Oatmeal porridge recipe: An Ideal weight loss breakfast

  • Prep Time
    15 mins
  • Cook Time
    15 minutes
  • Serving
    1
  • View
    489

A single serving of this oatmeal porridge recipe provides 271 kCal energy with a good amount of fiber and proteins. This rolled oats porridge is an ideal breakfast to start the day. This rolled oats porridge is suitable for people with PCOD/PCOS, overweight, high cholesterol, or diabetes. However, if you are restricted to milk products for any reason, you can use almond curd or any other available alternative as directed by your dietitian.

Porridge in general is oatmeal-based food and is consumed as a breakfast cereal. Generally, these oatmeal cereals are either coarse crushed or fine ground and then added to milk. To make it appealing flavors and sweeteners such as honey, sugars, or other flavors. Alternatively, an oatmeal porridge recipe can also be prepared by adding spices, eggs, or vegetables that give a tangy taste. The rolled oats porridge is usually served in a bowl with hot milk or plate when it is spiced with vegetables and has a solid consistency. The most common type of porridge available in the market is Oatmeal porridge. Make sure that the oatmeal you select from the market is gluten-free ladled because it may be possible that the rolled oats you are purchasing may have been processed in the same facility where other gluten-based products have been handled which may lead to cross-contamination.

Highlights of Oatmeal porridge recipe

  1. This is a low-calorie meal ideal for breakfast
  2. Being low in calories, it can be considered in adding in weight loss diet
  3. Oatmeal porridge is a Gluten-free recipe, those who are gluten intolerant can also this in their diet plan.
  4. Oats are loaded with fiber (both insoluble fiber and soluble fiber), oats contain soluble fiber in form of beta-glucan, which helps to control blood sugar levels, control cholesterol also.
  5. The insoluble fiber in the recipe helps to prevent constipation.
  6. High in proteins as compared to the market competitors for the same calories
  7. Sugar-free cereal so can be used to make different tangy dishes
  8. Those having PCOD or thyroid may also have this oatmeal-based granola cereal

Moderation is key to weight loss. If you are on a weight loss diet, watch your serving size and ingredients of rolled oats porridge to limit calories in the diet. Oatmeals are good breakfast cereals loaded with soluble fiber and are relatively healthy for use of diabetic patients who may benefit more in the form of lowering of LDL cholesterol than the others. Soluble fiber from certain foods helps to lower blood total and LDL cholesterol levels provided only when the diet you choose is lower in saturated fat and cholesterol.

Best time to have oatmeal porridge recipe – Breakfast or Dinner

Ideally, this rolled oats porridge may be taken as breakfast. This is easy to make and high in proteins as well a fiber. If you are on a weight loss diet having high fiber food will keep you full for a longer time without craving for more. This oatmeal porridge recipe has ingredients such as cucumber and carrot that are naturally rich in fiber. The total fiber content in the single serving is around 10 grams which is almost 33% of the daily requirements. 

Since I have made this homemade granola, I rather find it easy to use in place of other high-calorie cereals. Especially with Indian recipes like poha or upma that are high in carbs, I hade experimented and found that this rolled oats granola can be a good substitute. I had replaced granola with wheat semolina and also used it in place of rice flakes There are many recipes that you can make by simply replacing the breakfast cereals you make with this oatmeal granola and you will find that you have more proteins intake and fewer calories to deal with. Homemade oatmeal is healthier, and I haven’t used any oil while making them. I shall be sharing various oatmeal granola recipes with you in the coming days. One of the good things about this oatmeal granola that you can simply use it with milk and make a plain oatmeal porridge recipe too. Whenever I run out of time and I have nothing to eat at home, I simply take 1 cup oatmeal granola with hot milk and 1 spoon of dates pulp as a sugar-free American Breakfast or if you have a little time you can add more vegetables as described here that simply will reduce calories and add more fiber in your recipe.

Homemade Granola Recipe

Ingredients

Ingredients for Oatmeal porridge

Nutrition in Oatmeal Porridge

Serving size: 1 Oatmeal Porridge

Calories in Oatmeal Porridge

Calories in Oatmeal Porridge are 271.81 kCal; as much as 13.59 % of male DRI of 2000 kCal. Therefore, it can attain 18.12 % of female DRI of 1500 kCal.

Protein forms 14.91 % of the calories

Carbs form 39.82 % of the calories in Oatmeal Porridge.

Fats form 43.57 % of the calories.

Macros in Oatmeal Porridge

Protein in Oatmeal Porridge – 10.13 gm, particularly 13.51 % of male DRI of 75 gm. Further, it can complete 18.01 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in Oatmeal Porridge – 27.06 gm, therefore, is 9.84 % of male DRI of 275 gm. Therefore, it can achieve 13.12 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in Oatmeal Porridge – 13.16 gm, notably 19.74 % of male DRI of 66.67 gm. As a result, a woman gets 26.32 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in Oatmeal Porridge – 9.01 gm, thus is, 23.71 % of male DRI of 38 gm. Consequently, females get 36.04 % of female DRI of 25 gm.

Soluble Fibre – 1.9 gm, particularly 19.00 % of male DRI of 10 gm. Consequently, females will get as much as 19.27 % of female DRI of 9.86 gm.

Total Free Sugar – 10.44 gm, which is not only 17.40 % of male DRI of 60 gm but also 20.88 % of female DRI of 50 gm.

