Wheat has been cultivated for many years. You should also know that oats are obtained from wheat which is light and easily digestible to eat and also reduces weight. We would also like to let you know that in our Rajasthan, oats are also called JOO. Some people also know it as JAE. Oats contain many such nutrients which are easily digestible and control appetite. It controls your appetite to such an extent that it limits what you eat throughout the day. Today in this article we will learn how to make an "Oats Recipes for Weight Loss". Along with this, we will also know what to add to "Oats Recipes for Weight Loss" so that your recipe becomes healthy and digestible.
Oats Recipes for Weight Loss
Oats are a great option for weight loss as they are high in fiber and Low in calories, which keeps you full and satisfied. Below I have listed some recipes that are good for weight loss and also enhance your taste so that you can enjoy eating them and minimise the calories.
Best 3 Homemade Oats Recipes for Weight Loss
1. Egg white oats
Egg white oats are a mixture of fiber and protein which helps in reducing your body weight. You get protein from the white part of the egg. This means that you should use oats in your recipe by removing the yolk of the egg because the white part of the egg contains the most protein. Let's know its recipe.
Ingredients:
- 1/2 cup rolled oats
- 1 cup plain almond milk, unsweetened and undiluted
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- Fresh berries or banana slices (optional)
Instructions:
Heat some water and almond milk in a pot. Burn the water. If you feel that the water added to the almond milk has burnt, then
Add oats to the almond milk. After adding oats, reduce the heat. Boil for about five minutes and keep stirring your recipe in between. So that it does not burn.
Take another pot remove the egg yolk in it and keep only the white part with you.
Use the white part of the egg. You had left the oats recipe on low flame, slowly add the egg white to the oats and mix well. Then keep stirring the recipe until the oats become thick and creamy. You have to do this for 2 to 3 minutes.
After the oatmeal is cooked, add vanilla extract and cinnamon to it. If you want, you can also add pieces of banana or fresh berries.
I hope your recipe turns out tasty
2. Banana Oat Muffins
Banana Oat Muffins:- These are delicious, healthy desserts made with rolled oats, ripe bananas, and other nutritious ingredients. They are great for a light dessert, breakfast, or even a snack. These muffins are great for people trying to have a balanced diet as they are moist, naturally sweet, and full of fiber.
Ingredients:
- cup rolled oats
- 2 mashed ripe bananas
- 1/2 cup Greek yogurt
- 1/4 cup honey or maple syrup
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon vanilla extract
- A pinch of salt
Instructions:
Use a muffin tin, or steel tray as shown in the image, and also use silver paper If you have an oven, use it Preheat the oven to 350°F/175°C If you don't have an oven, use a gas oven but on low flame If you are using gas, you will need silver paper After doing all this, first of all, you have to prepare the ingredients of your recipe, which is given below:
Take a bowl and mix Greek yogurt, honey, vanilla essence, and mashed banana in it and take it as an ingredient (1) so that it is easy to understand
Take another separate bowl and mix oats, baking soda, baking powder, and salt in it. Take it as an ingredient (2) so that it is also easy to understand
After doing all this, I have told you ingredients (1) and ingredients (2). Mix both ingredients. I hope you understand.
Take a spoon and using the mixture of the prepared ingredients (1) and ingredients (2), fill each muffin liner about two-thirds. Once the mixture is filled, bake it in the oven and keep the oven temperature at 350°F/175°C. Place your recipe in the oven for 18-20 minutes. Let it cool before serving.
Now let's talk about how to make this recipe in a gas oven. There is nothing to do in a gas oven. The ingredients will be the same, there is no need to change anything in them. Fill the muffin tin in the same way as I told you about the oven. How to fill muffin tin for oven. All you need to do is take a muffin tin and fill it in the same way as I have told you above. Put silver paper over the muffin tin so that the steam does not come out place the filled muffin tin on the gas oven and keep it in the gas oven on low flame for 18-20 minutes. Let it cool before serving.
3. Pineapple Coconut Baked Oatmeal
Pineapple Coconut Baked Oatmeal This oatmeal is made using a traditional blend of pineapple and coconut that combines the nutty flavor of coconut with the sweetness and acidic aroma of pineapple. This is a filling and nutritious breakfast that can be eaten hot or cold and is ideal for meal prep. Rich in fiber, vitamins, and minerals, baked oatmeal is a filling and healthy way to start the day.
Ingredients:
- Oats (oatmeal): 1 cup
- Pineapple (chopped): 1 cup
- Coconut (grated): 1/2 cup
- Milk: 1 cup
- Flax seeds: 1 tablespoon (optional, for binding)
- Honey or maple syrup: 2 tablespoons (according to taste)
- Egg: 1 (optional, can skip if you are vegetarian)
- Baking powder: 1/2 teaspoon
- Cinnamon powder: 1/2 teaspoon
- Salt: 1/4 teaspoon
- Vanilla extract: 1 teaspoon (optional)
Instructions:
Preheat the oven Preheat the oven to 180°C (350°F).
