Fiber and three ways of making oatmeal | Microwave, Stove Top, and Overnight | Video

Did you know that there are two types of fiber that our body need to be healthy? I am talking about soluble and insoluble fibers. Both come from vegetables and have the characteristic that they can not be decomposed or absorbed by our digestive system. The soluble fiber absorbs and removing the liquids in its path, and insoluble fiber sort of just pushes its way through.

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Today’s post brings some interesting facts about the benefits of oatmeal as a rich source of soluble fiber, a little below that I’d like to share three ways that you can make it by using a microwave, a stovetop, and soaking them overnight.


It’s good for your heart. Due to its high content of soluble fiber, oatmeal reduces cholesterol levels and the risks of heart disease. The soluble fiber absorbs the low-density fat that is known as cholesterol, removing it from our system (you know how).

Aids against diabetes. The low absorption which is produced by the presence of soluble fiber controls blood sugar spikes that cause type 2 diabetes, and other heart diseases.

Helps with weight control and loss. Soluble fiber also helps us reach or maintain a healthy weight because it makes you feel full, and if you aren’t hungry you won’t overeat.

Supports a good digestion. Finally, as soluble fiber goes through our system absorbing liquids, it protects us against constipation and diarrhea.

3 Ways to make it

These recipes are inspired by overnight oats, considering almost the same ingredients, but using three different ways of cooking it because we don’t always have 8 hours or more.


Microwave
Duration: Preparation time 2-3 minutes

½ cup water
½ cup oats
½ cup milk
¼ cup thick yogurt
¼ fruit (optional) - I used ½ banana
½ teaspoon ground cinnamon
¼ teaspoon ground clove
Honey


Bring water, oats, cinnamon and clove together in a bowl. Cook in the microwave for 2 to 3 minutes. The water must cover the oats, without surpassing it to avoid spilling inside the microwave. Also, use a container with room for the water to bubble.


Remove from the microwave and let cool for a minute or more.

Dejar enfriar un poco

Add milk, yogurt, fruit and honey.



Makes 1 serving


Stove Top
Duration: 10 to 20 minutes

1 cup water
½ cup oats
½ cup milk
¼ cup yogurt
¼ fruit (optional) - I used ½ banana
½ teaspoon ground cinnamon
¼ teaspoon of ground cloves
⅛ tablespoon of salt
Honey

Bring the water, oats, cinnamon, cloves and salt to a boil in a small pot. Cook for about 10 minutes, or until the desired consistency is achieved, stirring occasionally.


Serve in a bowl and let it cool.

Add milk and yogurt. Also, add fruit and honey.


Makes 1 serving


Overnight oats
8 hours

There is a very popular way to make oatmeal by soaking it overnight that does not require cooking. From what I read, it is commonly prepared with three proportions of oats (⅓) , milk (⅓) and yogurt (⅓). It seems like too much yogurt for me, so for this recipe I’m using slightly different proportions.


½ cup oats
½ cup milk
¼ cup thick yogurt
¼ fruit (optional) - I used ½ banana
½ teaspoon of ground cinnamon
¼ teaspoon of ground cloves
Honey


Combine oats and milk in a container. Add cinnamon, cloves and honey.


Cover with yogurt. Add fruits now or the next day. Take in mind that what you leave to soak will be soggy the next day.


Let it sit in a refrigerator for 8 hours or overnight. You can warm it briefly in the microwave if it’s too cold for you.


Makes 1 serving


Fuente/Source: Mayoclinic & Webmd