Berry Berry Oatmeal

Ingredients

• 5 c water
• 1 ½ tsp salt (very important to taste)
• 2 ½ cup Quaker Rolled Oats
• ½ cup dried berries (I use great value mixed)
• ½ cup chopped walnuts
• 2 tsp vanilla
• 1/3 cup wheat germ
• milled flax seeds
• honey or other sweetner (like Spenda Brown Sugar Blend)

Directions:

1. Bring water and salt to a boil.
2. Stir in the oats, berries and walnuts.
3. Continue to stir and cook on medium heat for 5 minutes.
4. Set off the heat, add vanilla and wheat germ
5. Cover and let stand for five minutes.
6. Serve warm in 3/4 cup servings with a TBS of milled flax seeds and a tsp of honey (or an alternate sweetener) stirred in each bowl — or — store in fridge in small containers and add the flax and honey after reheating.

Notes:

• Makes 7 servings (one for each day of the week!).
• Add a splash of milk and heat in the microwave (1-1/2 minutes) for a quick breakfast.

255 calories per serving (includes 1tsp of honey and flax seeds), 7 grams protein, 37g carb, 10g fat, 6g fiber

If this recipe isn’t “just right” for you, keep trying other “add ins” until it is.  In my search I have tried apples and cinnamon, peanut butter and banana, frozen berries, pumpkin and all spice, splenda, truvia and whatever else I could find in my kitchen.  This just happens to be my favorite for the moment 🙂

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Baked Blueberry Oatmeal

Ingredients:

• 3 cups Water
• 6 egg whites (¾ c)
• 9 TBS  Vanilla Whey Protein Powder
• 1 tsp Vanilla
• ¾ tsp salt
• ½ tsp baking soda
• 1-½ tsp cinnamon (or to taste)
• 1-½ cups Old Fashion Oats
• ¾ cups blueberries (fresh or frozen) (raspberries, strawberries, or blackberries can be substituted)
• 2 TBS of Chia Seeds
• ¼ cup chopped walnuts

Directions:

1. Preheat oven to 350 degrees and prepare a 13″ x 9″ pan with cooking spray.
2. Whisk together water, egg whites, protein powder, vanilla, salt, baking soda, and cinnamon and pour into pan.
3. Stir in Oats and berries (if using berries other than blueberries, you may need to cut into smaller pieces) and spread evenly throughout the pan.
4. Sprinkle the top with chia seeds and chopped nuts.
5. Bake for 30 minutes or until no longer liquid in the center.

Notes:

Makes 6 servings – 193 calories, 20.9g carbs,  5.9g fat, 14.4g protein, 5g fiber

Drizzle each serving with honey or maple syrup if desired. (not included in calorie count).

Reheats wonderfully in the microwave.

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Overnight Chocolate Raspberry Oatmeal

Ingredients

Nutrition information:

324 calories per serving, 23.3 grams of protein (prepared as above with no optional ingredients).

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Chilled Apple Muesli (Yogurt Oatmeal Pudding)

Don’t read the recipe and think soggy cold oatmeal.  The oatmeal sets overnight and thickens into a rice pudding-like texture with crunchy apples, cinnamon and nuts.  YUM!  It is so good, very tasty and easy to grab and go since you prepare it the night before.  I can’t wait to try it with other fresh fruits and berries.  I know it will be good!  Enjoy!!!

Ingredients:

• 1/3 cup nonfat vanilla Greek yogurt
• 1/3 cup skim milk
• 1/2 scoop vanilla whey protein powder
• 1/8 tsp cinnamon
• 1/8 tsp sea salt
• 1/2 cup chopped apples
• 1/3 cup old fashion rolled oats
• 1 TBS chopped walnuts

Instructions:

• Combine yogurt, milk, protein powder, cinnamon and salt in a cereal bowl and stir until smooth.
• Stir in the rest of the ingredients.
• Cover the bowl and place in the refrigerator overnight.  It will thicken some as it sets.
• Eat cold the next morning.

