Food preparation becomes quite challenging when both the taste and the health of the children are taken into consideration. I am going to share 12:
Healthy oats recipes with all of you.
The mother is frequently concerned about what to prepare that her child will enjoy and is also healthy for his health. I am going to show you twelve nutritious food ideas that you can cook using oats today. Your youngster will enjoy a variety of flavours in these, and he or she will not become bored while eating them. Learn about twelve nutritious oat recipes that can make your child happy and healthy.
Table of Contents
Benefits of oats
- Oats have a high protein content and are high in fibre, making them easy to digest.
- Carbohydrates, vitamins, and minerals included in oats are beneficial to children’s health.
- Calcium and phosphorus are included in oats, which help to strengthen bones.
- Oats also contain iron, which helps to keep haemoglobin levels in check.
- Oats are high in magnesium and zinc, which provide the body energy.
- It also strengthens bones and teeth.
Everyone, including children, is busy with some exhausting work in this fast-paced, modern world. As a result of their hectic schedules, the majority of them do not pay attention to their diet.
How could you possibly be healthy if that’s the case? Have you ever thought to yourself, “What if I asked myself this question?” Because you aren’t concentrating on your diet, the majority of your replies will be NO. But don’t worry, you may start your healthy diet now.
Now you’ll be asking yourself, “Is there any way to shift my lifestyle to one that is more healthy?” Without a doubt. There are numerous options, but let me begin with a nutritious breakfast. Do you know what’s that? That’s oatmeal or nutritious oats.
Oatmeal, in my opinion, is a fantastic breakfast to have in your diet. It’s chock-full of nutrients that are good for your health. It increases your energy levels and keeps you active all day.
Oatmeal is a highly prevalent food that is consumed all over the United States. However, it was only recently established in India. As a result, you can easily establish a habit of eating oatmeal every morning.
Oats Have a Lot of Health Benefits
1. They Help You Lose Weight:
Most of you may have been concerned about your weight and have attempted a variety of methods to lose weight. Have you ever considered that oatmeal could help you lose weight? It’s feasible!!
According to a study published in the journal “Molecular Nutrition & Food Research” in October 2009, a molecule found in oats called -glucan decreases appetite by boosting the hunger-fighting hormone cholecystokinin.
It makes you feel full for a long time, preventing you from eating too much food or consuming too many calories. This helps you lose weight. Not only does it help you lose weight, but the fibre in it also keeps your gut healthy.
If you’re attempting to lose weight, whole grains like oats should undoubtedly be part of your diet. Consume at least 1/2 cup of oats each day to receive 4 grammes of fibre. As a result of the soluble fibre, digestion is slowed, and your hunger is suppressed. As a result, it aids in the prevention of hunger pangs and the reduction of the risk of obesity.
Oats are a good source of soluble fibre, which is important for human health. It aids in the trapping of chemicals linked to blood cholesterol in the digestive system. By blocking hepatic fatty acid synthesis and binding bile acids, the glucan in oats can lower LDL cholesterol levels.
People who consume 3 grammes of soluble fibre per day can lower their high cholesterol levels, according to studies. Those with elevated cholesterol will benefit greatly from including oats in their diet.
Reduces high blood pressure levels
We are all aware that heart disease is a major issue around the world. According to a study published in the American Journal of Clinical Nutrition, a diet rich in whole grains like oatmeal or wholemeal bread can significantly lower blood pressure. It serves the same purpose as antihypertensive medications. So eat a lot of whole grains every day to avoid heart disease.
Oats’ Skin Benefits
Oats are not only wonderful for your internal organs, but they’re also good for your skin. Oatmeal has been demonstrated in studies to be an effective treatment for dry, itchy, and irritated skin.
The husk of the oat is an excellent exfoliant that eliminates dead skin cells. The starchiness of oat softens dry skin and aids in the retention of moisture on the skin’s surface.
Sunburns and rashes
Sunburns, rashes, and other skin irritations are treated with cooked oatmeal poultices. Before having a bath, add oatmeal to the water to soothe itching skin. Psoriasis and eczema can also be cured with it.
Oatmeal is sometimes utilised as a cosmetic component. On the labels of various face creams and lotions, you’ll see oatmeal.
Cancer Risks are Reduced
Cancer is a dangerous disease that has become more widespread in recent years. People who ate a high fibre diet like oats had a lower risk of colon cancer, according to research conducted in the United Kingdom and the Netherlands.
