Oats are a nutritious and versatile food that can be used to support healthy weight gain. While oats are commonly associated with weight loss, they can also help with gaining weight when prepared with high-calorie ingredients like milk, nuts, seeds, and healthy fats. The key to using oats for weight gain is to increase their calorie and nutrient density while maintaining a balanced diet. Here is how to prepare oats for weight gain.
Why Oats Are Good for Weight Gain
Oats are packed with complex carbohydrates, fiber, and essential nutrients that provide sustained energy. When combined with calorie-dense ingredients, they can become a powerful meal for muscle growth and healthy weight gain. The fiber in oats also helps with digestion, ensuring that your body absorbs nutrients efficiently.
Ingredients to Boost Calories in Oats
To make oats more calorie-rich and nutritious, consider adding:
- Milk or Plant-Based Alternatives: Whole milk, almond milk, or coconut milk add extra calories and creaminess.
- Nut Butters: Peanut butter, almond butter, or cashew butter are rich in healthy fats and protein.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds provide extra energy and essential nutrients.
- Fruits: Bananas, dates, mangoes, and dried fruits like raisins or figs contribute natural sugars and fiber.
- Sweeteners: Honey, maple syrup, or molasses can enhance flavor and add extra calories.
- Protein Powder: Adding whey or plant-based protein powder increases protein content, supporting muscle growth.
- Healthy Fats: A drizzle of coconut oil, ghee, or flaxseed oil can add extra healthy fats.
Methods to Prepare Oats for Weight Gain
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Cooked Oatmeal with Milk and Nuts
This is a warm, hearty way to consume oats with extra calories.
Instructions:
- In a saucepan, heat 1 cup of whole milk or coconut milk.
- Add ½ cup of rolled oats and stir occasionally.
- Once the oats absorb the liquid (about 5 minutes), add 1 tablespoon of peanut butter, chopped nuts, and honey for sweetness.
- Top with sliced bananas or dried fruits for extra energy.
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Overnight Oats for Convenience
Overnight oats are easy to prepare and perfect for a quick, nutrient-rich meal.
Instructions:
- In a jar, mix ½ cup of oats with 1 cup of full-fat milk or yogurt.
- Stir in 1 tablespoon of chia seeds, 1 tablespoon of almond butter, and a drizzle of honey.
- Add chopped fruits like mangoes or dates.
- Let it sit in the fridge overnight and enjoy it cold the next morning.
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Oat Smoothie for Quick Calories
Blending oats into a smoothie is a fast way to consume high-calorie ingredients.
Instructions:
- Blend ½ cup of oats with 1 cup of whole milk, 1 banana, 1 tablespoon of peanut butter, and a scoop of protein powder.
- Add 1 teaspoon of cocoa powder or cinnamon for extra flavor.
- Blend until smooth and drink immediately.
- Oat Pancakes for a Delicious Meal
Oat pancakes are a tasty way to enjoy oats while adding extra nutrients.
Instructions:
- Blend ½ cup of oats, 1 egg, ½ cup of milk, and a mashed banana into a smooth batter.
- Pour onto a heated pan and cook for 2-3 minutes per side.
- Top with honey, nut butter, or yogurt.
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