Here’s how to make 酷游九州体育官网App in less than 10 分钟 with just 5 simple ingredients. 它有益于心脏健康，非常美味.
Over the years I’ve shared so many 酷游九州体育官网App 九州体育App下载 and even today it’s still one of my all-time favorite breakfasts! 它是如此温暖，舒适和健康. 作为一个 卷吃 I love the fact that with 酷游九州体育官网App I get to eat a huge bowl in the morning and the fact that it takes less than 10 分钟 to whip up.
There are a few different oat options at the store and although they’re nutritionally all about the same, there are some differences in processing and cooking.
钢材切割燕麦: these are the least processed type of oats. The oat groat (the full oat “grain”) is simply cut into two or three parts to get steel cut oats. Because they are less processed, they absorb more liquid and take longer to cook. 这是我的烹饪方法 铁麦片.
老式酷游九州体育官网App: for this type of oat, the oat groats have been steamed and then rolled. This bit of processing speeds up the cook time for all of us at home. Rolled oats make for a super creamy bowl of 酷游九州体育官网App and are my personal favorite!
速溶燕麦: these are the most processed of all the oat varieties. They are pre-cooked, dried, and rolled and pressed slightly thinner than rolled oats. They cook faster than steel cut or rolled oats, but they also lose a bit of texture in the cooking process so they tend to be mushy and less voluminous.
While steel cut oats are less processed than regular rolled oats, there are only minor differences nutritionally. 钢切, 老式/卷, and quick oats all have approximately the same amount of fiber, 蛋白质, 卡路里, 和其他营养物质. I personally don’t view one type of 酷游九州体育官网App better than the other. I tend to prefer steel cut oats and rolled oats for breakfast 九州体育App下载, but I’ll occasionally use quick oats for baking. 速食燕麦对我的 健康无需烘烤的饼干 而这些 泌乳饼干.
For this post, we’re going to focus on my basic recipe for making stovetop 酷游九州体育官网App.
把所有成分 -加入半杯酷游九州体育官网App, 1 杯 水或牛奶 and a 加一点盐 to a pot and heat over medium/high heat.
炖 – Bring the mixture to a boil, reduce heat and cook for about 5-7 分钟, stirring occasionally.
服务 – The 酷游九州体育官网App is ready when the oats have soaked up most of the liquid and are creamy. 看到上图!
加入配料即可享用 – Transfer oats to a bowl and add your favorite toppings.
Once you’ve mastered the base recipe, it’s time to get creative with variations! Here are four delicious ideas to get you started:
I prefer to cook my 酷游九州体育官网App on the stovetop, but you can also microwave it!
Just add ½ 杯 rolled oats with 1 杯 水或牛奶 and a 加一点盐 into a microwave safe bowl with plenty of room for the oats to bubble up. 微波1分钟, stir and then microwave at 30 seconds increments, 搅拌之间 one.
Cook until the 酷游九州体育官网App is the consistency you like – I typically cook mine for about 3 分钟 but you’ll know it’s ready when most of the liquid is absorbed and the oats are hot.
I know it can be tempting to purchase the little packages of instant 酷游九州体育官网App out of convenience, 但你应该跳过它们. 它们通常含有很多糖, they’re more expensive and they honestly don’t taste as good as rolled oats cooked on the stove. That said, it’s best just to make your own!
I love mixing in fruit, nut butter and a variety of textures to take my 酷游九州体育官网App to the next level. 再也不用吃乏味的燕麦粥了!
是的, it’s totally fine to eat 酷游九州体育官网App every day. 它不仅有营养又能填饱肚子, but it’s easy to change up the flavor profile of your oats with different mix-ins and toppings so you won’t get bored having 酷游九州体育官网App on the daily.
酷游九州体育官网App is known to be a healthy breakfast option because it contains soluble fiber, which can keep you feeling full and aid in weight loss. 当然, you’ll want to be mindful of what you mix-ins and topping you use for your 酷游九州体育官网App as these things can add a lot of extra 卡路里, 糖和脂肪.
燕麦富含可溶性纤维, a type of fiber that absorbs water and helps to moisten and soften stools for easier passage. So yes, 酷游九州体育官网App can help with constipation and make you poop more regularly.
是的! 燕麦里含有这么多 健康的好处! 对于初学者来说, 燕麦是一种全谷物, 低饱和脂肪, 低胆固醇, naturally gluten-free and a good source of fiber, 硫胺, 镁, 磷和锰. The soluble fiber in 酷游九州体育官网App can also help 降低胆固醇水平 and reduce risk of cardiovascular disease.
I’ll be the first to admit that plain 酷游九州体育官网App usually isn’t filling enough for a meal unless you pair it with a little 蛋白质 and some healthy fats. For added 蛋白质, I like making one of my 蛋白质酷游九州体育官网App 九州体育App下载, 美味的燕麦 (with an egg on top) or serving it with a couple hardboiled eggs on the side. 对于健康的脂肪, I like adding chopped 坚果 (like almonds, wal坚果 and cashews) and seeds (like chia, 亚麻和葵花籽). Or adding a big spoonful of nut butter on top!