Short-chain fatty acids found in oats have been shown to have anti-cancer effects. It slows the growth of cancer cells in the body as well as killing them.
Helps in Diabetes
Diabetes is a widespread condition that affects people all over the world. Diabetes affects over 6.6 per cent of the world’s population. Type 2 diabetes is on the rise, thanks to an excess of trans fats and sugar-laden processed meals. It is mostly caused by a reduction in insulin sensitivity.
Slowly boosting insulin sensitivity in the body aids in the treatment of this condition. Oats can help you lose weight and get rid of diabetes. Regular exercise and the consumption of fibre-rich foods such as oats will help to keep blood sugar levels in check.
Constipation with irregular bowel
Constipation with irregular bowel motions is particularly frequent among the elderly. Constipation is commonly treated with laxatives. According to a study, the outer layer of the grain, oat bran, can dramatically alleviate constipation. Oat bran is high in fibre, which aids in constipation relief.
The Most Effective Treatment for Celiac Disease
Wheat flour and wheat-based goods should be avoided by people who are allergic to gluten or have celiac disease. They can eat oats as a substitute. People with celiac disease can eat a moderate amount of oats, according to certain clinical research. Even youngsters with this condition can eat a little number of oats in moderation.
The defeat of Free Radicals
Oats are abundant in antioxidants like Vitamin E, which help to battle free radicals that cause harm. It also strengthens your immune system, allowing you to combat ailments such as cataracts, arthritis, and cancer. Vitamin E is found in the highest concentration in unprocessed oat groats.
The Origins of Oats
Oats are one of the world’s healthiest cereal crops. Oats were once thought to be animal feed, but after learning about their high nutritional content, dietary fibre, and different phytochemicals, several studies were conducted to see if they were good for human consumption.
The outcome was also positive, indicating that it is a nutritious whole grain product that can be ingested by humans. It also has a number of health benefits when ingested first thing in the morning.
But, before you add oats to your diet, read about the health advantages, so you don’t become confused. Let’s do it.
What exactly are oats?
Oats are a cereal crop mostly farmed for their seed. Avena sativa is the most widely farmed plant on the planet. It belongs to the Poaceae family. It is mostly grown in Russia, Canada, Finland, Poland, and the United States. It necessitates more water and can only thrive in chilly areas.
Because oats were unfamiliar at first, their production was limited. However, now that everyone is interested in oats, their production is expanding year after year.
Proteins, vitamins, minerals, fibre, and antioxidants are all abundant in oats. Gluten-free and heart-healthy, they are a must-try. It helps to control blood sugar and lowers the risk of heart disease.
Oats have a high nutritional value, as they are high in proteins, carbs, fats, vitamins, minerals, and phytochemicals.
Oatmeal includes the following nutrients in 100 grammes:
- 12 g protein
- 2.4 g carbohydrate
- 0.2g Saturated Fat
- 0.4g monounsaturated fat
- 0.4g polyunsaturated fat
- 1.7 g fibre
- Phytochemicals found in oats
- Alpha tocotrienols and alpha tocopherols are alpha tocotrienols and alpha tocopherols, respectively are found in oats
- Avenanthramides are divided into four types: AVA1, AVA3, and AVA4.
- Apigenin, vitexin, and tricin are flavonoids.
- p-hydroxybenzoic acid, protocatechuic, syringic, vanillic, caffeic, ferulic, and sinapic are phenolic compounds.
- Vitamins A and B6 are two of the most important vitamins.
- Iron and calcium are minerals.
Antioxidant and anti-inflammatory properties:
Oats contain phenolic chemicals, which have a variety of health benefits. Avenanthramides, a phenolic substance found in oats, has antioxidant, anti-inflammatory, and anti-atherosclerotic activities. The majority of phenolic chemicals are present in the grain’s bran layer, thus eating oats as a whole-grain cereal will provide you with all of these health benefits.
Oats Come in a Variety of Forms
The oat is first hulled, giving it the name hulled oats. The nutrition and fibre content of the food is preserved, but the bran and bacteria are not removed. As a result, the hulled oat has gone through a number of procedures, yielding a variety of oat products.
Groats of oats:
The uncut raw kernels of oats are known as groats. It’s made with water and takes a long time to prepare. You can also have it for breakfast with fruits.
Steel-cut oats are made by slicing oats using steel blades into tiny pieces. It has a more chewy texture to it.
Old Fashioned Oats:
The oats are cooked before being rolled into a flat shape. It differs significantly from other variants.
