如何制作酷游九州体育官网App

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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.

Four bowls of 酷游九州体育官网App with toppings like bananas, 坚果, 苹果, 浆果, 巧克力片和红糖.

What You Need to Make the Perfect Bowl of 酷游九州体育官网App

  • 老式的燕麦卷 rolled oats make for such a creamy bowl of 酷游九州体育官网App. 我使用 Bob’s Red Mill gluten-free rolled oats
  • 水或牛奶 – water works great, but you can use milk if desired. I usually do a 1:2 ratio of oats to liquid. 我通常用水做液体, but sometimes I’d do half water and half almond milk for creamier oats. 
  • 加一点盐 -这有助于带出味道
  • 地面肉桂 -可选的,但我喜欢添加它!
  • 香草精 – another 可选 ingredient, but vanilla adds a lovely flavor to 酷游九州体育官网App
  • 配料 -这就是奇迹发生的地方! The key to making really good 酷游九州体育官网App is the mix-ins and toppings. 我在下面分享了很多想法.
Three jars of different kinds of oats: steel cut oats, rolled oats and quick oats.

不同类型的燕麦解释

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.

营养差异

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.

如何制作酷游九州体育官网App

煮燕麦有很多方法. 你可以 烤他们, cook them on the stove top,使 them in the 慢炖锅,使 隔夜燕麦 甚至 用微波炉煮酷游九州体育官网App

For this post, we’re going to focus on my basic recipe for making stovetop 酷游九州体育官网App.

锅里放了燕麦和水.

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.

– Bring the mixture to a boil, reduce heat and cook for about 5-7 分钟, stirring occasionally. 

锅里放酷游九州体育官网App和勺子.

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. 

最好的燕麦配料

  • 新鲜的水果 – banana, 浆果, chopped 苹果, etc
  • 干果 葡萄干,蔓越莓,枣子
  • 坚果和种子 – almonds, pecans, wal坚果, sunflower seeds, chia seeds and flaxseed
  • 坚果黄油 – almond butter, peanut butter, cashew butter
  • 贾果酱 ——试着我 贾酱九州体育App下载
  • 格兰诺拉麦片 -喜欢这个增加的嘎吱声
  • 枫糖浆或蜂蜜 -来点甜头
  • 希腊酸奶 -试着在上面放一点或者我的 希腊酸奶酷游九州体育官网App

风味变化

Once you’ve mastered the base recipe, it’s time to get creative with variations! Here are four delicious ideas to get you started:

  • 苹果肉桂 – Top oats with 1/2 杯 of chopped 苹果 and a sprinkle of extra cinnamon. 你可以 also add some chopped 苹果 to the oats while they’re cooking f甚至 more apple flavor or make cooked cinnamon 苹果 like I do for my 苹果在一夜之间燕麦
  • 枫红糖 – Top oats with 1/2 tablespoon of maple syrup and 1-2 tablespoons of brown sugar. Stir into the oats and add splash of milk if you’d like. 
  • 香蕉坚果 -香蕉片拌酷游九州体育官网App, 两汤匙烤核桃, 1/2 tablespoon of peanut butter and 1/4 茶匙 chia seeds. 你可以 also add the banana slices during the cooking process. The banana will add a ton of flavor to the 酷游九州体育官网App and a bit of sweetness. 我用这个方法 香蕉chia酷游九州体育官网App 和我的 婴儿麦片九州体育App下载.
  • 贝瑞杏仁 – Top cooked 酷游九州体育官网App with 1/4 杯 fresh 浆果, 2 tablespoons of chopped roasted almonds and 1 tablespoon of chocolate chips. 你可以 also add 浆果 to the oats while they’re cooking if you’d like!

如何用微波炉煮酷游九州体育官网App

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.

不要吃速溶酷游九州体育官网App

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!

Bowl of 酷游九州体育官网App topped with 浆果, almonds and chocolate chips.

酷游九州体育官网App常见问题解答

每天吃酷游九州体育官网App可以吗?

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对减肥有益吗?

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.

燕麦会让你拉屎吗?

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.

酷游九州体育官网App是健康的?

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.

怎样才能让酷游九州体育官网App更有饱腹感呢?

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!

