Tricks to Cook Oatmeal to Maintain its Fiber Level

Dream - Usually, oatmeal is brewed using hot water or cooked to make it soft before adding toppings. This method is done to make oatmeal dishes with savory or sweet taste.

Unfortunately, heating oatmeal can destroy most of the resistant starch content, which is a type of beneficial fiber for intestinal health.

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"Resistant starch is a type of complex carbohydrate that cannot be digested into energy like glucose. Although it cannot be digested into energy in the large intestine, resistant starch is fermented by bacteria that help digestive system health," explained Rachel Olsen, a Nutritionist in an Instagram post.

If you want to heat oatmeal, Dream friends can increase its resistant starch content again after cooking by cooling the dish first. Eating oatmeal is more recommended to be consumed cold, but oatmeal dishes that are hot or warm also have benefits for the body's health.

Photo: Shutterstock

Dream friends can also mix uncooked oatmeal with creamy yogurt and oat milk. You can add fruit or nuts as toppings for a fresher taste.

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Low-Calorie Chicken Oatmeal Porridge, High in Fiber that Makes You Full

Dream - High-fiber foods are highly recommended to be consumed when you want to lose weight. This is because fiber-rich foods can make you feel full for a longer period of time.

Making high-fiber foods is also not difficult. The ingredients are easy to find, affordable, and can be combined into various types of dishes.

Sahabat Dream can try making oatmeal porridge with various other healthy ingredients to meet the body's fiber needs for breakfast. Here is a recipe for oatmeal porridge from Culinary Influencer, the owner of the Instagram account @boredtesa.recipes.

Ingredients:

• 50 grams of chicken breast
• 1 tablespoon of soy sauce
• 35 grams of caisim
• 50 grams of broccoli
• Sufficient amount of water
• Salt
• Seasoning
• 1 tablespoon of soy sauce
• 45 grams or 6 tablespoons of oats
• 1 teaspoon of oyster sauce
• Boiled egg

How to Make Oatmeal Porridge:

1. Cut the chicken into small pieces, then slice the Chinese cabbage and broccoli.
   
2. Cook the chicken until cooked.
3. Add enough water and put in the vegetables, salt, seasoning, and soy sauce.
4. Add the oatmeal and stir well.
5. Add oyster sauce. Pour in water if the porridge looks dry.
6. Serve oatmeal porridge with boiled eggs and chili slices according to taste.