Notes:

• makes one serving  approximately 338 calories, 5.7 grams fiber, 27.2 grams protein 
• calories figured on Oikos Vanilla Greek Yogurt and EAS Whey protein powder – calories may vary depending on brands used

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Rice Cooker Whole Grain Porridge

This is a hearty, filling, nutrition packed way to start your day!!

Ingredients:

• 5-1/2 cups water
• 1-1/2 tsp salt
• 3/4 cup steel cut oats
• 1/2 cup brown rice
• 1/4 cup quinoa
• 1/2 cup dried fruit
• 1 tsp cinnamon
• 1 TBS vanilla
• 1/2 cup chopped nuts (slivered almonds, walnuts, etc)
• 1/4 cup wheat germ
• 1/4 cup flax seed
• 5 tsp Splenda Brown Sugar Blend

Instructions:

• Mix water, salt, oats, rice, quinoa, and dried fruit in a rice cooker and cook until done – usually takes about an hour for cooker to cut off (I usually put together the night before and let set overnight and turn on the cooker in the morning.  It reduces cooking time to about 30 minutes)
• When done, stir in the rest of the ingredients and divide into 7 servings
• Refrigerate the extra servings for a quick, hot breakfast the rest of the week (reheat  in the microwave for about 1 and a half minutes)
• Can omit the Splenda and drizzle each individual serving with honey (about a teaspoon) or another sweetener after heating.

Notes:

• makes 7 servings approximately 3/4 cup each
• 225 calories, 6.4 grams of protein,  5 grams of fiber per serving
• To speed morning prep time I layer cooking ingredients in mason jars for storage and dry stir-ins in small storage containers (keep these in fridge to keep flax seeds and wheat germ fresh).  I only measure ingredients once every 6 weeks or so and always have a jar ready to dump in the rice cooker.

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Instant Oatmeal

Pre-packaged instant oatmeal can be highly processed as well as high in sugar.  Use this recipe as an alternative and know exactly what you are putting in your body.  It is perfect to make ahead for busy mornings or to throw in your luggage while traveling to keep your healthy eating habits a priority even on the road or on vacation.

Ingredients:

• 1/3 cup quick oats (1 min)
• 3/4 tsp Splenda brown sugar blend
• ¼ tsp cinnamon
• ⅛ teaspoon salt
• 1TBS flax seeds
• 1 TBS diced dried fruit
• 1 TBS chopped nuts

Instructions:

1. Mix ingredients into a small snack size zip lock bag for travel
2. When ready for use, dump into a bowl and add hot “tea kettle” water while stirring until it is the right consistency — let set for a few minutes to thicken before eating

yield: 1 serving: 233 calories per serving, 6.5 grams fiber, 6.8 grams protein

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Microwave Banana Oatmeal

Combine the following ingredients into a deep microwave safe bowl…

• 1/2 banana – mashed
• 1/3 cup 1 minute quick Quaker oats
• 1/8 tsp salt  (very important to flavor)
• 2/3 cup skim milk

Microwave for 2 minutes and stir in any of the following optional ingredients…

• 1/2 TBS chopped walnuts (25 calories, .6 g protein)
• 1/2 TBS ground flax seeds (15 calories, 1 g protein)
• 1/2 TBS wheat germ (11 calories, 1 g protein)
• cinnamon to taste
• sweetener to taste – only if needed – I like it without it  [1 tsp of honey (21 calories), 1 TBS brown sugar (45 calories), Splenda or Truvia, etc]

Let set for a couple of minutes and enjoy.

Nutritional Information: Basic recipe without any optional ingredients is approximately 210 calories with 9 grams of protein, 4 grams fiber, 2.2 grams fat.  Add another 55 calories and 2.6 grams protein if made with all optional ingredients except the sweetener.

Note:

I have used Rolled Oats (Old Fashion – not quick) with this recipe and they can be a little chewy.  I didn’t mind the texture and let it set a little longer than normal to soften.  However, the quick oats cook better in the microwave and turn out creamier.

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