Oatmeal with Greek yogurt and banana, delicious, quick and healthy breakfast. You won’t be hungry all day!
Oatmeal with Greek yogurt and banana is a great combination for breakfast that will keep you hungry all day and give you a lot of energy. It’s so easy to make and delicious that it will become your favorite morning meal.
Oatmeal with Greek yogurt and bananas is an excellent meal for those who don’t have time to cook something more complicated and healthy, or want to lose weight. This is a quick breakfast that will keep you full for the whole day. In addition, your figure will remain fat-free. See the benefits of these ingredients on your body, and you can find the recipe below.
What are the benefits of oats?
Oats are full of dietary fiber (it contains more than many other grains) and can play an important role in increasing satiety (feeling full), diet quality, and overall digestive, cardiovascular, and metabolic health.
Regular consumption of whole grain foods may be correlated with a lower body mass index (BMI). One cup of dry oats (80 g) contains about 297 calories. Researchers say that eating oats appears to help reduce hunger and increase satiety.
Oats and their fiber content also help the digestive tract to function properly; This can help reduce constipation.
Oats are rich in a number of important minerals, vitamins and antioxidants. Just 100 grams of oats contain:
51 percent of the recommended daily allowance of thiamine
8 percent riboflavin
5 percent niacin
6 percent vitamin B6
14 percent folate
13 percent pantothenic acid
26 percent iron
44 percent magnesium
52 percent phosphorus
12 percent potassium
26 percent zinc
31 percent copper
246 percent manganese
What are the benefits of hazelnuts?
Peanuts are rich in protein, containing 22-30% of total calories. The protein needs needed for the growth and development of children can also be met from peanuts.
Nuts can be added to taste for those who want to lose weight. High protein content and healthy unsaturated fats are not only good nutrition for weight loss, but also provide a high satiety value, thus preventing compulsive eating.
26 grams of protein
carbohydrates 16 grams
fiber 8 grams
sugar 5 grams
Monounsaturated fat 24 g
potassium 705 mg
phosphorus 376 mg
magnesium 168 mg
calcium 92 mg
sodium 18 mg
iron 4 mg
vitamin B-3 (niacin) 12 mg
vitamin E (alpha-tocopherol) 8 mg
vitamin B-1 (thiamine) 0.64 mg
vitamin B-6 (pyridoxine) 0.35 mg
riboflavin (vitamin B-2) 0.14 mg
folate (vitamin B-9) 240 mcg
What are the benefits of chia seeds?
The fiber and protein in chia seeds can be beneficial for those trying to lose weight.
28 grams of chia seeds have nearly 10 grams of dietary fiber. That means they have 35% fiber by weight.
In addition, the protein in chia seeds can help reduce appetite and food intake.
A study of 24 participants found that eating 7 grams or 14 grams of chia seeds mixed with yogurt for breakfast increased satiety and reduced food intake in the short term compared to eating yogurt without chia.
28 grams of chia seeds contain:
protein: 4.7 grams
fat: 8.7 grams
alpha-linolenic acid (ALA): 5 grams
carbohydrates: 11.9 grams
fiber: 9.8 grams
calcium: 14% of daily value (DV)
iron: 12% of DV
magnesium: 23% of DV
phosphorus: 20% of DV
zinc: 12% of DV
vitamin B1 (thiamine): 15% of the DV
vitamin B3 (niacin): 16% of the DV
Yogurt Banana Oatmeal – Ingredients
– big banana
– Organic Greek yogurt with the lowest possible fat percentage
– 2 tablespoons of oatmeal
– a spoonful of chia seeds
– 5-6 hazelnuts
Oatmeal with yogurt and banana – method of preparation
Cut the bananas into small pieces in a bowl. Then you have two options for the rest. If you prefer your breakfast to be more textured, keep adding more bananas, Greek yogurt, oatmeal, chia seeds, and peanuts.
If you want this dish to be thicker, prepare yogurt with oatmeal and chia seeds at night. It will soak better in the yogurt. Cover the bowl with foil to prevent the taste from refrigerating and leave overnight. In the morning just add a banana and enjoy!
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