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  2016-06-10       simply-delicious-food.com

Resep Oatmeal Yummy Untuk Sahur!

Mengapa oatmeal baik untuk dikonsumsi saat sahur dan berbuka? Oatmeal mengadung karbohidrat kompleks serta serat yang tinggi sehingga apabila dikonsumsi dapat membantu kita memiliki rasa kenyang yang lebih lama. Yuk coba konsumsi oatmel saat sahur!

Airin Karima Ahmad 2,351 views

Selama berpuasa mood seseorang sering tidak stabil karena gula darah dan hormon tubuh kita menurun. Bila saat sahur Anda makan oatmeal yang mengandung vitamin B6, dapat menginduksi serotonin yang membuat Anda rileks setiap saat.

Menurut spesialis gizi medik, Dr. dr. Inge Permadi, MS, SpGK oatmeal adalah salah satu makanan sehat yang bisa dikonsumsi saat diet. Oatmeal bisa diseduh dengan air panas atau susu dalam mangkuk bubur ini, kemudian dimakan pada saat sarapan di pagi hari.

Sebagai sumber karbohidrat sehat yang rendah lemak, oat juga sangat baik untuk mencegah penyakit jantung. Dengan mengonsumsi 70 gram (kurang-lebih 8 sendok makan) oatmeal yang mengandung 3,5 gram serat larut beta-glucan selama 30 hari, diikuti dengan pola diet rendah lemak jenuh, terbukti dapat membantu menurunkan kadar kolesterol.

Mengkonsumsi oatmeal saat sahur memiliki kandungan serat lebih banyak sehingga akan membuat perut Anda kenyang lebih lama. Cara mengonsumsi oatmeal yang terbaik yaitu dengan disiram susu cair. Perpaduan susu dan oatmeal akan mencukupi asupan protein yang cukup bagi tubuh. Perut akan terasa kenyang lebih lama, sekaligus mencukupi kebutuhan nutrisi bagi tubuh hingga waktu berbuka.

Yuk intip beberapa resep oatmeal berikut ini!

Raspberry White Chocolate Overnight Oats

Ingredients:
1/2 cup rolled oats (I've used both old fashioned and quick oats)
1/2 cup + an extra splash almond milk
1 tbsp honey
1/2 tbsp white chocolate morsels (more or less to taste)
2 tbsp raspberries (more or less to taste)
1 tbsp sliced almonds (more or less to taste)

Instructions:
- Place the oats in a container that has a sealing lid (a mason jar works well).
- Pour in the milk and honey, stir to make sure all of the milk reaches all of the oats and that the honey is mixed in enough to sweeten every bite!
- Add the white chocolate, raspberries, and almonds (mix in if desired or leave on top).
- Chill overnight. Serve in the morning!

Pumpkin Spice Overnight Oats

Ingredients:
1/2 cup old fashioned oats
1/2 cup 2% milk
2-3 tablespoons pumpkin puree
1/2 cup greek yogurt (I used vanilla)
1/8 tsp vanilla extract
1-2 tsp brown sugar
1/2 tsp pumpkin spice
1/2 tablespoon chia seeds
Optional:
1 tsp maple syrup
granola or nuts for topping

Instructions
- Combine all ingredients together and store in mason jar overnight. Top with granola or nuts.

Tropical Overnight Oats

Ingredients:
½ cup old fashioned oats
½ cup Oikos Vanilla Greek Yogurt
1 Tbsp Chia Seeds
⅔ cup Silk Almond Coconut Blend
1 kiwi, peeled and diced
¼ cup fresh diced pineapple

Instructions:
- Combine oats, greek yogurt, chia seeds and Silk Almond Coconut Blend. Divide into 2 half pint mason jars. Cover and refrigerate overnight.
- Divide the fruit in half and add to each mason jar. Enjoy! Can refrigerate up to 3 days.

Creamy Coffee-Hazelnut-Millet porridge with home made Rawtella, Blueberries, and Pana Chocolate

Ingredients:
200 ml water
1 Espresso shot
1 dash of salt
4 tbsp millet
200 ml hazelnut milk (or almond milk)
2-3 tsp coconut blossom sugar or pure maple syrup
100 ml hazelnut milk (or almond milk)
1 tsp cinnamon
2 tsp coconut blossom sugar or pure maple syrup
1 handful blueberries, fresh
some cacao nibs
1-2 pieces EIGHTY Pana Chocolate or 1-2 dark chocolate chips min.75 % (sweetened with agave, coconut blossom sugar or stevia)
some roasted & crushed hazelnuts
1-2 tsp rawtella (recipe in my “Eat Better Not Less” ebook) otherwise choose some nutbutter of choice like peanut or almond butter

