My love of Oatmeal has been well documented 
Perhaps it is best captured by a friend who told me she had never seen anyone so excited for oatmeal after I describe my next day breakfast plans while I was carb-cycling to prep for a fitness competition last fall. Within the “healthy living” blogging community, oats/oat bran are a main staple, and for someone doing hard core carb-cycling, looking at all those delicious desert-inspired oat concoctions is a form of torture. But it doesn’t have to be that way my clean eating, fitness loving friends! There are tons of fantastic fitness-friendly oat recipes that will leave your stomach full, your macros on target, and you & your trainer happy!
Health Benefits
We all know oats are “healthy,” but why exactly. Here are a few benefits of tasty oat consumption:
- Excellent source of soluble & insoluble Fiber. Fiber has been shown to potentially lower LDL (bad) cholesterol, slows digestion to avoid blood sugar spikes, aids digestion regularity, and help reduce high blood pressure.
- Source of important nutrients such as Vitamin E, Zinc, Selenium, Coper, Iron, Magnesium & Magnanese.
- Contains phytochemicals which could help prevent cancer.
Here is a great & thorough article on more Oat benefits!
Other Sources: health.learninginfo.org, eatmoreoats.com
Steps to Fitness Oatmeal Awesomeness:
1) Choose your oats!
I recently converted from the standard Quaker Oatmeal to Fresh Organic Rolled Oats. Instant oats can pass when you’re traveling or in a hurry, but then tend to have extra sugar and lack some of the health benefits. I’ve also notice a huge difference in quality from buy fresh organic oats instead of the box kind (who knows how long they’ve been sitting on the shelf :/ ). I’m slowly trying to convert to more & more organic products, so of course they were one of the first items I added to my OpenSky Shop.
Other fantastic options: Steel Cut Oats, Quick Steel Cut Oats, Scottish Oats, Oat Bran, Quinoa Flakes, Cream of Wheat,
And of course feel free to mix them together. My favorite combination is 1/4 c Oats with 2 tbsp Oat Bran.
2) Choose your protein
Protein Powder: My personal favorite because usually I like my oatmeal nice and creamy. A few of my personal favorite flavors are Cake Batter and Cinnamon Roll. Check out the ‘Fun & Faves’ tab for more zero-carb options. 1/2 – 1 scoop depending on your needs
Egg Whites aka Fluffy Oats!: Even if it takes a little extra time, you will get the best results if you whip the whites with a hand mixer with a dash of Cream of Tartar or Baking Powder until soft peaks form. Then fold the whites in with the oats at the very end.
Cottage Cheese (low-fat): I’m still experimenting with this, but it’s a great option. Mix in at the end.
Greek Yogurt: This one goes 2 ways. It’s great as a protein mix-in or a topping (ala Janetha style!).
3) Choose your add-ins
Fats: Chia Seeds, Flax Seeds, Udo’s Oil, Coconut Oil
Carbs: Pumpkin, Squash (I recommend Kabocha!), Fruit Preserve
4) Choose your toppings
Carbs: Wheat Germ, Fruit (fresh or dry), Granola
Fats: Nut Butters (I prefer raw for health reasons & nut butter addiction reasons, but pick your fave), Protein Nut Butter, Coconut Butter, Nuts, Coconut Flakes
Other: Kefir, Trail Mix, Cinnamon, Nutmeg, 0-calories Maple Syrup, Agave Syrup
I’m know I’m missing all sorts of stuff, but these are just my favorites for trying to keep it healthy!
And now the fun part..
A Few of my Favorite Fitnessized Oatmeal Recipes
But first, yes I have official made ‘fitnessized’ a word :p
Pumpkin Protein Overnight Oats
1/4 – 1/2 c organic rolled Oats (depending on your macro needs)
1/2-1 scoop Protein Powder
1/2 c Pumpkin Protein Yogurt (previously mixed equal parts Pumpkin & Greek Yogurt with lotsa Pumpkin Spice)
1/4 – 1/2 c Unsweetened Vanilla Almond Breeze (UVAB) (use equal amounts to your oats)
1 tbsp Chia Seeds (optional)
Mix it all up, then let it chill for a few hours.
