Tag Archives: Oats

Give it another tri

Hello! I hope everyone had a lovely weekend. Seeing as this is finals week, I should have been studying the entire time, but Delta Gamma had other things in mind. For whatever reason, they chose this weekend for Presents (where you get presented to your families as a DG by your Big ;)), so my mom flew in from Texas on Friday. We ate at a few superb restaurants in Davis and Sacramento and went to the Presents luncheon on Saturday.

The new members, I am top middle

After she left on Sunday, I studied, went for a run, and studied some more. Today was more studying and a swim! I have decided that I want to get back into triathlon training… I think. I don’t plan on ever being as hardcore as I used to be, but I miss swimming and cycling. Mainly swimming. Plus, joining the UCD triathlon team would be a great way to meet more people. Triathlon seems to attract people who are pretty intense and unique, and UCSB’s team offered me some good friendships. Today’s workout was extremely simple:

Getting Back Into It Pool Workout

1500 swim

10 x 50  fast, 10-15 second break

100 swim

300 kick

100 cool down

And what powered this workout? Why Chocolate Coconut Oatmeal of course!

Recipe: Serves 1

1/2 cup oats

1/2 cup milk

1/2 cup water

2 tsp cocoa powder (quality is key!)

pinch salt

a few drops vanilla extract

dash cinnamon

1-2 tbsp Artisana coconut butter

1 tbsp coconut shreds

Directions – Combine all the ingredients except the coconut butter in a bowl. Microwave for 90 seconds. Top with coconut butter and more coconut shreds and enjoy.


Once again, Im sorry for all the bowl food. I swear I have been eating things off of plates too… I will post some real recipes soon!

Salted Chocolate Peanut Butter Oats

I woke up before my alarm today due to voices coming from the driveway. (No worries, just my housemates randomly awake at 6am… I am not sure if they ever went to sleep.) With my extra time, I decided to make something new for breakfast. This has no doubt been done before, but it was new to me and one of the best bowls of oatmeal I’ve had. I know I say that too often… but I mean it!

Thank you to everyone who participated in the contest! There were so many people who commented that I had never seen before; it was awesome to learn of my unknown readers! Thank you all for following the blogsky. Y’all make it worth it :)

Salted Chocolate Peanut Butter Oats

Highly recommended.

Recipe: Serves 1

1/2 cup oats

1/2 cup milk

1/2 cup water

2 tsp cocoa powder (quality is key!)

pinch salt

a few drops vanilla extract

dash cinnamon

1-2 tbsp peanut butter [Y’all! Please be sure to by peanut butter that has not had any oils added to it! Look for a jar that only has peanuts (and salt, if you want) on the ingredients list. It is very common for companies to add plant oils that aren’t nearly as good for you and hydrogenated oils which are downright bad for you in order to reduce the need for stirring! For more info, see my fats post!]

Directions – Combine all the ingredients except the PB in a bowl. Microwave for 90 seconds. Top with PB and savor every last delicious bite until you are swiping the bowl clean with your index finger. Repeat?

Option: You could totally sub out the peanut butter for coconut butter and coconut shreds. I have. Tis’ amazing.

Benefits:

Peanut butter  * a cheap and ‘licious source of healthy unsaturated fats!

Cocoa powder * a potent source of antioxidants

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Warm Gingerbread Oatmeal

I forgot to mention in my original post yesterday that I am having my first giveaway!! While I was at Foodbuzz fest, I visited the Foodzie table at the Tasting Pavilion. Basically, for 20$ a month, Foodzie will send you a “tasting box” full of unique and delicious products. EVERYTHING that I sampled from them was downright delicious. Foodzie contacted me and offered to give two of my readers a free tasting box! Giveaway ends Sunday at 10pm Pacific time!

How to enter: Go to yesterday’s post and…

1. One entry for commenting saying that you want to win a free box of delicious goodies!

2. One entry for commenting with a recipe you would like to see me make or “healthify.”

3. Two entries for mentioning this giveaway on your blog!

Now, as I promised, I have an amazing gingerbread oatmeal recipe for you.

I needed to break out of the yogurt-muffin and pumpkin-oatmeal rut. While perusing Love of Breakfast, I saw that she made gingerbread oatmeal. Why didn’t I think of that? Pure genius! I decided to base my recipe off of my Ginger Teff cookies and it turned out amazingly. It tastes just like gingerbread; perfect for the holidays! And it isn’t just sweet, it has a bit of spice and kick to it as well.

Warm Gingerbread Oatmeal

Recipe: Serves solamente uno

1/2 cup rolled oats

1/2 cup water

1/2 cup milk

1 tbsp maple syrup or molasses

lots of fresh grated ginger

pinch cloves

small pinch mustard powder

shake of cinnamon

1 tbsp coconut butter

shredded coconut

Directions- Microwave the oats, water, milk, and spices for about 90 seconds. Stir and top with the maple syrup, coconut butter, and shredded coconut. Enjoy!

Benefits:

Oats * A slow digesting carbohydrate that will keep you full for longer and not spike your blood sugar because of its high fiber content! Also contains potassium, phosphorous, pantothenic acid, and magnesium.

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Plyoburn!!!

This morning I got to attend my absolute favorite workout class! Its called Plyoburn and it can only be found at Castle Hill Fitness in Austin. The instructor, Amid, is intense, and plays really good music for working up a sweat. Its all hip hop :). I seriously dream about this class when I am away at school. Its a mix of plyometrics, lighter weights with high reps, and cardio. And it burnssssogood.

