We are going to show you how to make microwave porridge with just 3 ingredients and in no time. Enjoy them to the fullest!
Porridge is a excellent alternative to consume both for breakfast and snacks throughout the day. They provide a high amount of essential nutrients and energy. In addition, they can be easily prepared in the microwave. We are going to teach you how to do it to achieve a fantastic result.
Before we begin, it’s key to note that grains can be part of a healthy diet. Yes indeed, choose them correctly. It will always be necessary to bet on those with a low level of refinement; that is, integral type. These concentrate a higher amount of fiber, which causes benefits for the digestive system. Avoid those with added sugars.
Ingredients for microwave porridge
To make delicious microwave porridge, you will need the following ingredients:
- 50 grams of oat flakes.
- 200 milliliters of oatmeal vegetable drink.
- 1 tablespoon of Agave syrup or honey.
Keep in mind that cow’s milk can also be used as a liquid. In this case, it is best to opt for the whole version, since it is a much more dense product from a nutritional point of view.
Whole milk has high biological value proteins and cis-type fats. In addition, it provides calcium and essential vitamins. If a vegetable drink is used, it will be necessary to read the label to verify that it does not contain added sugars.
Step by Step
- Put the oats in a microwave-safe bowl.
- Then, pour the vegetable drink on top.
- Add the sweetener to taste, but without stirring afterwards.
- Put the bowl in the microwave at maximum power for at least 2 minutes.
- After the time, remove and stir carefully.
- It may be necessary to cook the porridge again for another 30 seconds at the same temperature. In any case, this will depend a lot on the type of microwave used, since not all of them have the same power. As data, when it starts to boil and the flakes rise upwards, it is indicative that the preparation is already at its right point.
- When presenting, it can be accompanied with various ingredients. A good example is cinnamon, a spice that acts as an antidiabetic by reducing blood glucose levels. Another good alternative is cocoa powder. Even chopped nuts or chocolate would work well here.
Benefits of porridge
The inclusion of porridge in the context of a varied and balanced diet can generate a series of health benefits. Of course, it is crucial to avoid a deficit of essential micronutrients in the body. Otherwise, the physiological processes would become inefficient and could condition the development of chronic and complex pathologies over the years.
They improve intestinal transit
Oatmeal porridge stands out for its fiber content. this substance have demonstrated increase the volume of the fecal bolus by causing greater activation of the mechanoreceptors located in the walls of the intestine. Thus, the peristaltic movements become more intensewhich speeds up the transit and pushes the bolus.
In this way, problems such as constipation can be prevented. On the other hand, the fiber will be key to eliminate waste that may remain attached to the tube, which reduces the risk of developing complex health pathologies such as colon cancer. In fact, a daily intake of at least 25 grams of this substance is recommended, although normally these needs are not met.
They stimulate the growth of the microbiota
Among the fibers that make up oats, it is important to mention beta glucans. This series of soluble compounds manage to ferment inside the tube and serve as an energy substrate for the bacteria that live here. This is indicated by a research published in the journal The Journal of Nutritional Biochemistry.
They also act as precursors for short-chain fatty acids. a series of anti-inflammatory compounds that exert positive effects on the health of the intestine. In fact, its presence in sufficient quantities could reduce the incidence of certain pathologies such as ulcerative colitis.
However, to achieve a truly positive effect, it is also advisable to ensure the consumption of foods that have undergone a fermentation process, such as yoghurts. These contain large amounts of probiotics, beneficial microorganisms that selectively colonize the tube
They represent a source of energy
The carbohydrates present in porridge are of the highest quality; that is, complex type. These elements are necessary to carry out high-intensity activities and also to promote recovery.
According to a study published in NutrientsComplex carbohydrates stimulate the resynthesis of glycogen lost during exercise when consumed with a high biological value protein ration.
In this way, oatmeal porridge seems like one of the necessary preparations in the diet of athletes. They can be consumed both before and after training. Of course, you will have to choose the ingredients correctly. In these cases, it will be beneficial to prepare them with whole cow’s milk. You can even add a serving of whey protein.
Microwave oatmeal porridge made easy
As you have been able to verify, It’s really easy to make microwave porridge. Few ingredients and little time are needed to achieve a fantastic result, very complete from a nutritional point of view. The porridge will help cover the daily fiber requirements.
To finish, remember that when it comes to including cereals in the nutritional guideline it is important to make sure that they do not contain simple sugars inside. Otherwise, the metabolism could be affected in the medium and long term. To do this, it will be key to read the labels well and always opt for those whole-grain products that have undergone the least possible refinement method.
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