Oatmeal, a food made by flattening toasted oats, is rich in dietary fiber and is an excellent choice for those on a diet. While it is typically consumed with milk or as a topping on Greek yogurt, many dieters create diverse meals using oatmeal. For those who want to enjoy a diet that doesn’t involve starving, we introduce ten meals and snacks made with oatmeal, a food rich in fiber and protein that can be enjoyed without guilt.
Egg Oatmeal Porridge
This dish is easy to prepare and is recommended for diet meals and as a breakfast option. The ingredients required for a single serving are 50g of oatmeal and 1-2 eggs. After adding oatmeal to the water, add eggs as it starts to boil and stir. You can season it with sesame oil, pepper, soy sauce, and salt, depending on your preference. Egg oatmeal porridge can be made with various main ingredients such as tuna, tofu, and vegetables according to the dieter’s preference, making it highly versatile.
Oatmeal Cookies
When dieting, sweet desserts like cookies are usually out of reach. However, if you use oatmeal, it’s okay. Oatmeal cookies are delicious and filling, so you don’t have to eat much. You can make the dough by mashing ingredients like steamed pumpkin or banana, which have a lot of moisture, and then bake it in the oven or air fryer. Depending on your preference, you can enjoy healthy yet delicious oatmeal cookies by adding almond powder, cinnamon, and peanut butter to the dough.
Oatmeal Tteokbokki
Tteokbokki becomes an enemy the moment you start a diet due to the carbohydrate and sugar content in its sauce. If you can’t give up tteokbokki, why not make rice cakes with oatmeal? Grind the oatmeal finely, add a little water to make the dough, shape it into tteokbokki, and cook it. For the tteokbokki sauce, it is good to use low-calorie sriracha sauce and allulose. It differs from regular rice cakes in taste and texture but is less burdensome and recommended as a diet dish.
Oatmeal Salad
The first food dieters usually turn to when starting a diet for weight loss is undoubted ‘salad’. However, if you’re used to eating stimulating foods and then start eating bland salads, you’ll likely get bored quickly. That’s why people are looking for novelty in their salads by adding toppings like chicken breast and salmon. Oatmeal is one of them. You can top your salad with oatmeal or boil oatmeal, banana, and milk (or soy milk if you prefer a nutty flavor) over medium heat, cool it, and then place it on top of your salad.
Overnight Oatmeal
‘Overnight Oatmeal’ is a food that is made by soaking oatmeal in milk or yogurt overnight and eating it the next day. You can also mix in various fruits or nuts. Because it can be prepared the day before, it is convenient to eat as a breakfast. This overnight oatmeal contains much more resistant starch than cooked oatmeal, less impacting blood sugar. It is recommended as a diet for dieters who usually have constipation due to the combination of oatmeal and dairy products that help with bowel health.
Oatmeal Pancake
If you think of ‘pancakes’ on a rainy day, try making kimchi pancakes using oatmeal instead of flour. Soak 40g of oatmeal in water for a single serving. Make a batter by adding 2 eggs, finely chopped kimchi, pepper, and chopped onions to the soaked oatmeal. Grease a frying pan and cook the pancakes over low heat. Kimchi pancakes can be heavy due to the oil, but if you make them with oatmeal, you can reduce the worry about calories and enjoy them while on a diet.
Chocolate Oatmeal Porridge
When dieting, it’s best to avoid chocolate, which is sweet but a calorie bomb. However, if you crave it desperately, try making chocolate oatmeal porridge. ‘Porridge’ is a gruel made by grinding oatmeal finely and boiling it with water or milk, making it a good substitute for breakfast. Mash a banana, add oatmeal, cocoa powder, cacao nibs, and milk, and heat it in a microwave for 1-2 minutes. Top the heated porridge with fruits according to your preference, and you have a sweet chocolate oatmeal porridge that you can enjoy even while on a diet.
Oatmeal Granola
Granola, the perfect partner for yogurt, is a food many people turn to when dieting. First, mix oatmeal with nuts and dried fruits in a bowl. Then, add maple syrup, cinnamon powder, and low-calorie oligosaccharide to bring out the sweet flavor of the granola. Spread the mixed ingredients thinly on a foil-lined oven tray and bake for 10-20 minutes in a preheated oven at 180℃. Store in a cool place, and you’ll have crunchy granola.
Oatmeal Chicken Breast Fried Rice
There is an endless variety of diet recipes using ‘chicken breast,’ often referred to as a diet essential, but one cannot leave out fried rice among them. You can reduce the carbohydrate content in such fried rice by adding oatmeal instead of rice. Prepare 40g of oatmeal, one piece of chicken breast, various vegetables, and seasonings for a single serving. Cut the vegetables and chicken breast into appropriate sizes and stir-fry them. Then, add slightly soaked oatmeal or raw oatmeal and stir-fry. If you add uncooked oatmeal, you can cook it without it becoming tough by sprinkling water while frying.
Oatmeal Pancake
The oatmeal pancake, which can also be eaten as a vegan dish, can be made with just oatmeal, banana, and soy milk. Grind half a cup (100ml) of oatmeal finely in a blender, then blend it with one banana and 100ml of soy milk. After that, let it rest for about 5 minutes until the dough becomes firm, resulting in fluffy pancakes. Grease a pan and cook the rested dough. Serve it on a plate, sprinkle it with sugar powder or honey, and have a guilt-free soft oatmeal pancake.
By. Oh Hye In
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