У некоторых со словом «овсянка» возникают не приятные ассоциации еще с детства. А причина в одном: просто в семье не знали, как приготовить овсяную кашу, чтобы она была вкусной, ароматной, нежной и разнообразной.
Виды овсяных каш
Каша из овсяного злака считается самой полезной, так как при ее правильном приготовлении весь полезный состав зерна остается. Богатая клетчаткой, высокой питательной ценностью (белками, жирами и углеводами), витаминами А, Е, В, РР, аминокислотами, она прекрасно усваивается и помогает долгое время ощущать сытость. С ее помощью налаживается работа кишечника, а ценный минеральный показатель помогает нормализовать работу организма в целом.
Чтобы приготовить блюдо, которое в процессе приготовления не растеряло бы своих вкусовых и питательных свойств, необходимо правильно подобрать количество ингредиентов, выбрать нужный тепловой и временной режим. По характеру приготовления это блюдо можно приготовить разными способами:
- на водяной основе;
- на молочной основе;
- запеченное в духовке;
- приготовленное в микроволновой печи;
- в мультиварке;
- ленивая овсянка в банке;
- из овсяных хлопьев;
- из цельного зерна;
- кашу быстрого приготовления;
- из овсяной сечки, отрубей, толокна, муки;
- из хлопьев Геркулес.
Все разновидности имеют право на жизнь. Каждый для себя выбирает нужный вариант. Все зависит от времени, которым располагаем, от состояния здоровья. Для приготовления моментальной каши (instant oats), достаточно залить ее кипятком. Этот вариант не является полезным, так как содержит в составе ароматизаторы, усилители вкуса и не натуральные подсластители.
Советы
Не стоит готовить это блюдо на молочной основе, если есть проблемы с переносимостью молочного белка (казеина). Для желающих сбросить лишний вес не рекомендуется есть такую кашу с добавлением животных жиров, больным сахарным диабетом следует контролировать уровень сладости в ней. Каши быстрого приготовления для диабетиков не подойдут по причине их быстрого переваривания и в связи с этим быстрого выброса инсулина в кровь.
Не стоит нарушать температурный и временной режим, чтобы не получить в итоге бесполезное блюдо.
По внешнему виду правильно приготовленная каша без добавления других ингредиентов имеет рассыпчатую консистенцию, не очень жидкую, с еле уловимым овсяным запахом, не прогорклая.
Если после варки блюдо имеет посторонний неприятный запах, то сухой компонент в ней низкого качества или с просроченным сроком хранения.
Чтобы получилась жидкая каша, необходимо использовать пропорции воды и хлопьев в соотношении: 1 стакан на 3 стакана воды и варить 10-15 минут. Сварить вязкое блюдо можно при соотношении 1:2 (время варки тоже). Для крупяной каши время варки увеличивается в 2 раза.
Перед варкой овсяной ингредиент всегда нужно замачивать, чтобы нейтрализовать негативное действие фитиновой кислоты. Особенно это касается цельнозернового злака.
С большим вниманием стоит отнестись к выбору правильного ингредиента. Отдавайте предпочтение только проверенным годами брендам, состав продукта у которых соответствует мировым стандартам качества.
Правильная каша
Способ, как сварить овсянку на воде – самый не трудоемкий. Приготовим кашу быстрого приготовления из овсяных хлопьев:
- Готовые адаптированные хлопья залить водой в пропорции на 0,5 стакан 1,5 стакана воды.
- Варить после закипания не среднем огне 2-3 минуты, помешивая.
- Оставить под крышкой, добавив 1 ч. л. сливочного масла, соли по вкусу, рубленной зелени. Солим кашу по окончании варки, так как соль тогда впитывается равномерно.
Вкусную питательную овсянку можно варить из цельного зерна. В давние времена ее готовили путем запаривания в русской печи и называлась она «напар». В наши дни сложно воспроизвести конечный результат. Но сам метод можно продемонстрировать и на современных кухнях:
- Предварительно залитое теплой водой зерно еще 1 раз промыть.
- В кастрюлю с двойным дном или в чугунную посуду залить 3 литрами воды или молока 1 стакан зерна.
- Поставить на плиту, довести до кипения. Снизить мощность огня и на мелком огне под крышкой протомить блюдо в течение 30-40 минут. Жидкости станет меньше, а зерна раскроются.
- Добавить соль по вкусу, сливочного масла.
- Закрытую крышкой посуду укутать теплым одеялом или большим полотенцем, создавая эффект термоса.
- Оставить на час.
Зерновая каша – рецепт:
- Цельный зерновой ингредиент требует длительного времени варки, поэтому его следует на ночь замочить в теплой (40 гр.) воде.
- Утром воду слить, залить новой, добавив 2 ст. л. растительного масла. Варить после закипания до состояния открывшегося зерна (не менее 30 минут). Лучше для этой цели использовать мультиварку, в которой время варки меньше.
- Готовую кашу оставить под крышкой на 10-15 минут. Благодаря влитому заранее маслу, зерно не слипается.
- Сдобрить блюдо по своему вкусу – медом, фруктами или просто кусочком сливочного масла с небольшим количеством соли.
Быстрая каша в микроволновой печи
Геркулесовая каша в микроволновке готовится по следующему рецепту:
- В огнеупорной посуде залить хлопья «Геркулес» водой или молоком, чтобы жидкость покрыла их.
- Выставить высокую мощность на 3 минуты (время зависит от марки печи).
- Готовое блюдо сдобрить кусочком (1 ч. л.) сливочного масла и 1 ч. л. меда или сахара. Оставить под крышкой на 2-3 минуты.
- Специи добавлять после готовности в горячее блюдо. Можно добавить также корицу, сухофрукты, ягоды, орехи.
Любите себя – употребляйте только полезные блюда.
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