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Oats with Skim Milk
Minuman • Malaysia
How to Make Oats with Skim Milk (Traditional & Healthy Version)
Oats with Skim Milk is a modern yet wholesome beverage commonly enjoyed in Malaysia, where multicultural influences inspire healthy adaptations of global staples. While oats are not native to Malaysia, their versatility and nutritional value have made them popular, especially among health-conscious Malaysians seeking a quick, nourishing breakfast or snack. The addition of local flavours—such as pandan (screwpine) leaves and a drizzle of madu (honey)—creates a comforting bowl that is both familiar and uniquely Malaysian. This dish offers a creamy texture, subtly sweetened with natural ingredients, and can be easily customized with local fruits like pisang (banana) or nangka (jackfruit). It’s a great choice for busy mornings, offering sustained energy without excess calories. The use of skim milk keeps the dish light, while the optional addition of chia seeds or flaxseed enhances its nutritional punch. Oats with Skim Milk reflects Malaysia’s embrace of wholesome, multicultural cuisine, making it a staple for those who value both tradition and health.
Bahan-bahan(untuk 1 medium bowl (approx. 250ml))
- 1 cup Rolled oats (can use 'oat segera')
- 2 cups Skim milk (susu skim)
- 1 cup Water
- 1 leaf Pandan leaf (tied in a knot) - pilihan
- 1 medium Banana (pisang, sliced) - pilihan
- 1 tablespoon Honey (madu, or use less for lower sugar) - pilihan
- 1 tablespoon Chia seeds (biji chia) - pilihan
- a pinch Salt - pilihan
- 1/2 teaspoon Cinnamon powder (serbuk kayu manis) - pilihan
- 2 tablespoons Jackfruit (nangka, diced (optional local fruit)) - pilihan
Arahan
- 1
Rinse the rolled oats briefly under running water to remove excess starch.
2 minutes
Rinsing helps prevent stickiness and ensures a creamier texture.
- 2
Combine skim milk, water, and pandan leaf in a medium saucepan. Bring to a gentle simmer over medium heat.
5 minutes
Using pandan infuses a subtle fragrance, giving a true Malaysian touch.
- 3
Add the rinsed oats and a pinch of salt. Stir frequently to prevent sticking.
10 minutes
Continuous stirring creates a smoother, silkier oats beverage.
- 4
Once oats are soft and mixture thickens, remove the pandan leaf. Stir in cinnamon powder and chia seeds, if using.
2 minutes
Add chia seeds at the end to retain their nutritional value and texture.
Kenapa hidangan ini sihat
Oats with Skim Milk is a healthy breakfast or snack choice because it combines high-fiber whole grains with low-fat dairy, promoting fullness and stable energy release. Its low added sugar and inclusion of local fruits make it nutrient-dense yet light. The recipe supports weight management, heart health, and digestive health, making it suitable for a wide range of diets, including weight loss and diabetic-friendly options.
Oats provide a robust source of dietary fiber, especially beta-glucan, which supports heart health and helps regulate blood sugar. Skim milk adds protein and essential calcium without the saturated fat of full-cream milk. Bananas and jackfruit offer potassium, vitamins, and natural sweetness, while chia seeds increase omega-3 fatty acids, fiber, and protein content. This dish is low in saturated fat, contains complex carbohydrates, and delivers sustained energy. It is also rich in antioxidants from spices like cinnamon.
Petua
- 💡Tip 1: For extra creaminess, soak oats overnight in skim milk before cooking.
- 💡Tip 2: Use fresh pandan for the best aroma, but dried pandan can be used in a pinch.
- 💡Tip 3: Adjust liquid amount to achieve your preferred consistency—thicker for porridge, thinner for a drinkable oats beverage.
Penyimpanan & hidangan
Store cooked oats with skim milk in an airtight container in the refrigerator for up to 2 days. Add fresh fruits just before serving. Reheat gently on the stove or in a microwave, adding a splash of milk if needed.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 280.0 kcal |
