Making Boring Oats Extraordinary
Plain oatmeal can seem boring. It’s dry, dull, flaky, and bland solo, but with a little effort you can turn a bowl of ordinary oats into an extraordinary meal.
Step 1: Select your oats
Oats are normally sold in a few different forms. Beware because some forms are more nutritious than others. Oat groats are the whole oat grain with only the outer hull removed. They are highly nutritious, but require a lengthy duration of soaking prior to cooking.
Steel cut oats are the runner up in the nutrition department. Oat groats are thinly sliced with steel cutters (hence the name “steel-cut”) and have a chewy texture. Steel cut oats require additional cooking times compared to rolled or “old fashioned” oats. Rolled oats are steamed and then pressed flat. They are relatively quick cooking and probably the most common form.
Instant oatmeal is the form of oats to stay away from. These oats are more processed- partially cooked before being pressed flat and usually contains added sugar, salt, and artificial flavors/sweeteners.
Step 2: Select your additions
What makes an addition awesome?
1. Choosing natural whole foods that your body can easily identify, digest, and utilize such as fruit and animal products such as low-fat milk (or almond/soy milk), or whey protein powder (made from milk proteins).
2. Selecting it based on your body’s needs
Breakfast and post-workout additions- when an insulin response can help shuttle nutrients into hungry cells. Go high-medium glycemic index- dates, raisins, bananas, mango, pineapple, watermelon, cantaloupe, and kiwi. Add protein powder or milk for additional protein.
Meal Replacement additions- Oats are your primary source of slow-digesting complex carbohydrates at these meals so additions that add sugars should be kept at a minimum. Low glyemic fruit is a safe bet since it won’t cause spikes in insulin levels at unnecessary times leading to fat storage. Plus it boosts the fiber and antioxidants in your meal. Berries, apples, and peaches are excellent fruit choices. Healthy fats like natural nut butter, ground flax seed, and raw nuts also make excellent additions. Fats should make up 25-30% of your total calories each day. It’s slow to digest and helps you stay full for a longer period of time.
3. Make it Convenient and Creative
You don’t have to always eat a warm bowl of oatmeal to get the healthy benefits. Oats can be mixed with protein powder, egg whites/whole eggs, and other ingredients to make a clean creation like pancakes, pizza crust, muffins, healthy cookies, crepes, and more. These can be made in advance, baked in bulk, and stored. They make excellent portable snacks when you’re on the go.
4. Add flavor without guilt
Add spices like cinnamon, pumpkin pie spice, cocoa, stevia or truvia, honey (natural sweeteners), and vanilla extract.
Recipes to Try:
Excellent for Breakfast or Post-Workout…
Paradise Oatmeal
1 cup cooked oats
1/2 cup sliced mango
1/2 cup sliced kiwi
1/2 TSP vanilla extract
1/4 cup skim milk
1 scoop of vanilla whey protein powder
Cook oats (in saucepan or microwave with water). Stir in vanilla extract and protein powder. Add sliced fruit on top. Add a splash of low fat milk (or almond or soy milk).
406 calories. 34g protein. 60g carbs. 5 g fat.
Magnificent Meal Replacement
Nutty Apple Oatmeal
1 cup cooked oats
1/4 diced apple
1 TBSP ground flax seed
1/4 TSP cinnamon
1/4 TSP nutmeg
1/2 oz. (about 7 halves) raw walnuts
Cook oats (in saucepan or microwave with water). Stir in all ingredients.
297 calories. 10g protein. 35g carbs. 15g fat.
Convenient and Creative….
PB Banana Oat Loaf
1/4 cup dry rolled oats
1/2 banana
1/4 TSP cinnamon
2 egg whites
1 whole egg
1 TBSP natural peanut butter
Preheat oven to 350 degrees. Mix all ingredients in a medium sized bowl. Mash banana. Add mixture to a mini loaf dish or large muffin pan. Bake for 20-25 minutes. Test with a toothpick to see if it’s done.
352 calories. 22g protein, 32.5g carbs, 15.5g fat.
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