Savory Oats - Version 2.0

This morning I decided that it was time to share my revamped version of an old favorite. In this version, I stir nutritional yeast into my cooked oats (instead of shredded cheese which I still use on top) to give it a slightly cheesy, salty flavor. I know what you’re thinking… ‘Nutritional yeast sounds GROSS!’ or ‘I’m not eating yeast!’. I agree, the name is slightly off putting, but the flavor and health benefits are pretty darn good. For one rounded tablespoon, you get a boatload of B vitamins like B1 - thiamine (273%), B2 - riboflavin (240%), B3 - niacin (123%), B6 (190%) and B12 (50%). There’s also a wide range of minerals and 18 different amino acids. So what is nutritional yeast…? At the most basic level it is a yeast similar to brewer’s yeast that is grown on molasses and then fortified with some additional B vitamins. It is unsweetened and is naturally low in fat and sodium. If you like cheese, you will probably like nutritional yeast in your morning oats. …and who doesn’t like cheese?? My new and improved savory oats include my beloved chia seeds, garlic and a whole egg. If you’re in a hurry, feel free to use the quick cooking or instant oats. Top with hot sauce and get ready to enjoy the best ‘stick to your ribs’ breakfast you’ve had in a long time.

What You Need:

½ cup old fashioned rolled oats
½ cup milk, plus ½ cup water
1 egg
1 rounded Tbs nutritional yeast (or shredded cheese of your choice)
1 Tbs sharp shredded cheddar cheese
1 Tbs chia seeds (optional)
¼ tsp garlic powder (or to taste)
1/8 tsp salt and black pepper, plus a pinch for the egg (or to taste)

What To Do:

Combine oats, milk, water, 1/8 tsp salt, 1/8 tsp pepper and garlic powder in a small sauce pan over medium high heat until the mixture reaches a slow boil.

Once bubbling, reduce heat to low and simmer for 5-8 minutes or until desired thickness, stirring occasionally. 

When the oats begin to bubble, begin heating a small skillet over medium high heat. Once the pan is hot, spray with non-stick cooking spray and carefully add the egg. Reduce heat to low and allow the white to cook slowly, while keeping the yolk runny. This will also take about 5-8 minutes. Season the egg with remaining pinch of salt and pepper. If you’re not a fan of runny yolks, flip and cook completely.

After your oats are done, combine the nutritional yeast, chia seeds and oat mixture in a small bowl.

Stir to combine.

Top your oats with the over easy egg and shredded cheese. Serve with hot sauce.









Serves 1


Bon Appétit!
Mary

Peanut Butter Cup Protein Shake

As the weather warms up, all I want are ice cold shakes and smoothies as post workout recovery fuel. I recently discovered Trader Joe’s peanut flour and have been trying to find fun ways to use this product. A few weeks ago I was making a post workout chocolate shake and decided to toss in a little peanut flour and was in love with the nutritional stats as well as the flavor of this protein shake. So for the nutritionals… This shake boasts 34 grams of protein and 9 grams of fiber. It clocks in at 285 calories and just over 10 grams of fat. If you’re feeling sassy, you can add a couple handfuls of spinach. Sounds a little crazy, but trust me… you don’t taste the spinach, only peanut buttery, chocolaty goodness.

What You Need:

¾ cup milk
1 serving chocolate protein powder
1/4 cup peanut flour
1 Tbs unsweetened cocoa
1 heaping cup of ice
1 Tbs chia seeds (optional)

What To Do:

Combine all ingredients in a blender and process until smooth.


Serves 1

Bon Appétit!
Mary

Chocolate Almond Green Monster

One of the warmest mornings we’ve had all summer had me craving something cool for breakfast today. I made this shake with milk since I had already had my coffee for the morning, but I think using chilled coffee or espresso here would be divine. I wanted this to be extra chocolaty so I added some dark unsweetened cocoa powder. Since cocoa is supposed to be good for your circulatory system, all the more reason to add some to your chocolate protein shakes, right ? If you’re wondering what those weird little blackish seeds are in the bowl… those are chia seeds. I wanted to take a picture of them so you could see what they look like. Feel free to substitute frozen fruit for the ice and enjoy after a workout or for breakfast!

What You Need:

¾ cup milk
½ frozen banana
3 cups baby spinach, packed
1 serving chocolate protein powder
1-2 Tbs unsweetened cocoa (optional or to taste)
¼ tsp almond extract
2 Tbs chia seeds
5 ice cubes
1 Tbs natural peanut or almond butter (optional)

What To Do:

Combine all ingredients in a blender and process until smooth.



Serves 1



Bon Appétit!
Mary

Good Bye Acai, Hello Chia: Mango Vanilla Green Monster

Don’t be frightened by the title (or the picture)! I know it looks like swamp sludge, but I PROMISE that you cannot taste the spinach at all. This shake is great for breakfast or for post workout muscle fuel because it’s easier for your body to digest liquids and who doesn’t like a yummy shake after a tough work out. I’m a huge fan of Sun Warrior’s protein powder which can be ordered online at Amazon and the same goes for the chia seeds (yes, like the chia pet you had as a kid). Chia seeds are one of the latest crazes as far as super foods goes. Good bye acai, hello chia! Here’s a link that will tell you more about the many benefits of this ancient super food. http://www.vitaminshoppe.com/content/en/dave_foreman/chia.jsp

What You Need:

1 ¾ cup milk (I use unsweetened vanilla almond milk)
2 servings vanilla protein powder
2 cups frozen mango chunks
1 frozen banana
3-4 cups raw spinach
Optional: 2 Tbs chia seeds and 1 ½ tsp vanilla extract



What To Do:

Combine all ingredients in a blender and process until smooth.

Serves 2

Bottoms Up!
Mary