Oats that cook quickly:
Instant oats are also known as quick-cooking oats. It tastes like old-fashioned oats. The oats are cooked, finely chopped, and then rolled. As a result, getting ready takes only a few minutes.
People are looking for something that can be completed more quickly. As a result, the majority of them favour quick oats. All you have to do is boil oats in water or milk, and you’ll have oatmeal (porridge).
The outer layer of oat found beneath the hull is known as oat bran. All whole-grain oat products contain oat bran. It’s frequently used in recipes for bran cookies.
Flour made from oats:
It’s made from hulled oats that have been ground. In baking, oat flour is often used. Any oat product, not just hulled oats, can be ground to form oat flour.
What is the Best Way to Cook Oats?
There are many different kinds of oats on the market. (We detailed it above for your convenience.) Their cooking methods may differ as well. Steel-cut oats, oat groats, and old-fashioned oats take a long time to cook, but quick-cooking oats cook quickly. Soak them before cooking if you wish to speed up the cooking process.
The Most Popular Oat Recipes:
1.Smoothie with bananas and oats
A single banana
150 mL cow, almond, or soy milk
2-4 tablespoons oats
1 teaspoon honey
a few cashews
In a high-powered blender, combine all of the ingredients. On hectic mornings, serve chilled as a breakfast option.
2.Porridge with blueberries and oats
A cup of oats
1.5 cup liquid (water, soymilk, or almond milk)
2 tbsp pureed blueberries
Cook the oats and blueberry puree together in water/milk, stirring constantly to prevent the oats from sticking to the sides. Once served, top with your favourite toppings, such as strawberries in this case.
3.Porridge with Mangoes and Oats
3 tbsp oats, rolled
5 tablespoons ripe mango pulp
1 gallon of milk
1 teaspoon honey
How do you make it?
Over a low burner, cook the oats in milk until tender. Place them in a mixing basin and add the mango pulp and honey. To ensure uniformity, stir thoroughly.
4.Porridge with figs, bananas, and oats
a cup of oats
1 quart of water
1 banana, mashed
1 tablespoon of almond butter
a teaspoon of flaxseed powder
12 tablespoon cacao powder
A handful of figs, chopped
Toss oats with water and mashed banana. Cook for about 5 minutes, stirring constantly. Once cooked, add half a teaspoon of raw cacao powder, almond butter, flaxseed powder, and sliced figs.
Raw cacao powder has a high iron content, which might help fill nutritional gaps in finicky eaters’ diets. However, because raw cacao includes caffeine, use it only sparingly and in recipes for older toddlers and preschoolers.
5.Porridge with bananas and oats
A quarter cup of rolled oats
Soymilk/almond milk, 150 mL
1 banana, mashed
In a saucepan, heat the milk and cook the rolled oats. To add sweetness, mash a banana. Cooking rolled oats to a soft texture takes roughly 15 minutes.
Choose your own toppings. Toasted pumpkin seeds, almond butter, and blueberries are featured here.
This is a nutrient-dense way to begin the day. In one dish, you’ll find slow-release carbs, iron, potassium, magnesium, and vitamin C. Fruit provides the sweetness, with no additional sweeteners.
6.Porridge with Oats (Basic)
A quarter cup of quick oats
150 millilitres of water
Cook the oats for 5 minutes in water. Stir constantly to prevent the oats from sticking to the sides of the saucepan and burning.
This can be one of the infant’s first foods, similar to baby oatmeal porridge. Offer a combination of powdered flaxseed powder, almond butter, and a sprinkle of cinnamon powder to this basic oats dish as the baby becomes older to add more nourishment.
7.Overnight Oats with Mango
1/3 cup rolled oats/instant oats
150 millilitres coconut milk
chia seeds, 3 tbsp.
1 tablespoon flaxseed powder, ground
12 mango pieces, chopped
a teaspoon of maple syrup
In a mixing bowl, thoroughly combine all of the ingredients. Refrigerate overnight after pouring into mason jars.
Serve with more chopped mango slices as toppings the next morning for breakfast.
8.Khichdi with Oats for Babies
Oatmeal is a frequent baby food served all around the world. To prepare this delectable Oats Khichdi for babies, add some Indian flavour to ordinary oats.
1/4 cup oats (quick-cooking)
1 tablespoon onion, finely chopped
1 garlic clove, minced or chopped
2 tablespoon tomato, coarsely chopped
2 tablespoon carrots, shredded
2 tbsp green peas (fresh)
1 tablespoon corn (sweet) (optional)
1 tablespoon finely chopped coriander
14 tbsp cumin seeds
12 tsp powdered black pepper
1 tsp turmeric powder
season with salt to taste
2 tbsp. ghee
Ghee should be heated in a saucepan. Cumin seeds should be cracked.
