How to prepare a delicious and healthy breakfast for a few days ahead?

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Cold oatmeal is a light but nutritious breakfast that contains a lot of protein, calcium and fiber, and very little fat and sugar. Such porridge is prepared quite simply, and most importantly - you can make yourself breakfasts for several days!

Each portion is packed in a separate jar, each porridge has its own unique taste. After spending some time on the weekend, you can enjoy a healthy and nutritious breakfast most of the week.

And although all cereals are different in taste, one important ingredient is added to all - chia seeds. These seeds are very useful, it is recommended to eat them literally every day, and it is very convenient to do this by adding them to the porridge.

Chia seed properties:

• they have a lot of unsaturated fatty acids Omega-3, which is good for the heart;
• they absorb 10 times their weight in water, turning into a jelly-like substance. Eating these seeds will help athletes maintain water balance and help those on a diet feel fuller longer;
• seeds contain a lot of protein, calcium, vitamin B and antioxidants;
• seeds help regulate blood sugar balance: they slow down the conversion of starch to sugar;
• the seeds have a neutral taste! This means that the taste of porridge will not change from their addition;
• seeds can be stored for two years at room temperature, and they do not lose their properties.

And now we present to your attention 6 recipes for cold oatmeal.

Basic Ingredients:

1. Regular oatmeal (not instant oatmeal, not one that only needs to be poured over with boiling water, and not flakes).
2. Greek yogurt (if you are using kefir, reduce the amount of milk);
3. Milk (skimmed or not - it doesn't matter);
4. Small jars. You can find similar ones at almost any hardware store.
5. Chia seeds. By the way, they can be purchased on Amazon.

For each taste of porridge, the amount of basic ingredients is the same, and we will tell you about the rest individually in each separate recipe.

First, about the general process of cooking porridge:

1. Put oatmeal, milk, yogurt, chia seeds, sugar and other flavors or additives (optional) in a jar.

• 1/4 cup oatmeal
• 1/3 cup milk
• 1/4 cup Greek yogurt
• 1 (or half) teaspoon dry chia seeds

2. We close it and shake it well to mix everything.

3. Add fruits or berries and shake again, only gently.

4. We put in the refrigerator overnight. There, the porridge can be stored from 2 to 4 days, depending on the fruits used in it.

Oats and chia seeds absorb the liquid overnight and soften. The texture of the porridge is very pleasant.

Porridge with mango, honey and almond extract

Add to the basic set:

• 1/4 teaspoon almond extract
• 1 teaspoon honey
• 1/4 cup chopped mango

Porridge with blueberries and maple syrup

Add to the basic set:

• 2 teaspoons maple syrup
• 1/4 cup blueberries

Porridge with apple and cinnamon

Add to the basic set:

• 1/2 teaspoon ground cinnamon
• 1 teaspoon honey
• 1 teaspoon not too sweet apple jam

Porridge with cocoa and banana

Add to the basic set:

• 1 tablespoon cocoa powder
• 1 teaspoon honey
• 1/4 cup chopped bananas

Banana peanut butter porridge

Add to the basic set:

• 1 tablespoon peanut butter
• 1 teaspoon honey
• 1/4 cup chopped bananas

Porridge with raspberries and vanilla

Add to the basic set:

• 1/4 teaspoon vanilla extract
• 1 tablespoon raspberry jam, jam, or syrup
• 1/4 cup raspberries (berries can be cut in half)

You can serve these cereals very nicely by decorating them with fresh berries and fruits on top just before serving.