Starting your day with an exciting breakfast always makes a big difference in your daily routine. The first thing you take in the morning should be packed with nutrients and loaded with antioxidants, not to mention how exhilarating it should look. But most of us are either in a hurry to catch up with the hustle-bustle of early morning office, university or school routine or the jobless ones are just too lazy to move out from their beds. Now, this is where the real problem begins. You may not feel it now, but in the long run, your body will start showing deficiencies and symptoms of weakness and abnormal health conditions. This again takes us back to why taking healthy breakfast first thing in the morning is essential.
Back in my school days, I've always had nutritious food in the morning, usually what my mother prepared. But ever since I joined university, I've been trying out delicious recipes in the morning by myself, usually making oatmeal porridge or Indian bread (commonly called Roti) with some veggies, with some healthy tea without milk and sugar.
One day I tried the overnight soaked oatmeal breakfast since I heard and saw many of the nutritionists recommending and a lot of YouTubers trying it. I liked it the first day and decided to continue with the routine. If you start listing the benefits of overnight soaked breakfasts, the list will go on and on.
Benefits of Oats
1. Prevents cardiovascular disease: The antioxidants present in oats are beneficial for heart disease and the dietary fibers help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL)
2. Prevents Constipation: Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation.
3. Reduces Cancer Risk: Lignan, the same compound which helps prevent cardiovascular disease also "helps reduce chances of hormone-related cancers like breast, prostate and ovarian cancer", according to the American Cancer Society.
4. Reduces Hypertension: If you suffer from high blood pressure, a daily dose of oats will help combat this problem and in turn, lower the risk of hypertension.
5. Supports Weight Loss: Oats is a low-calorie food that slows digestion and makes you feel full for longer.
6. Enhances Immune Response To Disease: The unique fiber in oatmeal called beta-gluten has been shown to help neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there.
7. Protects Skin: Oats have been used as a soothing agent to relieve itch and irritation while also providing an array of benefits for the skin. According to The American Academy of Dermatology, "Oatmeal is able to normalize the skin’s pH. It also helps moisturize and soften the skin."
After knowing the awestrucking benefits of oats who wouldn't think of benefiting from this protein-packed, low-calorie satisfying and versatile superfood.
To make your oatmeal more exciting spruce it with freshly chopped fruits and dried nuts.
Below are the two delightful recipes I want to share with you.
Overnight soaked oatmeal breakfast: Recipe 1
Ingredients
Low-fat dairy milk/soya milk/oat milk- 1 1/2 cup
Gluten-free oats- 1 cup
Stevia sugar- a pinch
chia seeds- 1 tbsp
fresh/frozen strawberries , chikoo, kiwi (or any fruit of your choice)
Overnight soaked oatmeal breakfast: Recipe 2
Ingredients
Low-fat dairy milk/soya milk/oat milk- 1 1/2 cup
Gluten-free oats- 1 cup
Organic honey- 2 tbsp
Cinnamon powder- large pinch
fresh/frozen strawberries , grapes, kiwi (or any fruit of your choice)
almond, pistachios, dried dates (or any dried fruits/nuts of your choice)
1. In a bowl/mason jar, add gluten-free oats and chia seeds and pour preferred milk of your choice. Leave it overnight, covered.
2. In the morning, stir some stevia sugar/organic honey/cinnamon powder.
3. Cut up your favorite fruits/dried fruits/nuts and spruce up your delicious and mouthwatering oatmeal breakfast.
NOTE:
❥Make sure the oats you use are gluten-free. In simple words, gluten-free oats are pure oats that are processed in a separate area with clean equipment and not with those that are used to process gluten-containing grains like wheat, barley, etc.
❥Stevia is a zero-calorie sugar. Quite a good and beneficial substitute for white sugar. 1 tsp of your regular white sugar is equal to 1/8th tsp of stevia sugar so be careful when you add it. just a slight pinch will suffice.
Let me know in the comments how you start your day and share with us your favorite breakfast recipes.
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