After that, add the garlic and finely chopped onion.
Cook for a few minutes. Stir in all of the vegetables except the coriander leaves.
Stir in the salt (for babies over 1 year) and turmeric powder. Cook the vegetables for 2-3 minutes, covered.
Allow 2 cups of water to come to a boil. To avoid lumps, add the oats and stir thoroughly.
Cover the pan and let it simmer. Allow 2-3 minutes for the khichdi to cook. Coriander leaves, finely cut, and black pepper powder. Turn off the flame after thoroughly mixing.
With the back of a spoon, mash the vegetables well. Warm the khichdi before serving.
9.Pancake with Oats
Pancakes made with oats
1 gallon of milk
1 tbsp. extra virgin olive oil
honey, 2 tbsp
1 teaspoon vanilla extract
1 teaspoon of salt
2 cups rolled oats, powdered
1 tbsp baking soda
Combine oats, salt, and baking powder in a mixing bowl. Combine the milk, olive oil, eggs, vanilla, and honey in a mixing bowl. Whisk until the mixture is uniform inconsistency. Grease a pan with olive oil, heat it, and evenly pour the pancake batter on top. Allow it to brown before turning it and repeating the process. It goes well with honey or ghee.
10.Rawnola (at least one year)
12 cup cashews and almonds
1/3 cup oats, rolled
There are four dates.
1 tbsp coconut desiccated
In a blender, combine all of the ingredients. Make sure you only blitz for a few seconds to get a coarse-grained rawnola.
To serve, combine 2-3 tablespoons rawnola with milk. Toppings can include bananas or berries, as well as coconut meat, hemp seeds, or any other seeds of your choice.
11.Porridge with Mangoes and Oats
A quarter cup of oats
150 millilitres coconut milk
12 mango pieces, chopped
Cook the oats in coconut milk while constantly swirling to prevent them from sticking to the sides. As the oats cook, add diced mango pieces. The cooking time for the oats is around 5 minutes. Once cooked, transfer to a bowl and top with more mango and your favourite nuts and seeds powder for more nutrition.
12.Overnight Oats with Coconut
1/3 cup oats, rolled
1 quart of almond milk
1 tablespoon of chia seeds
1 tablespoon hemp seeds
1 tablespoon of almond butter
1 tsp coconut desiccated
Toppings with pomegranate
Combine all of the ingredients in a mason jar and refrigerate overnight.
The next day, top with your favourite toppings (here, pomegranate seeds).
Before making an oats-based cuisine, there are a few things to keep in mind:
- Before you feed it to your infant, give the recipe a try. You can fine-tune the flavour and consistency this way.
- Please check to see if your infant has any food or food group sensitivities before attempting to try something new.
- Allow two or three days after introducing new food to observe any potential allergic reactions.
- To get the proper amount of thickness in the recipe, use milled or finely powdered oats and other grains.
- A hidden trick is to soak the oats before cooking them, as this will cut down on the prep time.
- Soaking also helps your baby’s digestive system by breaking down the bigger nutrients in the oats.
- Oats can be introduced to your infant as early as four months.
- however, because doctors advocate introducing solid foods after the sixth month, it’s a good idea to check with them first.
- Steel-cut oats, rolled oats, oat bran, oat flour, organic oatmeal, instant oats, and other varieties of oats are readily accessible on the market.
- The correct variety relies on a number of characteristics, including ease of preparation, digestibility, and nutritional content.
- It is critical, however, to thoroughly sanitise all of the equipment, utensils, and feeding cutlery used to prepare your baby’s meal.
- This is due to the fact that a baby’s immune system is still developing.
- If your infant is under the age of ten months, you can use breastmilk for cow’s milk in oatmeal recipes.
- Most importantly, you are not obligated to follow the recipes exactly as written.
- You can alter the ingredients or cooking style to suit your baby’s preferences.
Oats are a nutrient-dense food that is high in antioxidants, vitamins, and minerals. In comparison to other whole grains, they’re high in protein and fibre. Oats also contain a unique component known as beta-glucan, which has been shown to be helpful to human health.
It lowers blood sugar and cholesterol levels while also preventing heart disease. It can also help with skin issues and obesity. So make sure to include this nutrient-dense item in your kid’s diet.