Hot Oatmeal Recipes
For all of my Oatmeal recipes I use a 3/1 or 2/1 UVAB/H20. This is for no other reason than I like the extra flavor & richness the Almond Milk gives.
Protein Pumpkin Oatmeal
1/2 UVAB + 1/4 c H20
1/3 cup Oats
Mix in at the End:
1/3 cup Pumpkin
1/2 scoop BSN Cinnamon Roll Protein Powder
1/3 c Egg Whites (optional: For fluffy version. Whip separately, then fold in)
Pumpkin spice & Cinnamon
Rich & Creamy Mocha Oats
3/4 cup Liquid (I used 1/2 cup UVAB & 1/4 cup H20)
1/3 c Oats
1/2 scoop Chocolate Protein Powder
1 packet Starbucks Via
1 tbsp Sugar-Free Chocolate Syrup (optional)
1/2 tbsp Udo’s Oil
Cinnamon to taste
Instant Version: Mix everything in a bowl, microwave for 2 minutes (could vary, my microwave is weak). Sprinkle with Cinnamon.. devour!
Stove Top Version: Cook Oats as usual, then mix Protein Powder, Via, Oil & Syrup in near the end.
Triple Chocolate, Double Protein Oats
2/3 c Unsweetened Chocolate Almond Breeze
1/3 c Oats
Mix in at the End:
1/2 scoop Chocolate Protein Powder
1 tbsp Unsweetened Cocoa Powder
1/3 c Egg Whites (whipped, folded in)
1 tbsp Chia Seeds
Pumpkin Cheesecake Oats
1/2 c UVAB + 1/2 c H20
1/4 c Oats
2 tbsp Oat Bran
Mix in at the End:
1/4 c Pumpkin
1/4 c Cottage Cheese
1 tsp Nutritional Yeast
Mounds Bar Oats
1/2 c Unsweetened Chocolate Almond Breeze + 1/2 c H20
1/4 c Oats
2 tbsp Oat Bran
Mixed in at the End:
1-2 tbsp Sugar-Free Coconut Syrup or 1/2 tsp Coconut Extract
1 tbsp ground Flax Seed
1/2 scoop Chocolate Protein Powder
Topped With: 1/2 tbsp Shredded Unsweetened Coconut & 1 tbsp Coconut Butter
Baked Oat Treats
Fitnessized Pumpkin Oatmeal Cookies
1 c Oat Flour Protein Powder (I used ATW Cake Batter)
3/4 c Oats
1/2 tsp Baking Powder
1/3 tsp Baking Soda
1/2 tsp Salt
1/2 tsp Pumpkin Spice
1/2 c 0-calorie Sugar Substitute (I used Swerve)
1/4 c Pumpkin
1/3 c Unsweetened Vanilla Almond Breeze
1/2 tsp Vanilla Extract
1/4 c chopped Walnuts
Mix dry ingredients in a large bowl. Mix wet ingredients in a seperate bowl. Combine. Fold in walnuts (& any other desired goodies). Bake at 350 F for 9 minutes. Both recipes made 12 good sized cookies
Snickerdoodle Oat Protein Pancake
1 scoop All the Whey Cake Batter Protein Poweder
1/4 cup Oats
3 tbsp Egg Whites
2 tbsp Sugar-Free Cookie Dough/Vanilla/Cinnamon-Sugar Syrup
1/8 tsp Cream of Tartar
Dash Stevia Extract
Cinnamon to taste (I use lots to get the snickerdoodle effect)
Preheat a pan on the stove over medium head. Mix all ingredients with a hand mixer until smooth. Cook up pancake until golden brown on both sides.
Other Awesome Oat Uses
Mix in or top Cottage Cheese
Mix in with Tuna
Mix in with Egg Whites
Wow, putting together this post certainly made me hungry! Just might have to have Oats for breakfast!
One more fun thing ..
Michael Pollan interview with Democracy Now
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