► 𝗜𝗡 𝗧𝗛𝗜𝗦 𝗩𝗜𝗗𝗘𝗢: I teach you how to make oatmeal for lunch dinner & breakfast. how to prepare These three healthy oatmeal recipes, savoury oatmeal with egg, avocado & steel cut oats for dinner.
𝗛𝗲𝗿𝗲 𝗶𝘀 𝘁𝗵𝗲 𝗯𝗿𝗮𝗻𝗱 𝗜 𝗵𝗮𝘃𝗲 𝘂𝘀𝗲𝗱 𝗳𝗼𝗿 𝗼𝗮𝘁𝘀 𝘄𝗵𝗶𝗰𝗵 𝗶𝘀 𝗴𝗹𝘆𝗽𝗵𝗼𝘀𝗮𝘁𝗲 𝗳𝗿𝗲𝗲:
Recipe # 1: How to make Egg & Avocado 🥑 Oatmeal/ porridge?
Ingredients for Savoury oatmeal base:
1/4 cup of organic rolled oats
1/4 cup shallots
1 tsp garlic paste
2 green chillies (optional)
1 tbs extra virgin olive oil
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp cumin & coriander Powder
3/4 cup of water or vegetable stock
Direction:
In a heavy bottom pan, add olive oil and pan sauté’ chopped shallots along with garlic paste until golden brown. Then add rolled oats and sauté for 2-3 minutes to reduce the *phytic acid. Then add 3/4 cup of vegetables stock or water along with all the spices and cook oats until doubled in size and thickened. Now dish out oats and topped with sliced avocado 🥑 & sunny side egg 🍳 to add extra protein and Healthy fats.
Recipe #2: Creamy Zucchini Oatmeal Recipe for weight loss
Ingredients:
1/4 cup of organic rolled oats
3/4 Cup diced zucchini
3/4 cup of water or vegetable stock
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp cumin & coriander Powder
Ingredients for high protein cream:
1/4 cup greek yogurt
1 tbs sour cream
1/4 tsp salt
1/4 tsp black pepper
Recipe # 3: savoury steel cut oats with mix vegetables 🥗:
Ingredients:
1/2 cup of organic steel cut oats
1-1/2 Cup of mixed vegetables chopped or shredded
1/4 tsp garlic paste
2 shallots or 3 tbs of chopped shallots
1 tbs extra virgin olive oil
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp cumin & coriander Powder
1/4 tsp of oregano
1- 1/2 cup of water or vegetable stock
Direction:
Soak steel cut oats in water for at least 2-3hrs or for overnight.
In a heavy bottom pan, add olive oil and pan sauté’ chopped shallots along with garlic paste until golden brown. Then drain water from steel cut oats and add in the pan and sauté for 2-3 minutes with garlic and shallots. Then add 1-1/2 cup of vegetables stock or water and cove to cook oats for 15mins at low heat or until doubled in size and thickened.
Then add 1-1/2 cup of mixed vegetables 🥗 in the steel cut oatmeal and cover to cook for another 5 minutes. Now dish out oats and topped with sliced half boiled egg for extra protein.
* Phytic acid is a nutrients inhibitor which means when we eat food containing phytic acid it inhibits the absorption of many nutrients like magnesium, iron, zinc & B’s vitamins. However phytic acid is water soluble therefore soaking and dry toasting both reduce phytic acid.
► 𝗧𝗜𝗠𝗘𝗦𝗧𝗔𝗠𝗣𝗦:
00:00 Introduction of Savoury oatmeal Breakfast
00:19 what is rolled oats or old fashioned oats
00:32 Glyphosate free oats
00:52 Steel Cut Oats
01:16 Basic Oat to Liquid ratio
01:25 Avocado egg oatmeal recipe
01:45 Health benefits of shallots
01:51 How to make savoury oatmeal base
02:27 What is phytic acid & How to reduce phytic acid?
03:49 Creamy Zucchini oatmeal for weight loss
05:00 Adjust salt to taste
05:20 How to make high protein cream?
05:56 How to make Steel Cut oats with mix vegetables?
06:10 Benefits of organosulfur for heart health
06:28 How to soak steel cut oats before cooking?
08:00 mixed vegetables for savoury oatmeal
09:10 Final Three savoury oatmeal recipes for breakfast & dinner
_______________________________________________________________
► 𝗧𝗵𝗮𝗻𝗸𝘀 𝗳𝗼𝗿 𝘄𝗮𝘁𝗰𝗵𝗶𝗻𝗴! 𝗜 𝗵𝗼𝗽𝗲 𝘆𝗼𝘂 𝗹𝗶𝗸𝗲 𝘁𝗵𝗶𝘀 𝘃𝗶𝗱𝗲𝗼. 𝗜’𝗹𝗹 𝘀𝗲𝗲 𝘆𝗼𝘂 𝗶𝗻 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝘃𝗶𝗱𝗲𝗼.
𝗣𝗹𝗲𝗮𝘀𝗲 𝘀𝘂𝗯𝘀𝗰𝗿𝗶𝗯𝗲 𝘁𝗼 𝗺𝘆 𝗰𝗵𝗮𝗻𝗻𝗲𝗹 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗿𝗲𝗰𝗶𝗽𝗲𝘀 𝗮𝗻𝗱 𝘁𝗶𝗽𝘀.
___________/𝗦𝗢𝗖𝗜𝗔𝗟 𝗟𝗜𝗡𝗞𝗦 ______________
𝗙𝗼𝗹𝗹𝗼𝘄 𝗠𝗲 𝗼𝗻:
Instagram:
___________/ 𝗗𝗜𝗦𝗖𝗟𝗔𝗜𝗠𝗘𝗥 _________________
Maria Elahi is a certified nutritionist practitioner & Metabolic Balance weight loss coach. The videos on this channel are for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription or recommendation. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#oatmeal #oatsrecipe #healthyweightloss #healthyrecipes #nutritionbymaria #oatmealbowl