/fit/ - Fitness, Health, and Feels

>>148151

Add a quarter less milk to your measure of oats so that they get all lumpy and thicky thick. Then add the other quarter of milk when you're finished to make em all oats-like and cool them down immediately ready to eat.

I add a little more milk than the quarter balance if I'm adding powders to it.

I do the quaker oats proton/fiber. Banana bread, apples-cinnamon, brown sugar-cinnamon.

>>>/ck/

>>148153

tfw i've been eating them raw in milk, with pumpkin seeds (for that zinc)

turns out phytic acid inhibits zinc absorption

https://en.wikipedia.org/wiki/Phytic_acid

>>148401

>(((wikipedia)))

>>148151

Rolled oats (like in OP pic) are shit. Almost all the bran is cracked away in the processing. Get steel cut oats. You get the whole bran and all the fiber and nutrients that go along with it. Takes about 30 mins to cook, but healthier alternative. Also great to grind up very fine and add to your yogurt or protein shake.

>>148151

Combos below let me make many different varieties of oatmeal using only items that are on sale or non-perishables. All you need is the first ingredient and at least one of the extras that pairs well with it. In most cases nuts can be substituted or paired with nut butters and spreads.

>Blueberries + banana/cinnamon/matcha powder/other berries/almonds

>Strawberries + banana/almonds

>Pomegranate + mint/matcha powder

>Pomegranate + banana/nuts

>Crushed dark chocolate (the darker the better) + nuts/dried coconut chips/berries/cinamon/mint/banana/cherries/pear/raisins

>Apple + cinnamon/pear/lemon juice/mint

>Pear + nuts/cinnamon/mint/citrus juice/berries/cherries/dried cherries/nuts/raisins/

>Pineapple + banana/coconut chips/citrus/lemon or other citrus juice/cinamon/dark chocolate/mint/walnuts/macademia nuts/berries

>Nectarines/peaches + allspice/nuts/cherries/dark chocolate/cinnamon/nutmeg/berries/dried coconut chips/lime or lemon juice

>Dried Apricots + dried cherries/pistachios/orange/cinnamon/raisins

>Raisins + allspice/nuts/apples/pears/bananas/cinnamon/cloves/dried fruit/lemon juice/nutmeg/orange

Things like pain Greek yogurt, milk, chia seeds, ground flax, pumpkin seeds, vanilla, and a pinch of salt go with nearly anything listed above. If you need sweeteners, a little bit of honey or maple syrup goes a long way and they are healthier than sugar.

>>148401

It's not as big of a deal as people make it out to be. Soaking oats for 7 hours or cooking them will take care of phytic acid. If you soak oats in milk, whatever is not destroyed by soaking will bound to calcium before you eat them. Just add your pumpkin seeds right before eating and you will get all zinc. You can add a spoon of Greek yogurt or some more milk right before eating if you want extra calcium, but there is little to worry about if you eat dairy, meat, fish, and nuts. Rolled oats are often steamed, which most likely reduces the phytic acid content a little bit.

>>149942

Nutritional differences between rolled and steel cut are minuscule. In case of Quaker, their old fashioned oats have only 0.5g extra fat compared to steel cut ones, and all other nutrients are identical.

Only reason to get steel cut is if you like them enough to not mind longer cooking times, or if you have severe diabetes and even couple GI points matter.