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| Drop an egg in your oatmeal for a creamy texture |
Almost every time I make oatmeal (which is quite often), I always add in the same basic ingredients: egg, wheat bran, and cinnamon. This makes for a nutritious breakfast/lunch/snack because you get the extra protein from the egg (which also adds a more creamy texture), more fiber from the wheat bran, and an nice kick from the cinnamon. In fact, 1/2 tsp of cinnamon is shown to help lower cholesterol and reduce blood sugar levels, so eat your cinnamon!!
So what type of oatmeal should you use? Personally, I stick to my 5 minute old fashioned (rolled) oats because I don't prefer the mushy texture of instant (quick) oats, and I don't have 30 minutes in the morning to spend making steel cut oats. By the way, Costco sells old fashioned oats in bulk...and when I say bulk, I mean BULK for about $6. Can't beat that!
P.S. If you can help it, do NOT add sugar to your oatmeal. Try to use the natural sugars from fresh/frozen fruits or even honey if you must. I also found that using a 1 whole cup of plain almond milk to cook your oatmeal in tastes delicious! It gives it a creamy, nutty, and slightly sweet taste. YUM.
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| Crunchy almonds, yum! |
Savory Oatmeal:
Serving Size = 1
Ingredients:
1 cup water*
1/2 cup old fashioned oatmeal (rolled oats)
1 egg
1 tbs wheat bran
1/4 tsp cinnamon
1/2 tsp light soy sauce (to taste)
1/4 tsp sesame oil (to taste)
Sesame seeds
Scallions
Slivered almonds (optional)
Red pepper flakes (optional)
* You can always do 1/2 cup water and 1/2 cup milk. I wouldn't recommend 1 cup milk unless you're using almond milk. Otherwise, it sticks to the saucepan like crazy
1) Medium heat: Combine water and milk until bubbly (not boiling). Pour in oatmeal and mix. Stir every so often so the oatmeal doesn't get stuck onto the bottom of the pan
2) After about 3 1/2 minutes, crack an egg into the center of the saucepan (with the oatmeal), break the yolk, and mix it into the oatmeal
3) After 1 1/2 - 2 minutes, mix in wheat bran, ginger, soy sauce, and sesame oil. Let it sit for about a minute off direct heat.
4) Transfer to bowl, and sprinkle with sesame seeds, scallions, slivered almonds, and whatever else you want!
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Nutrition Facts: Savory Oatmeal (w/o almonds)
Serving Size= 1
Calories: 254
Fat: 9.25g*
Carbohydrate: 34g
Dietary Fiber: 7.6g
Protein: 12.6g
* You can reduce the fat if you eliminate the yolk
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