A good breakfast, long -saturative, low -histamine and healthy!
oatmeal contain many B vitamins, vitamin E + K,
Iron, zinc, phosphorus, magnesium, manganese, selenium, essential amino acids, essential fatty acids and plenty of fiber.
The water-soluble oatlucane (beta-glucane = polysaccharides) can lower blood pressure and cholesterol, but only with regular consumption.
Another advantage is the slow increase in blood sugar levels after consumption and the long -lasting saturation. Supporting weight reduction!
The fiber serve as feed for the intestinal bacteria, increase the stool volume and improve digestion.
Oat flakes contain only a little gluten, but if you want to or have to avoid it completely, you can use gluten -free oatmeal.
So-called overnight oats are prepared cold, which protects the nutrients it contains. Construction overnight activates the enzyme phytase, which greatly reduces the phytic acid contained in the oat. In this way, more nutrients, minerals and trace elements remain available to the body.
Soak overnight - this special preparation has great advantages:
1. The oatmeal can swell well
2. The phytic acid it contains is broken down and the nutrient absorption increases (great advantage to cooking porridge)
3. In the morning directly available without much effort or to take away to work or to school
Recipe for 1 serving:
• 4 - 6 tablespoons of oatmeal
• approx. 100 ml plant milk, e.g. oat almond milk or water
• Optionally some sheep yogurt, yoghurt (Sighi List Level1) or sweet cream
• For sweeten a little honey, galactose or others, if desired
• Cinnamon to taste
Put in a lockable container (screw glass) on the evening before and put in the fridge overnight
Add the remaining ingredients in the morning, right before consumption and mix in, e.g.
• some fresh fruit e.g. blueberries
• Nuts: Macadamia, paranese, pistachio, almonds (with HIT, small quantities are usually compatible))
• Earth almonds
💡 Tip: If you don't like to eat it cold - take it out of the fridge early enough or heat some plant milk and stir in.
Bon appetit!
