~You can do this! 6 super easy oatmeal recipes~
The versatility of oatmeal revealed through recipes

If you think you can lose weight just by eating oatmeal, moderate exercise every day is a must.

Hello. This is Kawaguchi, in charge of quality control.

April 2020.
I didn't know if it was middle-aged weight gain or COVID-19 weight gain, but I got bigger and bigger and reached the biggest chubby stage of my life. I was 171cm tall and weighed 78kg... I thought this was bad, so I started dieting.

April 2021...
After dieting for about a year , I managed to lose weight from 78kg to 70kg.

Her diet method was to incorporate daily exercise into her high-protein, low-fat diet. Naturally, she also reviewed her previous eating habits, but it is no exaggeration to say that her encounter with oatmeal was the key to her successful diet.

By the way, it also has the effect of preventing anemia, recovering from fatigue, relieving constipation, and beautifying the skin. What's more, it's less likely to make you gain weight! I wonder how much work I can do...

I'm currently on a break from dieting because I've gotten back to my ideal weight, but I still eat oatmeal for my health. I'm incredibly grateful for oatmeal, but there's one problem.

It's not very tasty...

The basic rule for eating oatmeal is to soak it in water and let it soften before eating. If you just soak it in hot water, it's like eating tasteless porridge with a faint grain scent. To be honest, there's no excitement when eating freshly cooked fluffy rice or fluffy bread with a fragrant aroma.

However, since we know it is good for our health, we also need to make an effort to eat it deliciously.
Whether oatmeal is "delicious" or "not delicious," and whether you get tired of it or not, depends entirely on how you eat it.

So how do I enjoy eating oatmeal on a daily basis? I'd like to share with you some of my favorite recipes.

By the time you finish reading this article, you may be stuck in the oatmeal quagmire.

Comrade found!

One day, I heard a rumor that there was an oatmeal lover in Monosas.

It's really gratifying to be able to share the same values within the company.
We immediately approached the person in question and asked him about his encounter with oatmeal.

[From Oatmeal-loving member Takashima]
At first, it all started with me becoming health conscious.
I usually cook at home, but I often eat rice, noodles, and meat, and I thought it was not healthy at all. While I was doing some research, I found a Twitter account of " Korezou ", who is famous for oatmeal, and when I looked at it, all of the oatmeal recipes looked delicious and I wanted to try them.
I learned that if I replaced rice with oatmeal and incorporated moderate exercise into my diet, I would become healthier, so I started eating it.

It's a very heartwarming story...
Hearing such wonderful stories from Takashima-san, who loves weight training and has a strong intellectual curiosity, instantly turned my motivation switch on.

Regardless of what motivates me, oatmeal is what comes to mind when I think of it.

In order to fulfill my role as Monosus's oatmeal ambassador (unofficial), I would like to introduce some delicious recipes with all my might. Takashima-san also provided me with some recommended recipes, so please look forward to them.

So let's get started!

6 carefully selected dishes

We will introduce 6 recipes in total. Check out the lineup here!

[Kawaguchi recipe #1] Guaranteed! Rich oatmeal carb risotto [Takashima recipe #1] I'm sorry if this oatmeal kimchi risotto has changed your life [Kawaguchi recipe #2] Easy to eat! Moist oatmeal protein steamed bread [Takashima recipe #2] Okonomiyaki recommended by a well-known muscle comedian (arranged version)
[Kawaguchi recipe 3] Overnight oats with rare cheese for a healthy morning [Takashima recipe 3] Oatmeal fried rice that you'll be hooked on once you try it

[Kawaguchi recipe 1]
Definitely! Rich Oatmeal Carbo Risotto

material

• Oatmeal: 40g
• Shimeji mushrooms: 40g
• Shoulder bacon (Note 1): 1 slice (20g)
• Consomme (solid cube): 1
• Soft-boiled egg: 1
• Powdered cheese: 15g
• Low fat milk: 150ml
• Coarse ground black pepper: a little

(Note 1) Bacon is high in fat, so we recommend using lean shoulder bacon.

How to make it

Cooking time: approx. 10 minutes

1. Place oatmeal and low-fat milk on a plate
2. Add the consomme, powdered cheese, shimeji mushrooms, and shoulder bacon to step 1 and mix lightly.
3. Cover with plastic wrap and microwave for 5 minutes at 600W. *Be careful not to let it boil over.
4. Top with a soft-boiled egg and sprinkle with coarsely ground black pepper to finish.
   

[Kawaguchi's comment]
You won't feel guilty even if you eat something rich while dieting. You'll be satisfied with the creamy and rich taste. It doesn't require a knife or cutting board, so it's also recommended for lazy people.

