Take-along Oatmeals – Regulations

A properly balanced portion of oatmeal is a balanced meal. It is worth paying attention to the selection of products because it is of great importance. A properly composed dish will provide more nutrients and will provide satiety for a longer time. The dish should consist of 3 basic ingredients: protein, fat, and carbohydrates. Both oats and quick oats come from cereal grains and are a source of carbohydrates. Oats are characterized by a higher nutritional value; quick oats undergo additional processing, resulting in the loss of some nutrients. However, regardless of the type of oats, these are whole food products. Inclusion in the diet – whether oats or quick oats – is a good choice. Another source of carbohydrates in oatmeal can be fruits. Due to the price and nutritional value, it is advisable to choose seasonal products. They are characterized by a higher content of vitamins and minerals. This is due, among other things, to the shorter transport time – prolonged transport of food to the consumer carries the risk of losing many nutrients. In addition, seasonal products are fresh and have a more intense flavor. Oatmeal can also have some vegetables added, such as cucumber or carrot. Another important ingredient that cannot be omitted is protein. It is worth including dairy products in the dish, such as natural yogurt, milk, or cottage cheese. Another source of protein can be seeds, nuts, and kernels – they will also provide fat. Their addition will significantly increase the nutritional value of oatmeal.

Preparation time: 20 minutes Ingredients (per 1 serving): oat flakes 4 tablespoons (40 g), natural yogurt pieces (200 g) apple pieces (170 g), Italian nuts 3 pieces (12 g), cinnamon 1⁄2 tablespoons (2 g). Instructions: 1. Combine oat flakes with yogurt and let sit for 10 minutes to allow them to expand. 2. Grate the apple on a coarse grater and mix with cinnamon. 3. Place half of the oatmeal in a bowl, add half of the grated apple, then the rest of the oatmeal, and finally the remaining fruit. 4. Chop the Italian nuts and sprinkle them on your finished dish. Nutritional values (1 serving): – Energy: 435 kcal, – Protein: 14.0 g, – Fat: 17.5 g, – Carbohydrates: 62.1 g.

Preparation time: 20 minutes + refrigeration storage time Ingredients (for 1 serving): oatmeal 4 tablespoons (40 g), chia seeds 1 tablespoon (8 g), natural skyr yogurt 1 piece (150 g), milk 5 tablespoons (50 ml), low-sugar jam 1 tablespoon (25 g), erythritol 1 teaspoon (5 g), bitter chocolate 1 piece (8 g), rapeseed oil 1 teaspoon (5 g), raspberries 1 handful (70 g). Preparation: 1. In a bowl, add oatmeal, chia seeds, and erythritol. 2. Then add skyr yogurt and milk, mix well. 3. Melt the chocolate together with the oil in the microwave or in a water bath. 4. Spread a tablespoon of jam evenly over the oatmeal mixture and then pour the melted chocolate on top. 5. Put the prepared oatmeal mixture in the refrigerator overnight. In the morning, add the washed and chopped fruits. Nutritional value (1 serving): – energy: 445 kcal, – protein: 24.7 g, – fat: 14.4 g, – carbohydrates: 58.0 g.

Preparation time: 15 minutes Ingredients (per 1 serving): oatmeal - 4 teaspoons (40 g), natural yogurt - 1 piece (150 g), semi-fatty Twarog cheese - 1 piece (30 g), raspberries (fresh or frozen) - 1 handful (70 g), bitter chocolate - 1 piece (6 g), erythritol - 1 teaspoon (5 g), pumpkin seeds - 1 teaspoon (5 g). Preparation: 1. Blend oatmeal, yogurt, and erythritol. 2. Finely chop the chocolate. 3. Add Twarog cheese and chocolate to the oatmeal mixture and mix thoroughly. 4. Finally, add raspberries and pumpkin seeds. Nutritional value (per serving): energy: 365 kcal, protein: 19.6 g, fats: 11.7 g, carbohydrates: 54.8 g.

Preparation time: 15 minutes Ingredients (per 1 serving): oat flakes – 4 tablespoons (40 g), natural yogurt – 150 g, milk – 5 tablespoons (50 ml), bananas – 120 g, nut butter – 1 tablespoon (15 g), walnuts – 3 tablespoons (15 g), erythritol – 2 tablespoons (5 g). Preparation: 1. Mix oat flakes, nut butter, erythritol, natural yogurt, and milk thoroughly, then let sit for 10 minutes. 2. Slice bananas and chop walnuts. Add to oat mixture once it has thickened. Nutritional values (1 serving): energy: 500 kcal, protein: 28.6 g, fats: 15.3 g, carbohydrates: 69.1 g.

Preparation time: 20 minutes + refrigerated storage time Ingredients (per 1 serving): - Barley oatmeal - 4 teaspoons (40 g), - Carrot - piece (45 g), - Natural skyr yogurt - piece (150 g), - Milk - 7 teaspoons (70 ml), - Erythritol - tablespoon (5 g), - Cocoa - tablespoon (5 g), - Nuts - 2 pieces (8 g), - Gingerbread spice - pinch (0.2 g), - Cinnamon - pinch (0.2 g). Method of preparation: 1. Peel the carrot and grate it on a grater with medium holes. 2. In a bowl, combine the barley oatmeal, erythritol, cocoa, cinnamon, and gingerbread spice. 3. Then add the grated carrot, skyr yogurt, and milk, and mix well. 4. Place in the refrigerator overnight. In the morning, sprinkle with chopped nuts. Nutritional value (1 serving): - Energy: 373 kcal, - Protein: 28.7 g, - Fat: 12.3 g, - Carbohydrates: 45.4 g.