• Properties of oat flakes
• Valuable source of fiber
• Types of oatmeal
• Serving suggestions for oatmeal
• What to choose porridge on water or porridge on milk?

One of the world's most popular foods, oatmeal —some people can't imagine any other breakfast, while others associate it with the worst childhood food. Thanks to proper preparation and additives, it's tasty even for its fiercest opponents. And it's worth trying, because regular consumption can bring us many benefits.

Properties of oat flakes

Oats are a source of protein rich in essential amino acids that the body cannot produce on its own. They must be supplied with food, and it turns out that oats can perfectly supplement this need. Together with oatmeal, we provide our body with

• polyunsaturated fatty acids - important especially for the cardiovascular system and to be supplied with food,
• Vitamins A, E, K,
• B vitamins, including vitamin B, which is responsible for the proper functioning of muscles, heart and nervous system,
• Iron,
• Magnesium,
• potassium
• Zinc,
• Manganese,
• Calcium,

Valuable source of fiber

Oat flakes contain a high amount of water-soluble fiber. The beta-glucans they contain absorb water, form mucus in the digestive tract, and thus protect the intestinal and gastric mucosa from bacterial infections and irritations. Organic acids produced during the breakdown of beta-glucans in the intestines have analgesic, anti-inflammatory, and fungicidal properties. The fiber contained in the flakes is also a type of prebiotic that influences the body's immunity and is necessary for the development of beneficial bacterial flora in the intestines. Furthermore, by filling the digestive tract, it provides a long-lasting feeling of satiety. Regular consumption of oat flakes contributes significantly to reducing the amount of cholesterol absorbed into the blood. In summary, the fiber contained in flakes:

• regulates intestinal function,
• improves digestive processes,
• prevents constipation.

Eating oatmeal is also recommended for diabetics, as the fiber slows the rate of breakdown and absorption of nutrients in the stomach, causing blood glucose levels to rise gradually rather than abruptly. Diabetics prepare porridge. However, they should avoid long-cooked oatmeal and eat it soaked in water, as long-cooked oatmeal increases the sugar content.

Types of oatmeal

Oatmeal is made from oats. It is available in:

• usually - before consumption they should be cooked thoroughly,
• Berg - additionally crushed, require a slightly shorter thermal treatment,
• immediately - they do not need to be processed before consumption, they can be added in loose form to cocktails, yogurts or simply poured into water or milk.

Serving suggestions for oatmeal

If we choose instant oatmeal, we can pour it into a saucepan and immediately heat it with milk or water, stirring continuously for a few minutes. It's also enough to pour boiling water or milk over it and wait a moment for it to swell before adding your favorite toppings. Oatmeal can also be prepared cold; in this case, instant oatmeal is infused with water overnight and is ready to eat in the morning after adding fruit and other toppings. It's important to note that the longer we cook oatmeal, the higher its glycemic index.

Anyone who has associated oatmeal since childhood with an unappealing, colorless, milk-covered porridge now knows that well-prepared oatmeal can be the most delicious meal of the day. Its uses are limited only by our imagination. Of course, we can serve it traditionally with cow's milk, but if we're not a fan of milk or simply can't drink it for health reasons, we can successfully replace it with any favorite plant-based milk, or simply water or even natural yogurt. For porridge , add fresh or frozen fruit. In the summer, this can be blueberries, raspberries, strawberries, or blackberries; in the fall and winter, apples, pears, bananas, and plums. All kinds of nuts and dried fruits also work well, and a little sweetness can be achieved with a little agave syrup, dates, maple syrup, or a teaspoon of honey. Add a pinch of cinnamon, cocoa, or real vanilla. If, on the other hand, we prefer less sweet breakfasts, we can add a tablespoon of peanut butter to our oatmeal . The best, sweet, and proven combinations are:

• Oat flakes with apples, cinnamon and raisins,
• Oat flakes with plums, honey and almond flakes,
• Peanut porridge with peanut butter, honey and a handful of your favorite nuts,
• Oat flakes with roasted sunflower and pumpkin seeds, with jam,
• Oat flakes with banana and cranberries
• Oat flakes with salted caramel, vanilla,
• Oat flakes with coconut milk, coconut flakes and strawberries,

Ideas for people who prefer less sweet breakfasts:

• hearty porridge with braised mushrooms (can also be mushrooms or oyster mushrooms), goat cheese and thyme,
• Porridge with figs, pears and plums with goat cheese and a little honey,
• Oat flakes with avocado and dried tomatoes,
• Oat flakes with fresh tomatoes, basil and mozzarella.

What to choose porridge on water or porridge on milk?

The advantage of porridge The advantage of porridge made with water is its lower calorific value and the fact that it can be consumed by people with lactose intolerance. Oatmeal made with milk has a fuller flavor and is more full-bodied. What we prepare it with should therefore depend primarily on our individual preferences. A great way to spice up traditional oatmeal is to add products from the list of superfoods, such as hemp seeds, spirulina, chia seeds, goji berries, or acai.