Nutritional balance of one meal

Reference sites

https://youtu.be/mS_6pdxZLPk

[Takashima recipe 1]
Sorry if Oatmeal Kimchi Risotto changed your life.

material

• Oatmeal: 30g
• Water: 250ml
• Kimchi: desired amount
• Spring onion: as desired
• Somi Shantung or Ajinomoto (Weipa): 1.5 teaspoons
• Doubanjiang: 1/2 teaspoon
• Sesame oil: as desired
• Egg: 1
• Cheese: your choice
• Korean seaweed: as desired

How to make it

Cooking time: about 5 minutes

1. Put 250ml of water in a small pot and turn on the heat.
2. Add 30g of oatmeal
3. Add the green onions, kimchi, Somi Shantan, and doubanjiang and mix well.
4. Once cooked and boiling, add a moderate amount of sesame oil (about 3 drops).
5. Finally, add the eggs and cook until the whites change color.
6. Serve in a bowl and top with cheese or Korean seaweed to taste.
   

[Takashima's comment]
A Korean-style risotto that makes use of the aroma of sesame oil! Perfect for when you want something spicy! You can bulk it up by adding tofu or fried tofu to your liking, or you can add ginger or Japanese-style dashi to make it even more delicious!

Nutritional balance of one meal

[Kawaguchi recipe 2]
Easy to eat! Moist oatmeal protein steamed bread

Left side (pink): Sakuramochi flavor Right side (green): Matcha flavor

material

• Oatmeal: 30g
• Almond milk, unsweetened (Note 1): 140ml
• Protein powder: 15g
• Psyllium (note 2): 4g
• Okara powder: 15g
• Egg: 1
• Lakanto (note 3): 30g
• Baking powder: 5g

(Note 1)...Almond milk is recommended because it is effective in preventing adult diseases and cold extremities, and is low in calories. You can substitute it with your favorite milk, such as cow's milk or soy milk.
(Note 2)... A vegetable dietary fiber that expands several dozen times when it absorbs water. Adding this gives it a chewy texture. (Note 3)... A zero-calorie sweetener made from two natural ingredients. *Psyllium and lakanto are natural, non-artificial ingredients that are gentle on the body. There is nothing suspicious about them.

How to make it

Cooking time: approx. 15 minutes

1. Combine oatmeal, protein powder, almond milk, psyllium, eggs and Lakanto in a bowl and mix well.
2. Add soy pulp powder to step 1 and mix well.
3. Add baking powder and mix well
4. Once you have transferred the mixture to a container (such as a heat-resistant container or mug), gently tap the container several times to remove any air bubbles from inside the mixture.
5. Heat in the microwave at 500w for 5-6 minutes.
6. Remove from the microwave and poke it with a bamboo skewer or toothpick. If no batter sticks to it, it's done.
   

[Kawaguchi's comment]
It's best to eat it right after making it, as it's moist and chewy when freshly steamed. Okara powder and psyllium are the keys to a moist and chewy texture, so be sure to add them. Try it with your favorite protein flavor.

Nutritional balance of one meal

[Takashima recipe 2]
Okonomiyaki recommended by a well-known muscle comedian (arranged version)

material

• Oatmeal: 30g
• Water: 120-130ml
• Cabbage: 80g
• Chicken fillet: as needed (photo shows 200g)
• Eggs: 1-2
• Small onion
• Olive oil
• sauce
• Mayonnaise (to taste)
• Dried bonito

How to make it

Cooking time: approx. 10 minutes

1. Chop the cabbage
2. Heat the chicken fillet in the microwave until the outside turns white (it's easier to eat if you cut it into small pieces).
3. Add water to the oatmeal and microwave for 1 minute and 30 seconds at 500-600W.
4. Add the above 3 ingredients to a bowl, add the eggs and mix.
5. Add olive oil to a frying pan and add 4.
6. Cook thoroughly on both sides
7. Finally, top with spring onions, sauce, mayonnaise, and bonito flakes to complete.
   

[Takashima's comment]
This is a dish that Nakayama Kinniku-kun recommended on YouTube, so you can't go wrong with it! It's easy to make when you just want to eat some okonomiyaki! Power! Yaaaa (haaa! ^^)

Nutritional balance of one meal

Reference sites

[Kawaguchi recipe 3]
Overnight Oats with Rare Cheese for a Healthy Morning

Overnight oats are oatmeal soaked in milk or soy milk and left overnight (4 to 8 hours). If you prepare them before going to bed and eat them the next morning, it will help prevent your blood sugar from rising even at lunch that day, and it will also help prevent you from overeating.

material

• Oatmeal: 30g
• Greek yogurt: 40g
• Cottage cheese (strained): 40g
• Lakanto: 30g
• Almond milk (unsweetened): 60ml
• Lemon juice: 2ml
• Blueberries: 20g

How to make it

Cooking time: about 5 minutes (excluding time spent in the refrigerator)

1. Put oatmeal, almond milk, and 10g of Lakanto in a bowl and mix lightly.
2. Cover with plastic wrap and leave in the fridge overnight (4-8 hours)
3. Mix Greek yogurt, cottage cheese, lemon juice, and 20g of Lakanto. *You can do this the next morning.
4. Place 3 on top of 2 that has been left overnight (so that there are two layers).
5. Top with blueberries and any other toppings you like (if available) and you're done!

