Athletes and people who follow a healthy diet often have oatmeal pancakes for breakfast. It is already loved by many for its delicate, pleasant taste, and the charge of energy from it lasts for a long time. If you still don’t know what it is and how to cook it, then be sure to try it. The most delicious recipes will help you with this; they are quite simple and include a minimum of ingredients.
This is a great alternative to porridge, omelettes and scrambled eggs. If you eat an oatmeal pancake in the first half of the day, then hunger will come to you only at lunch or even later. This is very helpful when there is no opportunity to have a snack. Thus, you will not be tempted to eat something extra (candy, cookies, etc.), because you will feel full, without gaining additional pounds.
Another fact why oatmeal is so popular is the ease of its preparation. You don't have to constantly stand at the stove to make yourself a healthy breakfast. Literally 5-10 minutes and you can eat. By the way, nutritious and very tasty fillings are often added to it: lightly salted fish, cream cheese, fresh vegetables, pieces of fruit, chicken, red meat. So you can create a varied menu for the whole week and enjoy it with health benefits.
What is oatmeal
The name of this dish speaks for itself. To prepare, you will need oatmeal, eggs and milk (can be replaced with water). Sometimes instead of flakes you can find bran in recipes. Everything needs to be mixed in a cup to form a homogeneous liquid mass. Then it is fried in a frying pan until cooked on both sides. The fried dough tastes pleasant, and if you add the filling, the result is simply delicious!
The finished pancake contains a large amount of fiber, which is beneficial for intestinal function. Like a scrub, it cleanses its walls and rids the body of toxins, toxins and other harmful compounds. It contains a lot of complex carbohydrates, unlike simple ones, they do not cause sudden spikes in blood sugar, are slowly absorbed, and therefore satisfy even a strong appetite for a long time.
Nutritionists speak positively about this breakfast option and recommend it to everyone, especially athletes. If you want to lose weight and follow a healthy diet, then a delicious pancake should definitely be included in your usual diet. Contraindications for use are individual food intolerances and food allergies. However, there is a way out: people who, for example, are lactose intolerant, can replace cow's milk with oatmeal, coconut or any other.
How to cook oat pancake according to the basic recipe
For cooking, you need to choose whole oatmeal (Hercules), then the benefits will be maximum. Quick-cooking cereals are not suitable, they have too much sugar, and there is almost no fiber in the structure; they are “dummies”. Sometimes athletes replace rolled oats in the composition with oatmeal, corn or rice flour, which is also acceptable. The bulk product contains many useful substances that supply our body with what it needs. Another acceptable option is adding oat bran. This is often done by supporters of protein diets.
To give a uniform consistency, you need to add liquid during cooking. Most often this is cow's milk or its lactose-free plant analogue. It is allowed to use soft cottage cheese, kefir, whey and fermented baked milk when cooking. Do not forget that fermented milk products increase the final calorie content of the dish. If the calorie content of a pancake prepared with skim milk is 120-130 kcal per 100 g, then with the addition of kefir and cottage cheese it increases to 16-170 kcal.
To make it easier to turn the pancake when frying, add a chicken egg to the dough. It performs a gluing function, so the dough does not tear during cooking. The egg can be replaced by adding swollen and crushed flax seeds to the mixture. For this, 2 tbsp. seeds pour 1/4 cup of water, grind with an immersion blender and add to the dough. This method is great for people who are allergic to eggs and for vegetarians.
On a note! Oatmeal can be prepared at home. To do this, you need to grind Hercules in a coffee grinder.
Use the recipe below. It has already been tested by time, and the pancake it produces is very tasty and golden brown.
Compound:
- 2 chicken eggs (medium or large);
- oatmeal - 3 tbsp;
- milk - 3 tbsp.
How to cook:
Place oatmeal in a deep cup and add warm milk. If you have time, wait 10-15 minutes for the flakes to swell a little. Break the eggs into a cup, you can separate the yolks and add only the whites. Mix the contents of the bowl well.
Place the frying pan on the fire, when it gets hot, pour out the mixture. Fry the dough on one side, then carefully turn it over to the other side, close the lid and fry for another 5 minutes.
If desired, add toppings when frying: processed cheese, bananas, apples, pears, etc. When the dough is covered with a golden crust, turn off the heat and place the pancake on a plate.
On a note!
It is better to fry in a dry non-stick frying pan. If you add tsp. oil, this will increase the calorie content of the finished dish by 45 kcal.
Pancakes with apple
To make this inexpensive and delicious dessert, you will need:
- Hercules - 1.5 tbsp.
- Kefir - 2 glasses.
- Apples - 3 pcs.
- Oat flour.
When the rolled oats swell, you will need to grate the fruit and add it to the total mass. Using flour you can achieve the desired thickness. Methods for preparing oatmeal pancake may be different, but in any case it will be much healthier than one made from wheat flour. But if you don’t have oatmeal at home, you can add it too.
The most delicious oatmeal for proper nutrition
The pancake is suitable not only for a nutritious early breakfast, but also for a lunch snack, as well as a hearty dinner. To get the maximum benefit from the dish, use only natural ingredients in cooking. The cooking time will not take more than 10 minutes.
Compound:
- 5 tbsp. oatmeal;
- 1 egg;
- 5 tbsp. kefir 2.5%;
- 1/3 tsp. soda;
- spices (dried garlic, pepper), salt.
How to cook:
Break the egg into a cup and stir it with a fork until smooth. Place oatmeal in a bowl and pour in kefir. Add products “without a slide”, otherwise the consistency will be too liquid or hard. Add spices and salt a little, and then mix the mass with a blender.
