Tasty Oat and Corn Breakfast 燕麦玉米早餐 - 令人垂涎三尺!

Updated: Jan 25


Oatmeal breakfast 燕麦粥早餐

Looking for a breakfast that is wholesome, delicious, yet simple to prepare for the whole family?

This oat porridge recipe cooks quickly all in 1 pot, and its delectable assorted ingredients defy the bland-tasting image of the healthy oatmeal.

Family meal

The bright colours and sweetness from the raisins, wolfberries and banana slices provide appeal to children.

However this is not just a kid’s meal. Oats are believed to have the properties of lowering high blood pressure, cholesterol and sugar levels, and reduce the risk of cardiovascular diseases. Oat porridge is therefore highly suitable for adults as well.


Recipe

Ingredients (serves 3-4 people)

Group A:

Rolled oats (150g)

Corn (canned/frozen) (4 tablespoons)

Raisins (2 tablespoons)

Dried Wolfberries (1 tablespoon)

Water (1L)


Group B:

Banana (1, Large)

Peanut powder (2 tablespoons)

Milk (To taste)

Honey (To taste)


Directions

  1. Add the Group A ingredients together in a pot and bring to a boil

  2. Simmer till the oats reach a porridge-like texture

  3. Slice the banana into the oats and mix

  4. Add in the remaining Group B ingredients


Health Benefits

Nourishment and replenishment

Raisins, oats, peanuts and milk having replenishing properties. In TCM food therapy, raisins and peanuts are known to replenish Qi (vital energy). Raisins are high in sugar and iron, and thus can provide energy. This makes them highly suitable for those with a weak body constitution, or those who are fatigued.

Students can benefit from this recipe as raisins can give them an energy boost. Peanuts are also believed to improve memory due to them being a source of zinc.

Woflberries nourish the kidneys and liver, and can promote better eyesight, improve the immune system, and may have anti-aging effects.

Regulation of the stomach

In TCM nutrition therapy, oats, corn and peanuts can regulate the stomach and may help to manage digestive disorders.

Cardiovascular health

As mentioned above, oats can be heart healthy. Peanuts may also help in managing blood cholesterol levels. Bananas are potassium rich and can lower blood pressure too.

Reduction of constipation

Oats, banana and corn are high in fibre and may prevent constipation. In TCM, milk and banana are said to lubricate the bowels as well.

Note: Those with loose, watery stools or diarrhea should consume this in moderation.



您是否正在考虑如何为一家人预备简单即营养丰富的早餐?

此燕麦食谱烹饪简单,精心配搭且多元化的材料驱走了人们对燕麦粥那股单调无味的形象。


家庭聚餐

它那七彩缤纷及口感甜美的葡萄干,枸杞子及香蕉更牢牢地捉住了小孩子的心。

然而,燕麦不止是孩童的良食。现代医学显示, 若长期食用, 还可帮助三高人士减低血压, 血脂,血糖等心脏问题。故此,燕麦也是非常适合成年人士食用。


食谱

材料 (3-4人份)

A组: 燕麦(150克) 玉米 (冷冻/罐装)(4汤匙) 葡萄干(2汤匙) 枸杞子(1汤匙) 水(1公升) B组: 香蕉(1大条) 花生粉(2汤匙) 奶(适量) 蜂蜜(适量)

烹饪法

  1. 将A组材料一起煮,直至麦片煮成黏稠状

  2. 将香蕉切片加入燕麦调均

  3. 加入其他B组材料即可

养身功效

补益

葡萄干,花生,燕麦及牛奶都有补益作用。据中医食疗,葡萄与花生有补气功效。葡萄制干后,糖与铁质含量增加,可提高体力精神,尤其适宜体质虚弱,疲劳过度人士。

此食谱适合学生,因葡萄干可补充精力。花生本身含有锌,所以可有增强记忆力的作用。

枸杞子滋补肝肾,并可明目,还有增强免疫及抗衰老之功效。

和胃

玉米,花生及燕麦都可和胃,以调和消化系统。

心血管健康

如上述,燕麦对心血管健康可有益。花生也可具有调节高胆固醇之功效。香蕉钾含量高,因此可降低血压。

防止便秘

燕麦及玉米纤维含量高,可防止便秘。牛奶及香蕉也有润肠作用。 使用注意: 大便稀溏者慎用