Prepare the oatmeal mixture for Pineapple Coconut Baked Oatmeal. In a large bowl, add oats, baking powder, cinnamon powder, and salt. Add chopped pineapple and grated coconut to it. After you have done all this, keep these things with you and consider it as Ingredient 1 so that you do not have any problem understanding.
Prepare the liquid ingredients. Take a separate bowl and add milk, honey (or maple syrup), and vanilla extract (if you want to use it). If you want to use eggs, then add the eggs to the mix. You can also consider these ingredients as Ingredient 2.
Start mixing the ingredients. Put Ingredient 1 and Ingredient 2 together in a vessel and mix them together.
Pour into a baking dish: Lightly oil a baking dish or spread butter paper (can be of different sizes, you can shape the baking dish according to your needs if you want). After this, pour the mixture into the baking dish and flatten the mixture one by one.
Start baking: Place the baking dish in the preheated oven. Let it remain in the oven. Bake for 30-35 minutes or until the oatmeal looks golden on top and is cooked from inside. After baking,
Let it cool: After removing the baked oatmeal from the oven, let it cool for a while. After cooling, cut the dish and serve.
You can also add dry fruits (like almonds, and walnuts) according to your taste. So that your weight can be reduced and hunger can be controlled, it can be eaten both hot and cold.
Benefits of Oats Recipes for Weight Loss
Oats can be a great breakfast and dinner for weight loss due to their many health benefits. If you eat oats for breakfast and dinner as it is light and easily digestible, here are some of the major benefits of including oats in your diet for weight management:
1. High in fibre
Satiety: Oats contain fast-soluble fiber that gets digested quickly in our stomach, as it is especially rich in beta-glucan, which helps keep you full for a longer time.
Digestive health: As you know, oats get digested quickly in our stomach and fast digestion keeps our stomach health intact as the fiber in oats aids digestion and helps prevent constipation, keeping the digestive system healthy.
2. Low in calories
Calorie control: Oats are low in calories, so oats create a calorie deficit for weight loss and as you know anything low in calories is beneficial for weight loss
3. Stabilizes blood sugar levels
Stabilizes energy: Oats contain slowly digested carbohydrates and fiber which regulates blood sugar levels. Carbohydrates are good for our immunity as it powers our immune system. If our body gets immunity, the immune system produces antibodies against the bacteria present inside our body.
4. Rich in nutrients
Essential vitamins and minerals found in oats Oats are a good source of essential nutrients including manganese, phosphorus, magnesium, and vitamins B1 and B5. These nutrients support overall health and metabolic functions.
5. Versatile and satisfying
Variety of recipes: Oats can be used in a variety of recipes, from breakfast to snacks and even savory meals.
Customizable: You can add a variety of nuts and fruits, raw vegetables, and other ingredients to your oats.
6. Heart health benefits
Cholesterol management: The beta-glucan fiber in oats helps lower bad LDL (low-density lipoprotein) cholesterol levels, improving heart health. A healthy heart aids in overall health and weight management.
7. Hydration and detoxification
Hydrating: When oats are cooked, they absorb water, which helps with hydration. Proper hydration is important for maintaining metabolism and promoting healthy weight loss.
FaQ
How can I eat oats for weight loss?
To lose weight, cook your oats in water or low-calorie milk such as skimmed milk, and use as little sugar as possible. And if you eat oats, eat it for breakfast and dinner
Is oatmeal OK when trying to lose weight?
Yes, it is okay to eat oatmeal when trying to lose weight. It is rich in fiber and is easily digested, low in calories, and makes you feel full for a long time on an empty stomach. This reduces hunger and keeps you satisfied for a longer time.
Does oats with milk reduce weight?
Yes, eating oats with milk can help in weight loss. Milk contains protein and calcium which helps in fulfilling the calcium deficiency, while oats contain fiber and many other nutrients that help in digesting the calories present in milk.
Conclusion
Oats recipes for weight loss offer an appealing solution for those who want to lose weight while enjoying nutritious and satisfying meals. The high fiber content, low-calorie profile, and rich nutrient density in oats make them an ideal choice for those who want to manage their weight effectively. From hearty oat breakfasts to versatile snacks and meals, these recipes help control hunger, stabilize blood sugar levels, and support overall health. By incorporating a variety of oats recipes into your diet, you can boost your weight loss efforts with delicious, nutritious options that contribute to long-term success and wellness.