Oatmeal, a versatile food for people on a diet
For those who are lactose allergic or want to reduce their consumption of animal milk, oats are a nutritious and easy-to-process choice. This whole grain contains a lot of soluble fiber, which helps control blood sugar, aids digestion and creates a feeling of fullness for a long time.
According to nutritionist Alisha Jeswani (Mumbai, India): Oatmeal can be completely processed into delicious and nutritious meals without milk. Just combine the ingredients properly, you will have a dish that is both healthy and suitable for your taste".
A typical example is salty oats with spinach and eggs: cook the rolled oats in vegetable stock until cooked, add fresh spinach, season, then place the boiled eggs on top and add olive oil. This is the perfect choice for a warm breakfast rich in fiber and protein.
Attractive dairy-free oatmeal recipes
Sweet dishes:
Oatmeal cake: Mix rolled oats with mashed banana, peanut butter or almond butter, raisins, cinnamon, vanilla. Bake gold for an energetic snack.
Oatmeal and banana pancakes: Blend the oats, ripe bananas, water, baking powder, cinnamon into a smooth mixture, deep-fried on both sides.
Overnight oatmeal and chia seeds: Mix rolled oats, chia seeds, honey, water, add bananas and berries, refrigerate overnight.
Snacks:
Oatmeal energy drink: Mix rolled oats, peanut butter, honey, dried fruits, vanilla, salt, water spinach, refrigerate before eating.
Quadranged baked oats: Combine oats, mashed bananas, honey, apple sauce, cinnamon, baking powder, nuts or dried fruits, grilled golden, cut into pieces.
Drinks and other salty dishes:
Oatmeal smoothie: Blend the rolled oats with banana, peanut butter, ice; use yogurt or nut milk if desired.
Salted oatmeal with butter: Cook the oatmeal in water, add butter, cherry tomatoes, salt, pepper, paprika.
Apple and cinnamon oatmeal porridge: Cook oatmeal with water, pomegranate apples, cinnamon, add honey when eaten.
The secret to preparing delicious and healthy
To keep oats without milk rich, you can cook them with vegetable stock, combined with herbs such as cinnamon, ginger, pepper or good fatty ingredients such as peanut butter, almonds, olive oil. In addition, diversifying the processing methods from congee, baked goods, smoothies to salads will help the menu become richer and avoid boredom.
Expert Alisha Jeswani advises: "Prepare the rolled oats in the stove, along with a few ingredients such as chia seeds, fresh fruits, honey to take only 5 - 10 minutes to have a healthy breakfast or snack".
Removing milk does not mean reducing nutrition. On the contrary, a flexible diet with oats combined with vegetables, nuts and fruits will provide enough vitamins, minerals and fiber, suitable for vegetarians, practitioners and people with weight control.