Vitamins in Oatmeal Porridge

Vitamin A – 0 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get as much as 0.00 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.18 mg, particularly 15.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 16.36 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.3 mg, therefore, is 23.08 % of male DRI of 1.3 mg. Besides, women also get 27.27 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.99 mg, notably 6.19 % of male DRI of 16 mg and 7.07 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.18 mg, thus is, 13.85 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 29.25 mcg, therefore, is 97.50 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 92.77 mcg, as much as 23.19 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.2 mcg, particularly 8.33 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 15.18 mg, therefore, is 16.87 % of male DRI of 90 mg. Further, it is 20.24 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 7.38 mcg, notably 147.60 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.3 mg, thus is, 2.00 % of DRI of 15 mg for males and females.

Vitamin K – 19.63 mcg, as much as 16.36 % of male DRI of 120 mcg and 21.81 % of female DRI of 90 mcg.

Minerals in Oatmeal Porridge

Calcium – 307.25 mg, particularly 30.73 % of DRI of 1000 mg for males and females.

Phosphorus – 283.26 mg, therefore, is 40.47 % of DRI of 700 mg for males and females.

Iron – 2.86 mg, notably 35.75 % of male DRI of 8 mg and 15.89 % of female DRI of 18 mg.

Magnesium – 79.84 mg, thus is, 19.96 % of male DRI of 400 mg and 25.75 % of female DRI of 310 mg.

Copper – 230 mcg, as much as 25.56 % of DRI of 900 mcg for males and females.

Manganese – 0.8 mg, particularly 34.78 % of male DRI of 2.3 mg and 44.44 % of female DRI of 1.8 mg.

Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

Zinc – 0.76 mg, notably 6.91 % of male DRI of 11 mg. At the same time, women get 9.50 % of female DRI of 8 mg.

Chromium – 110 mcg, thus is, 314.29 % of male DRI of 35 mcg. Besides, women too get 440.00 % of female DRI of 25 mcg.

Selenium – 4.47 mcg, as much as 8.13 % of DRI of 55 mcg for males and females.

Cholesterol – 58.59 mg,

Potassium – 370.28 mg, as much as 7.88 % of DRI of 4700 mg for males and females.

Sodium – 130.19 mg, particularly 8.68 % of DRI of 1500 mg for males and females.

Omega 3 – 537.11 mg, therefore, is 89.52 % of DRI of 600 mg for males and females,

Omega 6 – 507.01 mg, not only 84.50 % of DRI of 600 mg for males and females.

Frequently Asked Questions

Traditionally porridge was made up of oatmeal as a base cereal only, however as the cultures spread and mix with other cultures, porridge has received a makeover in the form of different varieties and the base cereals were changes to rice, corn, wheat, and millets too. There are different varieties of porridges now available around the world to taste. In India, the traditional dish of upama or sheera is also a form of porridge, Koozh is also a form of a porridge made from millet. Dalia is also a type of porridge made with Indian oats besides served in a variety of savory that includes lots of vegetables like the one shown in this oatmeal porridge recipe or sweet dishes that adds nuts or dry fruit.

Oatmeal is good in proteins & fiber but equally poor in Vitamins and some minerals. There is no single food on earth that has every nutrient required for our body. Eating only one type of meal deprives us of the nutrition from the other types of food sources. Generally, a serving of 400 to 500 calories meal is a restriction of any food. Now if you are taking 40 gm of market oatmeal, they provide somewhere around 350 kCal. Clubbed with milk of 200 ml and 1 tsp sugar takes it to 450 or 500 kCal. Every manufacturer has provided its serving size for the oatmeal. The recipe of oatmeal porridge recipe prepare here also has the limitations of serving size which if followed limits the excess calories.

    Cooking method

    Step 1

    Take the bottle gourd and grate it in medium to a fine size, if you don’t have bottle gourd you can alternatively use pumpkin of equal weight in making this porridge

    Step 2

    Take the medium size carrot and grate it in medium to a fine size

    Step 3

    This oatmeal porridge recipe is based on homemade granola cereal.

    Step 4

    This homemade granola is based on rolled oats and is high in protein & fiber low in calories as compared with market oatmeal. I have already shared how to make this homemade granola for your perusal. You need to keep ready 1/2 serving of this homemade granola. If you haven’t use rolled oats as you have and heat them for 3 to 4 minutes in addition to this recipe.

    Step 5

    Once the grating is finished, heat the pan, add ½ tsp oil.

    Step 6

    add cumin seeds, green chili as per taste, and curry leaves. The temper on low heat.

    Step 7

    Add 100 gm grated bottle gourd and 50 gm grated carrot, stir well, for a minute.

    Step 8

    Then cover and cook for 5 minutes.

    Step 9

    Now add half cup rolled oats granola, mix well on low flame for a minute only.

    Step 10

    Then turn off the heat, cover with a lid and keep for 5 minutes. This will make all the cereals in the oatmeal soften.

    Step 11

    After 5 minutes you will observe that the cereals have softened.

    Step 12

    Now take the mix into a bowl, add 150 gm curd, 100 gm grated cucumber, salt as per taste.

    Step 13

    And 2 spoons of water. Mix well and keep covered for 5 minutes.

    Step 14

    After 5 minutes your high protein high fiber rolled oats porridge is ready. This is a single serving for you to enjoy. If you are making for 2 or more people ingredients for this oats porridge shall be increased proportionally.

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