Heat a non-stick frying pan on the stove and pour the batter into it, spreading it over the entire area. Then reduce the heat and cook for about 5 minutes. As soon as small holes appear on the dough, you can turn it over. Fry on the other side for another 4-5 minutes, then remove the pan from the heat and carefully transfer its contents to a plate with a spatula.
Pancake with cheese
Of course, this addition immediately increases the calorie content of the dish. But the body needs cheese; it is the most important source of calcium. To prepare the dough, use any of the above recipes. Just don't add any sweetener. In this case, it will be completely unnecessary. If you want a crispier pancake, don't grind the flakes. Salt everything and leave for a while. Place the base in a frying pan and fry one side. Turn over, place cheese on top and cover with the other side. All you have to do is wait until it melts a little.
How to cook the lowest calorie oatmeal pancake
For those who are losing weight, you need to choose a breakfast option that satisfies hunger for a long time and gives you energy. Instead of hard-boiled eggs and boring omelettes, treat yourself to a fragrant and fried pancake. 100 g of product contains about 130 kcal, protein – 8 g, and complex carbohydrates – 20 g.
Compound:
- whites from 2 eggs;
- oatmeal – 5 tbsp;
- a pinch of salt;
- 2 tbsp. water.
How to cook:
Mix only the whites in a bowl, add a pinch of salt and water. Then put oatmeal in a cup and grind everything with a blender. Bake the mixture in a hot frying pan for 4-5 minutes on each side. When the dough is covered with a crispy crust, the PP pancake is ready.
Recipe
- It is necessary to boil the water, pour measured 50 g of oatmeal into it in a bowl. Leave to swell for 10 minutes so that the rolled oats become soft and viscous and the water cools.
- In a separate container, beat the eggs until light foam appears, add a pinch of salt.
- Mix these mixtures together, mixing thoroughly.
- Then you need to heat the frying pan and grease it with vegetable oil.
Eating oil is not advisable during the process of losing weight, so to prevent the pancake from sticking and to avoid eating 100 kcal more at breakfast, it is recommended to lubricate the pan with a special silicone brush.
- Pour the finished dough into a thin layer into the frying pan. Fry on each side for 3 minutes on low heat under the lid.
Hearty toppings for oatmeal pancakes
The finished flatbreads are already delicious on their own, so you can eat them as a bite with soup instead of bread or use them as a healthy base for sandwiches. And if you put the filling inside, you will get a full dinner or a hearty lunch, after which you will not want to eat for a very long time.
Here are the most popular options:
- slices of ripe avocado with pink salmon and cottage cheese;
- sour cream with chicken breast and herbs;
- sour cream, cucumber, lettuce and boiled beef;
- canned tuna, cucumber and greens;
- chicken pate, green onions and cheese;
- cottage cheese, baked vegetables (eggplant, peppers, carrots);
- fresh cabbage, carrots, sour cream and chicken;
- cream cheese, stewed cabbage and lettuce;
- fried eggs, cucumber, boiled chicken;
- Adyghe cheese, turkey fillet, tomato.
When making fillings, be sure to include vegetables and dietary meat. The method of preparing it is steaming, baking, boiling or stewing. The more balanced the ingredients are, the more beneficial the dish will be.
What and how to make sweet PP fillings
Even among athletes and lovers of a healthy lifestyle, there are many people with a sweet tooth. This does not mean that they wrap candies and chocolate in pancakes. Even a sweet filling can be tasty, but at the same time “correct” if it contains a lot of complex carbohydrates and protein. Sometimes it is supplemented with nutritious, no less tasty cream: cottage cheese, cottage cheese, sour cream, yogurt and peanut butter.
Here are examples of the most popular fillings:
- cream cheese with fresh strawberries and dark chocolate slices;
- cottage cheese with figs;
- peanut butter with banana;
- applesauce with cinnamon;
- honey with pear and nuts;
- stevia syrup with berries (preferably sour);
- cottage cheese with cherries and coconut flakes;
- cottage cheese and figs;
- curd mass with cashews and peanuts;
- soft cheese with peaches and apricots;
- yogurt with pear and cinnamon;
- cottage cheese with apple and banana.
Oatmeal pancake with sweet filling will immediately fall in love with all family members, especially small children. They will eat it for breakfast with great pleasure.
Attention!
Before adding the filling, brush the fried crust with sour cream or cream cheese, then it will become juicy.
Don't give up on something delicious
Oatmeal is a faithful assistant to those who are losing weight. It is rich in fiber, carbohydrates and proteins. But it’s impossible to eat porridge all the time. She will get bored within the first week. What to do next? Look for a worthy alternative. Oatmeal pancake without egg is an easy way to surprise your loved ones. Anyone can master the recipe, and it doesn’t take much time. Just a few minutes is enough to serve a culinary masterpiece on the table.
If you are just getting ready to become a follower of a healthy diet and imagine the upcoming torment, then you can calm down. Not all healthy food looks unsightly and tastes dubious. Oatmeal prepared without eggs will appeal to all family members without exception, including those who don’t want to hear anything about dietary restrictions.
Diet pancakes are very popular today and are widely discussed on social networks. It’s worth trying this miracle once to see how easy it is to keep fit and eat right. The dish is very satisfying, but it does not cause heaviness in the stomach. One pancake is enough for breakfast. In addition, oatmeal without eggs is very economical. Its preparation does not require expensive ingredients.
