Oatmeal that is popular in Korona-ka.Introducing simple recipes and recommended ingredients for people who are not good at it (Eri Matsuzaki) --Individual --Yahoo! News

In the last year of Korona-ka, sales of oatmeal have increased significantly.

Due to increased health consciousness and more spending time in the room, it is possible to make it easily because it is low in calories, rich in dietary fiber and minerals, mainly for people who want to gain weight, review their diet and lose weight. It seems to be supported.

Therefore, along with the nutritional value of oatmeal and how to eat it, I am not good at oatmeal. .. .. Is there anything you are familiar with and a substitute for? I would like to answer the question.

■ Types of oatmeal

There are several types of oatmeal. There are rice husks that have been steamed and flattened (old oats), and finer types. The finer types have a shorter cooking time, absorb moisture well and become sticky, and are responsive to eating. If you increase the amount of water, you will get a voluminous porridge. Also, some products may have a slight sweetness.

■ Nutritional value of oatmeal

One serving of oatmeal (enbaku) is said to be about 30 to 50 g. So, let's compare the nutritional value of 40g of oatmeal with a bowl of rice (150g).

I think that 40g of oatmeal feels very small compared to 150g of rice, but if you add water such as water, hot water, milk, and soup stock when you eat it, the amount will be quite large and it will be enough to eat.

40g of oatmeal and 150g of rice have about 95kcal less calories than oatmeal. Zinc, vitamin B2, and vitamin B6 are about the same, but iron is 1.4 mg more, and the amount of vitamin B1, folic acid, and dietary fiber is also higher in oatmeal.

Oatmeal is a convenient food that allows you to take in nutrients that tend to be deficient while reducing calorie intake.

■ How to eat oatmeal

Oatmeal is also easy to cook.

In the past, oatmeal might have been the image of milk porridge heated with milk. In the past year, add water to the finely crushed type and heat it in the microwave to make it sticky, or combine the finely crushed type and old oats with water and heat it in the microwave to make rice balls. I started to see various recipes such as what I made, recipes and sweets that I squeezed into rice balls, and used for homemade granola.

Old oats with large grains can be deliciously eaten by sprinkling milk from the day before and leaving it in the refrigerator overnight and adding your favorite fruits.

Sticky porridge: Add 5 tablespoons of water to 40 g of fine oatmeal and heat in a microwave oven (600w) for 1 minute.

Western-style porridge: Add 100 ml each of water and milk to 30-40 g of fine oatmeal, heat in a microwave oven, add fruits and nuts, and season with maple syrup.

Japanese-style porridge: Add 250 ml of soup stock to 30-40 g of fine oatmeal and heat, then add your favorite ingredients such as green onions and eggs.

Especially the fine type can be eaten as it is and is easy to cook, so you can eat it as it is with nuts, mix it with sweets such as cookies, use it as a hamburger steak, add it to soups and stews, etc. can.

■ For those who are not good at oatmeal, this Japanese ingredient!

I know that oatmeal is nutritious, but I'm sure some people say that something you're not used to eating is a bit spicy.

In fact, there are ingredients that are very familiar to Japanese people and have high nutritional value comparable to oatmeal.

It's soba.

Soba has higher calories per serving than oatmeal, but iron, zinc, vitamins B1 and B2 are almost the same, and vitamin B6, folic acid, and dietary fiber are higher than oatmeal.

Traditional Japanese food, soba, was actually an excellent healthy ingredient.

We also recommend pressed barley and rice grain barley. By cooking with rice, you can increase iron, vitamins B1, B6, and dietary fiber.

Even with familiar foods such as buckwheat, pressed barley, and rice grain barley, I want to get healthy minerals, vitamins, and dietary fiber every day.