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oatmeal

Turmeric Slow Cooked Oats

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Turmeric Slow Cooked Oats

There's no better way to fight the cold weather than to start your day off with a warm bowl of oatmeal! Try this seasonal version with persimmons, pumpkin seeds and anti-inflammatory turmeric. TURMERIC SLOW COOKED OATS

Ingredients:

  • 3 cups water (or a mix of water and milk)
  • 1 cup steel-cut oats
  • 1 Tbsp coconut oil
  • 1 tsp of ground turmeric
  • Pinch of salt

Directions: Pour the water into a saucepan and bring it to a boil over high heat. Then stir in the oats and the salt and stir.

Return the water to a rolling boil (this should only take a few seconds, then reduce heat to low.

Let the oats simmer for anywhere from 20 to 30 minutes, stirring occasionally and scraping the bottom of the pan. Cook until the oats are very tender and the oatmeal is as creamy as you like it (longer cooking will make thicker oatmeal). Once cooked, stir in 1 tablespoon of coconut oil

Remember your oats are a vessel for superfoods! Limit your bowl of oats to 1-1.5 cups and then boost the dish with lots of goodness like: ground flax or chia seeds, hemp hearts, nuts, seeds, seasonal fruit.

** Protein boost! Add 1 egg directly into the oats in the last 5 minutes of cooking. This will add 6 grams of protein to your breakfast and give it a custard like texture. **

Serve immediately or refrigerate for 1 week: The oats are ready to eat immediately. You can also let the oats cool and then store them in an airtight container in the fridge for up to a week. The oats will thicken in the fridge; stir a little milk or water into them when reheating to loosen.

The Skinny: In a world of Paleo & Atkin lovers, oatmeal has gotten a bad rap. I blame this on the "over-sugerfication" of our breakfast cereals. At it's heart, cereals are hearty whole grain that offers fiber, protein and vitamins B & iron. To reclaim your oatmeal you need to think outside the box. Breakfast cereals can be made with any whole grain (think quinoa, amaranth, buckwheat, etc.), and should be seen as a vessel for superfoods (not sugar). Load your oatmeal with as many superfoods as you can: Think flax or chia seeds; hemp hearts; raw nuts and seeds; anti-inflammatory spices like turmeric or ginger; eggs for protein; coconut or MCT oil for good fats; etc., etc, etc...

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Put an egg on it.

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Put an egg on it.

Put An Egg On It If you haven’t yet noticed the trend, I love eggs! I love them because they are delicious and versatile, yes, but also because they pack a 6gm of protein punch into any meal.  I grew up on eggs from the chicken coop and my most nostalgic meals are egg-centered breakfasts: Mama’s eggs Benedict, rice pancakes and herb scrambles.  These days I try to add them into the more savory, later meals of the day: Poached eggs over rice, hard boiled in a salad, eggs in purgatory, poached eggs on roast asparagus and isn’t any left-over better with a fried egg on it?

Today we are going to do eggs the easy way. Its early, I just finished a boot-camp hill day and I am famished.  Here’s the drill: cook oatmeal on stovetop as usual, crack a whole egg into the nearly cooked oats and stir in. Eat as normal, but be energized and more satiated with the protein power of eggs.  Your welcome.

INGREDIENTS

½ cup rolled oats, or 5 grain steel cut.

(*note: this could also work with microwaved oatmeal if your in a pinch.)

1 cup water

1 egg

Insert favorite topping here: Milk, nuts, fruit, sweetener (if needed.)

Mine: almond milk, pumpkin seeds, crystallized ginger

DIRECTIONS

Bring water to a boil with a pinch of salt.

Add oats, stir in and reduce heat to a simmer

Cook until oats thicken (about 7-10 for rolled oats, 15 for steel cut.)

Crack in an egg and mix well.

Remove from heat, add toppings and enjoy.

The skinny:

For those of you who wish you could eat more eggs, but have been scared off by rumors of high cholesterol, think again.  More and more studies confirm that most of our cholesterol levels are dictated by what is created in the liver, and that blood cholesterol levels are hardly effected by dietary cholesterol as previously thought.

Not only are eggs protein dense, but they are packed full of vitamins k, vitamin D, B vitamins (especially B12), selenium, choline, betaine, and 6.3 grams of protein. Rather then damaging your heart, eggs actually have several heart healthy nutrients. Betaine, for example, works to lower homocysteine levels (which when are high, can damage the blood vessels of the heart.) Eggs are very high in choline which feeds our brains, by providing flexability and integrity to brain cells. This makes it particularly good for nursing mothers as choline will be essential for their babies brain development.

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