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Prep Time20 min
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Cook Time10 min
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Serving1
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A single serving of this thin oatmeal porridge recipe for weight loss provides 256 kcal and 1/4th daily fiber required by females. This thin porridge is good for weight loss. Let’s see how to make this porridge recipe for weight loss.
What is this thin oatmeal porridge recipe for weight loss?
This thin oatmeal porridge is also called Gruel in English, ambli in Telugu, and congee/kanji in Tamil India. This oatmeal porridge is also served as the first food for weaned children.
This is a kind of thin or liquid porridge that is generally served as a drink. The thin oatmeal porridge is made of cereals. The method of making thin oatmeal porridge is similar to gruel as the cereals are grounded and then boiled in water or milk.
Gruel or thin oatmeal porridge is generally made with rice. However, in many cultures, gruel is also made of millets, wheat, or maize while making gruel.
Is porridge good for weight loss
If you want to know whether this porridge is good for weight loss, you may first take a look at the nutritional values of this thin oatmeal porridge recipe for weight loss compared with male and female RDA. Apart from being nutritious, this thin oatmeal porridge recipe for weight loss is low in calories and can be easily accommodated in your weight loss diet. This can be prepared within minutes as very little preparation is required.
Even Tamil Muslims prepare this kind of thin oatmeal porridge during Ramadan fasting. Of course, it contains a variety of spices as per local culture. Porridge prepared with less oil contains fewer calories and may be added to your weight loss depending upon calorie restrictions.
Highlights of thin oatmeal porridge recipe for weight loss
- This porridge contains just 256 kcal in single-serving; hence it is a good drink for weight loss. It will keep you full for a longer time.
- Rich in fiber, it provides around 27% of the daily fiber requirement of females. This will keep your gut healthy and help in bowel movement.
- Contain good amount of B vitamins, Vitamin C and Vitamin D
- Provides more than 1/5th of iron, phosphorus, calcium, and molybdenum
- It is a tasty weight loss drink.
Read more recipes for weight loss
Ingredients
Ingredients of Thin oatmeal porridge recipe for weight loss
Oatmeal porridge recipe for weight loss nutrition facts compared with male and female RDA
Macros
Serving size: 1 Thin oatmeal porridge recipe for weight loss
Calories in Thin oatmeal porridge recipe
a. Calories in Thin oatmeal porridge recipe for weight loss are 256.89 kCal; as much as 12.84 % of male DRI of 2000 kCal. Therefore, it can attain 17.13 % of female DRI of 1500 kCal.
b. Protein forms 15.93 % of the calories
c. Carbs form 42.43 % of the calories in Thin oatmeal porridge recipe for weight loss.
d. Fats form 40.32 % of the calories.
Macros in Thin oatmeal porridge recipe for weight loss
a. Protein in Thin oatmeal porridge recipe for weight loss – 10.23 gm, particularly 13.64 % of male DRI of 75 gm. Further, it can complete 18.19 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in Thin oatmeal porridge recipe for weight loss – 27.25 gm, therefore, is 9.91 % of male DRI of 275 gm. Therefore, it can achieve 13.21 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in Thin oatmeal porridge recipe for weight loss – 11.51 gm, notably 17.26 % of male DRI of 66.67 gm. As a result, a woman gets 23.02 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in Thin oatmeal porridge recipe for weight loss – 6.79 gm, thus is, 17.87 % of male DRI of 38 gm. Consequently, females get 27.16 % of female DRI of 25 gm.
e. Soluble Fibre – 0.34 gm, particularly 3.40 % of male DRI of 10 gm. Consequently, females will get as much as 3.45 % of female DRI of 9.86 gm.
f. Total Free Sugar – 2.2 gm, which is not only 3.67 % of male DRI of 60 gm but also 4.40 % of female DRI of 50 gm.
Vitamins
a. Vitamin A – 31.22 mcg, as much as 3.47 % of male DRI of 900 mcg. Furthermore, women can get as much as 4.46 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.16 mg, particularly 13.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 14.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.18 mg, therefore, is 13.85 % of male DRI of 1.3 mg. Besides, women also get 16.36 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.96 mg, notably 12.25 % of male DRI of 16 mg and 14.00 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.05 mg, thus is, 3.85 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.94 mcg, therefore, is 3.13 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 33.68 mcg, as much as 8.42 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.13 mcg, particularly 5.42 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 3.12 mg, therefore, is 3.47 % of male DRI of 90 mg. Further, it is 4.16 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.93 mcg, notably 18.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.49 mg, thus is, 3.27 % of DRI of 15 mg for males and females.
l. Vitamin K – 1.6 mcg, as much as 1.33 % of male DRI of 120 mcg and 1.78 % of female DRI of 90 mcg.
Minerals
a. Calcium – 204.88 mg, particularly 20.49 % of DRI of 1000 mg for males and females.
b. Phosphorus – 202 mg, therefore, is 28.86 % of DRI of 700 mg for males and females.
c. Iron – 2.14 mg, notably 26.75 % of male DRI of 8 mg and 11.89 % of female DRI of 18 mg.
d. Magnesium – 48.54 mg, thus is, 12.14 % of male DRI of 400 mg and 15.66 % of female DRI of 310 mg.
e. Copper – 180 mcg, as much as 20.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.42 mg, particularly 18.26 % of male DRI of 2.3 mg and 23.33 % of female DRI of 1.8 mg.
g. Molybdenum – 10 mcg, therefore, is 22.22 % of DRI of 45 mcg for males and females.
h. Zinc – 0.75 mg, notably 6.82 % of male DRI of 11 mg. At the same time, women get 9.38 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 4.31 mcg, as much as 7.84 % of DRI of 55 mcg for males and females.
k. Cholesterol – 15 mg,
l. Potassium – 147.69 mg, as much as 3.14 % of DRI of 4700 mg for males and females.
m. Sodium – 53.99 mg, particularly 3.60 % of DRI of 1500 mg for males and females.
n. Omega 3 – 1658.65 mg, therefore, is 276.44 % of DRI of 600 mg for males and females,
o. Omega 6 – 1350.03 mg, not only 225.01 % of DRI of 600 mg for males and females.
Directions
Take a bowl, add 1.5 tsp of chia seeds, add water, and soak it for 20 min.
Take a pan put to on the flame add 1 cup water add 1/4th cup full oatmeal.
Cook it for 3 - 4 min.
Switch off the heat and take it aside.
Wash and chop the onion into small pieces.
Now to enhance the taste of oatmeal ambli, here I am adding spices.
To make this masala take motor pastel, add chopped coriander leaves, chopped mint leaves, green chili, ginger, and roasted groundnuts.
Crush it coarsely.
Now once oatmeal cools down, add curd.
Add Soaked chia seeds.
Add masala this is the main ingredient of oats porridge don’t skip it.
At last, add black salt and mix well.
Add it to a serving bowl, garnish with onion and coriander leaves.
Our Healthy oatmeal porridge for weight loss is ready to serve.
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