been used in most studies of this type that are unlikely to be present in common dietary sources. In addition, scientists need to conduct more studies in humans before they can confirm that quercetin improves neurological health in people.
Health Benefits of Canbarries
Cranberries are members of the heather family and belong to blueberries, bilberries, and lingonberries.
Cranberries are rich in various healthy vitamins and plant compounds, some of which are effective against urinary tract infection (UTI).
1. Carb and fiber
Cranberry is mainly made up of carbs and fiber. They also boast many vitamins and minerals, including manganese, copper, and vitamins C, E, and K1. Keep in mind that there is almost no fiber in cranberry juice.
2. Bioactive plant compounds
Cranberries are very high in bioactive plant compounds and antioxidants – especially flavonol polyphenols.
- Quercetin: The most abundant antioxidant polyphenols in cranberries. In fact, it is among the main fruit sources of quercetin.
- Myricetin: Myricetin, a major antioxidant polyphenol in cranberries, may have several beneficial health effects.
- Peonidin: Along with cyanidin, peonidin is responsible for the rich red color of cranberries and some of their health effects. Cranberries are among the loaded dietary sources of peonidin.
- Ursolic acid: Concentrated in the skin, ursolic acid is a triterpene compound. It is an ingredient in many traditional herbal medicines and has strong anti-inflammatory effects.
- A-type proanthocyanidins: Also called condensed tannins, these polyphenols are known to be effective against UTIs.
3. Prevention of Colon cancer and Ulcers
- Colon cancer is a common cause of cancer-related deaths worldwide.
- Infection by the bacterium Helicobacter pylori (H. pylori) is believed to be a major cause of stomach cancer, abdominal bloating, and Ulcers.
- Cranberries contain a unique plant compound known as the A-type proanthocyanidins, which bind H. from the stomach lining. Preventing pylori may reduce the risk of colon cancer.
- One study in 189 adults suggested that drinking 2.1 cups (500 ml) of cranberry juice per day was associated with H. Pylori infection can be significantly reduced.
- Another study in 295 children found that daily consumption of cranberry juice for 3 weeks led to about 17% of those infected with H. Suppressed the development of pylori.
4. Heart health
Cranberries contain various antioxidants that can be beneficial for heart health. These include anthocyanin, proanthocyanidin, and quercetin.
In human studies, cranberry juice or extracts have been shown to be beneficial for various heart disease risk factors. Cranberry products can help by:
- increasing levels of HDL (good) cholesterol
- lowering levels of LDL (bad) cholesterol in people having diabetes
- protecting LDL (bad) cholesterol from oxidation
- lowering stiffness in blood vessels among people having heart disease
- decreasing blood pressure
- decreasing blood levels of homocysteine, thus cutting risk of inflammation in blood vessels
5. Vitamins and minerals
Cranberry is a rich source of many vitamins and minerals, especially vitamin C.
- Vitamin C: Also known as ascorbic acid, vitamin C is one of the major antioxidants in cranberry. It is essential for the maintenance of your skin, muscles and bone.
- Manganese: Manganese found in most foods is essential for growth, metabolism, and your body’s antioxidant system.
- Vitamin E: A class of essential fat-soluble antioxidants.
- Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clots.
- Copper: A trace element, less often in the Western diet. Inadequate copper intake can adversely affect heart health.
Health Benefits of Flaxseeds
- For centuries, flaxseed has been prized for its health-protective properties.
- Flaxseeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, fiber and lignans.
- Flaxseeds are a rich source of omega-3 fatty acids ALA. Plant-based ALA fatty acids are proven to have cardiovascular health benefits and are associated with lower risk of stroke.
- It contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They can help prevent breast and prostate cancer, as well as other types of cancer.
- With so much fiber packed into each small seed, incorporating flaxseeds into your diet regularly promotes bowel movement and can improve your digestive health.
- The high fiber content of flaxseed can help lower cholesterol and play an important role in improving heart health.
- Flaxseeds have been proven to reduce blood pressure and are particularly helpful for people with high blood pressure.
- Flaxseeds can reduce blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
- Flaxseeds are a good source of plant-based protein and may be an alternative protein source for those who do not eat meat.
- Flaxseeds keep you full for a long time and can help manage your weight by controlling your appetite.
When it comes to nutritional goodness, Energizing Oatmeal Recipe fill it.
Although Energizing Vegan Oatmeal Recipe, they are rich in the nutrients omega-3 fatty acids ALA, lignans, and fiber, all of which have been shown to have many potential health benefits.
Their use can improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer, and benefit people with diabetes.
With many proven health benefits and possibly more, there is no better time than now, make it and serve this recipe.Article Sources