Author: π•·π–Šπ–”π•Ήπ–”π–—π–†π•²π–Šπ–—π–†

Posted in Breakfast

Oatmeal with Fresh Berries and Almonds

Posted on by π•·π–Šπ–”π•Ήπ–”π–—π–†π•²π–Šπ–—π–†

Here’s a healthy diet breakfast recipe with health benefits and calorie content.

Health Benefits of the ingredients:‡️

  1. Rich in Fiber: Oatmeal is high in fiber, which aids in digestion and helps keep you feeling full.
  2. Antioxidant-Rich Berries: Berries are packed with antioxidants, vitamins, and fiber, which are great for overall health and may help reduce inflammation.
  3. Healthy Fats from Almonds: Almonds provide healthy monounsaturated fats, fiber, and protein, which can support heart health and satiety.
  4. Balanced Macronutrients: This breakfast offers a good balance of carbohydrates, protein, and healthy fats.

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup water
  • 1/2 cup fresh mixed berries (e.g., strawberries, blueberries, raspberries)
  • 1 tablespoon slivered almonds
  • 1 teaspoon honey (optional, for added sweetness)
  • 1 tablespoon chia seeds (optional, for added fiber)

Instructions:

  1. In a saucepan, bring water to a boil and add the rolled oats. Reduce heat to a simmer and cook for about 5 minutes, stirring occasionally, until the oats are creamy and cooked to your desired consistency.
  2. Transfer the cooked oatmeal to a bowl.
  3. Top the oatmeal with fresh mixed berries and slivered almonds.
  4. Optionally, drizzle honey for added sweetness or add chia seeds for extra fiber.

Calorie Content:

  • Rolled oats (1/2 cup): ~150 calories
  • Fresh mixed berries (1/2 cup): ~30 calories
  • Slivered almonds (1 tablespoon): ~20 calories
  • Honey (1 teaspoon): ~21 calories
  • Chia seeds (1 tablespoon): ~60 calories

Total estimated calorie content: ~281 calories

Tagalog Translation‡️

Resipe: Oatmeal na may Sariwang Beri at Almond

Mga Benepisyo sa Kalusugan ng mga sangkap:‡️

  1. Mayaman sa Fiber: Ang oatmeal ay mataas sa fiber, na tumutulong sa pagtunton at nagpapakatibay ng damdamin ng kabusugan.
  2. Puno ng Antioxidants ang mga Beri: Ang mga beri ay puno ng antioxidants, bitamina, at fiber, na mahalaga para sa pangkalahatang kalusugan at maaaring makatulong sa pagbawas ng pamamaga.
  3. Malusog na TabΓ’ mula sa mga Almond: Ang mga almond ay nagbibigay ng malusog na tabΓ’ na mayaman sa monounsaturated fats, fiber, at protina, na maaaring magsuporta sa kalusugan ng puso at kabusugan.
  4. Balanseng Macronutrients: Ang resipe na ito ay nag-aalok ng balanseng halaga ng carbohydrates, protina, at malusog na tabΓ’.

Mga Sangkap:

  • 1/2 tasa ng rolled oats
  • 1 tasa ng tubig
  • 1/2 tasa ng sariwang mixed berries (halimbawa, strawberries, blueberries, raspberries)
  • 1 kutsarang slivered almonds
  • 1 kutsaritang honey (optional, para sa karagdagang tamis)
  • 1 kutsarang chia seeds (optional, para sa dagdag na fiber)

Paano Lutuin:

  1. Sa isang kawali, pakuluin ang tubig at idagdag ang rolled oats. Ibaba ang init at lutuin ito ng mga 5 minuto, haluin ng paminsan-minsan, hanggang maging malambot at maluto sa iyong nais na konsistensiya.
  2. Ilipat ang lutong oatmeal sa isang mangkok.
  3. Lagyan ng sariwang mixed berries at slivered almonds ang oatmeal.
  4. Opsiyonal, patakam-hin ng honey para sa karagdagang tamis o magdagdag ng chia seeds para sa karagdagang fiber.

Nilalaman ng Calorie:

  • Rolled oats (1/2 tasa): ~150 calories
  • Sariwang mixed berries (1/2 tasa): ~30 calories
  • Slivered almonds (1 kutsarang): ~20 calories
  • Honey (1 kutsarita): ~21 calories
  • Chia seeds (1 kutsarita): ~60 calories

Kabuuang calorie (estimado): ~281 calories

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