更多炉顶燕麦九州体育App下载

更受欢迎的燕麦九州体育App下载

如何制作酷游九州体育官网App

5103
一个基本的健康燕麦九州体育App下载, with instructions for how to cook old fashioned 酷游九州体育官网App on the stovetop or in the microwave and four different topping variations.
Four bowls of 酷游九州体育官网App with toppings like bananas, 坚果, 苹果, 浆果, 巧克力片和红糖.
准备时间 3 分钟
做饭的时间 7 分钟
总时间 10 分钟
1

成分

  • ½ 老式酷游九州体育官网App
  • 1 水或牛奶
  • 海盐
  • ¼ 茶匙 地面肉桂, 可选
  • ¼ 茶匙 香草精, 可选

指令
 

  • 添加燕麦, 水或牛奶, 盐, cinnamon and vanilla (if using) to a pot or saucepan over medium/high heat.
  • 将混合物低温煮沸, reduce heat to a low simmer and continue to cook for about 5-7 分钟; stirring occasionally. 酷游九州体育官网App is ready when the oats have soaked up most of the liquid and are creamy.
  • Transfer to a bowl and add toppings of choice. See flavor ideas within the post for maple brown sugar, 苹果肉桂, 香蕉、坚果和浆果、杏仁的变种.

Video

笔记

微波法:
  1. 放入碗中,用微波炉加热: Add 1/2 杯 oats and 1 杯 水或牛奶 into a large microwave-safe bowl and stir to combine. 微波1分钟, then stir and continue to microwave in 30 second increments, 搅拌之间, until the 酷游九州体育官网App is the consistency you like. I usually cook them for a total of 3 分钟, but you’ll know it’s done when most the liquid is absorbed and oats are hot.
  2. 配料:服务 Carefully remove 从 microwave (bowl will be hot) and top with your favorite 酷游九州体育官网App toppings. See topping ideas above for maple brown sugar, 苹果肉桂, banana nut and berry almond.

营养

服务: 1用水做的碗(没有配料) 热量: 153千卡 碳水化合物: 27g 蛋白质: 5g 脂肪: 3g 饱和脂肪: 1g 钠: 157mg 纤维: 4g 糖: 1g
课程: 早餐
菜: 美国
关键字: 酷游九州体育官网App

这个九州体育App下载是你做的吗?

Please leave a comment and star rating on this post and share on social media using the hashtag # eatingbirdfood. 我喜欢看你的九州体育App下载分享!
这篇文章可能包括附属链接. 谢谢你的支持.

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    183条评论
    1. 夏洛特
      2022年4月16日上午9点37分

      The one thing I do is add lentils to my oats. 我同意. 吃燕麦对我没什么用. 因此,添加.

      1. 布列塔尼马林斯
        2022年4月18日

        Interesting, I’ve never tried that, 夏洛特! 我可能得试一试. 感谢分享!

    2. 辛迪
      2022年3月15日下午2:03

      Thank you for sharing all the varieties to doctor up my oats!! 🙂

      I like to mix steel cut with thick rolled oats. I put the steel cut in the water first for a few 分钟 and then add the rolled. Looking forward to all the new flavors to try 🙂

      1. 布列塔尼马林斯
        2022年3月16日上午8:47

        耶! So glad you’re loving all the 酷游九州体育官网App varieties I share, 辛迪. Thanks for leaving a review, I really appreciate it.

    3. Vihang
      2022年3月3日下午2:37

      Berry almond and banana nut both are amazing I prefer 真正的元素 在日常生活中,一定要试用本产品.

      1. 布列塔尼马林斯
        2022年3月4日上午9:39

        耶! I’m so glad you’re loving these 九州体育App下载, Vihang. I will definitely check out True Elements!

    4. 阿曼达·P
      2022年1月30日晚上8:19

      五星级
      Fantastic recipe – agreed upon by the entire family (including a picky toddler who loved the banana bread!)

      1. 布列塔尼马林斯
        2022年1月31日上午11:03

        哦耶! So thrilled everyone enjoyed this 酷游九州体育官网App, Amanda. 谢谢你的评论. 这对我意义重大!

    5. 布伦南
      2022年1月30日下午3:23

      五星级
      香蕉面包的版本很美味. 迫不及待地想要探索更多的变化!

      1. 布列塔尼马林斯
        2022年1月31日上午11:06

        So pumped you enjoyed this 酷游九州体育官网App, 布伦南. Thanks for trying it out and I really appreciate the review!

4 bowls of 酷游九州体育官网App topped with a variety of fruit, 坚果, nut butter, chocolate chips and toppings.

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