Instructions:
- In a saucepan bring the water together with the espresso shot and salt to a boil, add the millet, turn down the heat to medium and cook for 5-7 minutes. Add the milk from time to time, stir, add the remaining ingredients up to and including the natural sweetener, turn down the heat a bit more and cook for another 10 minutes. Stir from time to time. Depending on the consistency, add another splash of milk to make it even creamier.
- Add the porridge into a bowl, add the chopped chocolate or chocolate chips and give it one single stir so that the chocolate slightly melt into the warm porridge. Top with blurberries, cacao nibs, nutbutter and roasted & crushed hazelnuts.
Mix up the hazelnut milk, cinnamon and coconut blossom sugar or pure maple syrup and if required (highly recommended!) drizzle on top of the warm porridge. An now- enjoy spoon by spoon!:)

Hawaiian Oatmeal

Ingredients:
2 cups old fashioned oats
3 cups water
1/2 teaspoon kosher salt
1/3 cup sliced almonds or chopped pecans
1/2 cup pineapple tidbits

Topping Ingredients:
3 - 4 teaspoons light brown sugar (optional)
1/4 cup pineapple tidbits
1/4 cup sweetened coconut, plain or toasted
2 tablespoons sliced almonds or chopped pecans

Instruction:
- Combine the oats, water, salt, nuts, and pineapple in a medium-size saucepan over medium-high heat. Bring to a boil and then reduce to a simmer.
- Simmer for 3-5 minutes, until the oatmeal thickens. Scoop into serving bowls, sprinkle with sugar, and toppings as desired. Enjoy!


Banana Oatmeal with Ricotta, Honey, Orange and Toasted Buckwheat

Ingredients:
1 cup old fashioned oats
1 1/2 cups milk of choice (I like goat milk, almond milk or coconut milk
1 cup water
2 teaspoons vanilla
Pinch of sea salt or kosher salt
dollops of fresh whole milk ricotta
1 banana, sliced
1 orange, sliced
drizzle of honey or honeycomb
Toasted Buckwheat
1/2 cup raw buckwheat groats
2 teaspoons maple syrup or honey
1 teaspoon coconut oil
salt


Instructions:
- In a medium saucepan, combine the oats, milk and water. Bring the mixture to a low boil and then simmer over medium low heat, stirring often until the liquid has been absorbed and the oats have thickened, about 15 minutes.
- Remove from the heat and stir in the vanilla (if using) and salt. If your oatmeal gets too thick, thin with more milk.Top with a dollops of ricotta, bananas, oranges plus a drizzle of honey. Finish with toasted buckwheat!
- Toasted Buckwheat: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.Add the buckwheat, maple or honey and coconut oil. Sprinkle with salt. Toss well to combine, making sure everything is evenly coated. Bake for 10 minutes or until the buckwheat is toasted.

Triple Berry Oatmeal Bowl

Ingredients:
1 cup old fashioned oats
1 cup whole milk
1 cup frozen berries
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1 tablespoon maple syrup (add more for a sweeter oatmeal)
pinch of salt
Toppings: Vanilla yogurt, crushed hazelnuts, sliced banana, additional berries

Directions:
- In a small pot, stir oats, milk, berries, cinnamon, vanilla extract, maple syrup, and salt over medium high heat.
- When the mixture starts to bubble, crush the berries with the back of the spoon and turn the heat to medium low and cover.
- Cook for 3-5 more minutes or until oats are tender to your preference, stirring occasionally.
- Pour oatmeal in a bowl, and top with vanilla yogurt, nuts, and additional berries if desired. Serve warm or at room temperature.

Dua cara mudah mempersiapkan oatmeal untuk sahur bagi kamu yang sibuk

Oatmeal Packets - Masukkan semua bahan-bahan (kering) ke dalam plastik ziplock. Taruh seluruh isi kedalam mangkuk, kemudian seduh dengan air atau susu panas saat akan disajikan.

Oatmeal in a jar - Masukkan semua bahan ke dalam jar atau toples kaca kemudian simpan dalam kulkas semalaman. Oatmeal pun bisa langsung disantap di pagi harinya.

Bagaimana Moeslemates, menarik bukan? Yuk konsumsi oatmeal saat sahur mulai besok!

Airin Karima Ahmad
Airin Karima Ahmad
Graphic designer
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Category: RECIPE&CULINARY


Curator Introduction
Airin Karima Ahmad
Airin Karima Ahmad
Graphic designer

1 comments

tokian
tokian 2016-10-14 15:20:08

your first article! love the selection.

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