*The photo shows toppings of raspberries, cocoa powder, and cacao nibs (Note 1)

(Note 1) Cocoa beans are fermented, roasted, dried, shelled, and crushed. The raw material for chocolate.

[Kawaguchi's comment]
It has a refreshing taste like rare cheese, so it's easy to eat and recommended for people who don't like mornings. The oatmeal soaked in almond milk overnight and the yogurt give it a thick texture, making it a filling breakfast that's even more filling than it looks!

Nutritional balance of one meal

[Takashima recipe 3]
Oatmeal fried rice that you'll be hooked on once you try it

material

• Oatmeal: 30g
• Water: 50ml
• Somi Shantung or Ajinomoto: 1 teaspoon
• Green onion: as desired
• Egg: 1
• Sesame oil: a little
• Consomme: a pinch
• Coarse ground black pepper: to taste

How to make it

Cooking time: approx. 4 minutes

1. Put the oatmeal in a heat-resistant container, add water, and microwave (500W) for 1 minute to turn it into rice.
2. Add green onions, Somi Chantan, sesame oil, and consomme and mix.
3. Crack the eggs into the mixture and beat lightly. If there are any lumps, break them up.
4. Heat again in the microwave for 1 minute 30 seconds, break it up, and top it off with sesame oil and coarsely ground black pepper.
   

[Takashima's comment]
Authentic fried rice that can be easily made using only a microwave! The ultimate time-saving meal that can be made without a knife or cutting board! Recommended when you want to eat Chinese food! The aroma of sesame oil is amazing!

Nutritional balance of one meal

reference

Oatmeal rice diet recipe [Korezo]

Be careful about this!

So, we have introduced some delicious recipes for eating oatmeal, but don't be careless. If you are on a diet, you need to be careful here too.

Note 1: Eating these 6 foods will not make you lose weight

Why? Because it is highly nutritious. At best, let’s think of it as something that is “less likely to make you gain weight.”
No matter how healthy something is, it's meaningless if you can't adjust the calories in the meals before and after. The key is to make sure you don't exceed your ideal total calorie intake.

Note 2: Be sure to measure when making the product.

Be careful, if you just eyeball it, you could go over your calorie intake without realizing it.

Tip 3: Use toppings in moderation

Using too many seasonings and ingredients can lead to calorie overages...
Even if you make something healthy, the toppings can ruin it.

Note 4: Moderate exercise is also necessary

The basis of dieting is a well-balanced diet, calorie control, and moderate exercise (aerobic exercise) on a daily basis. Try your best without trying too hard!

Choosing the right oatmeal for your needs

Well, now you're probably craving some oatmeal!

However, like rice, oatmeal is divided into five different types during the refining process, and there are many different types of oatmeal sold by manufacturers.

"So what should I choose?"

Are you okay!
Don't worry, I'll introduce two of my favorites to you.

Features of "instant oats" and "rolled oats"

	Grain size	Ease of cooking	Suitable cooking methods
① Instant oats ( Nisshoku Premium Pure Oatmeal ) *Photo on the left	★★☆☆☆	★★★★★	Soak it in milk, mix it into dough for bread or confectionery, etc.
② Rolled oats ( Alara Organic Jumbo Oats ) *Photo on the right	★★★★★	★★★★☆	It can be used for boiling, baking, and as a substitute for rice, making it ideal for rice-based recipes.

In short, all you need is instant oats, which are easy to cook. If you are buying oatmeal for the first time, this is the one to go for.

If you want a texture similar to rice, we recommend rolled oats type ②, which have larger grains. They take a little longer to cook than instant oats.

As you expand your repertoire, we recommend using instant oats and rolled oats appropriately depending on the cooking method. This will add variety to the texture and greatly improve the flavor of your dishes.

Recommended oatmeal here

• Instant Oats
  Nisshoku Premium Pure Oatmeal (300g)
• Rolled oats
  Alara Organic Jumbo Oats (800g)

Enjoy the deliciousness!

The recipes I've introduced have been carefully calculated to ensure success, but it took me many failed attempts to figure them out.

For example, steamed bread...
Even though it had protein in it, it wasn't sweet at all and was dry. My mouth was watering and I wondered, "What am I eating?"
However, when you make something successfully after all those failures, the feeling is even more impressive. The deliciousness hits you right in the gut...

I hope you now understand that oatmeal can be used in a variety of dishes and is delicious to eat.
However, in terms of taste, it unfortunately cannot compete with the three giants of "rice," "noodles," and "bread." I don't think most people like to eat it...including me.
That's why we need to make an effort to eat deliciously.

Food enriches people.

Even the food we eat has a big impact on our mind and body. So why not cook healthy food with your own hands and enjoy it?

I hope this was helpful in learning how to eat oatmeal deliciously.
Those who want to expand their repertoire, those who have a lot left over, and those who are unsure whether to try it or not.

"Come on, let's have some oatmeal!"