For lunch and dinner, Courtney and I went a little stir fry crazy. She is vegetarian, almost vegan and a good cook!

For lunch, we stir fried some eggplant, red bell pepper, onions, and bok choy with a little olive oil, cumin, cinnamon, salt, and pepper. We also threw some garbanzos in there. I wanted some carbz so I shoved the veggies to the side and stir fried 1/3 cup rolled oats with a bit more oil. To serve, I mixed it all together (…with a blob of almond butter).

After a day of shopping with zero successes, we decided to drop by HEB for groceries. HEB is a Texas grocery store chain and it is awesome. It is huge and has everything. But its not organic… it just as an organic section. Great prices though!

For dinner, we prepared red lentils by boiling them for 45 minutes and quinoa for 15 minutes. Then we stir fried some broccoli, egg plant, red bell pepper, onions, and bok choy with a little olive oil. To serve, we mixed it all together with Soyvay Teriyaki sauce. And I may have added a blob of almond butter to the quinoa… Delicious!

Get excited because tomorrow is Sweet Potato-Pecan-Quinoa Tamales!! I know I am.

PS… I miss Pace.

Oatgurt!

I had never heard of oatgurt until reading about it on Heather’s blog, but it is pretty shweet. Instead of having a dairy based yogurt, this yogurt is made from oat groats, which are completely unprocessed oat kernels. As you let it ferment in open air, healthy bacteria like that of regular yogurt begins to grow and grow. To colonize, if you will.

Recipe: 4 servings

Place 1 cup of oat groats into a large bowl and fill with water until the groats are completely submerged. Leave them out in the open air to soak for 1-2 days, adding some water each day. Blend until smooth and then let sit out for an additional 1-3 days. Stir and add a bit of water each day. The longer you let it sit, the more healthy bacteria will grow! Store in the fridge, as this will stop the fermentation process.

To serve, scoop out 1/4 of the oatgurt and stir in some vanilla and honey. Top with your favorite fruits, nuts, and nut butter!

Benefits:

Flora * these healthy bacteria (also known as probiotics) aid in digestion! Studies have shown that probiotics may increase nutrient bioavailability (make it easier for your body to use the good stuff you feed it), reduce diarrhea and constipation, help lactose intolerance, boost immunity, and help with yea lady issues.

Oat groats * are nutritionally the BEST form of oats, including steel cut! This is because they are completely whole and the outer hull has not been removed. Because of their super high fiber content, they are very filling and a low GI food. In addition to having many vitamins and minerals, eating whole grains also reduces your risk of heart disease.

Blueberry Yum Yum

So due to the responses to the poll I have decided to occasionally write about fitness and working out, try to include more vegetarian and vegan recipes, and perhaps divulge a bit more fun, personal information. There was also 1 request for me to divulge a recipe for “cooked outer labia.” I am afraid that I happen to be non-cannibarian, so I will not be cooking up any vag. Sorry.

I wish I had some exciting news, but I will have my face in a book until my finals are over, which will be next Thursday. Ochem and Physics are Monday, so Ill basically be checked out after that ;). I also just want to put a word out to the families who lost a loved one due to the Gaza aid flotilla raid. When a loved one goes off to war, the risk is obvious and acknowledged, at least internally. But when someone decides to get into humanitarian aid, the risk of death seems more distant. This affect is probably even more true for family members. :(

(insert awkward transition)

Merp. Well, I know I have said this before but, this was the best bowl of oats I have ever had.

Recipe: Serves 1

In a tall bowl, combine 1/2 cup oats, a little under 3/4 cup milk, and 1/4 cup water. Add 1 tsp heavy whipping cream. Microwave for 2 minutes.

Mix in a shake of cinnamon, 1 tsp vanilla extract, 1 tbsp egg whites and 1/2 cup blueberries. Microwave for 1 more minute.

Top with a drizzle of maple agave syrup and a heaping spoonful of macadamia nut butter. Garnish with extra berries. ENJOYYYYY!

Benefits:

Blueberries * have one of the highest concentrations of antioxidants of all fruits and veggies. Their anthocyanidins counteract free radicals, which damage cells and tissues. One study demonstrated that blueberries improve memory and learning capacity in aging animals. They also protect against all forms of cancer, especially colon and ovarian cancer.

Oats * are complex carbohydrates, meaning they will not spike your blood sugar and are slow to digest.

Macadamia nuts * a good source of monounsaturated fats and contain B vitamins and calcium!

Nanner Nut Muffins

These are superfood muffins. They have whole wheat flour, oats, flax, and a bit of bran! My favorite way to eat them is in the morning with a vanilla or plain greek yogurt and a couple tablespoons of whatever nut butter I am feelin’ that day!

Recipe: Makes 6 muffins

Preheat the oven to 375.

Mash 1.5 very ripe bananas in a bowl. Add 2 tbsp canola oil, 1 tsp vanilla, 1/8 cup egg whites, and 1/3 cup milk. (To make them vegan, sub the egg whites for 2 tbsp pumpkin and use vanilla almond milk.)

In a separate bowl, mix together:

2/3 cup whole wheat pastry flour

1/3 cup oats

1/4 cup wheat bran

3 tbsp ground flax seed (buy whole seeds and grind at home! they go stale extremely quickly)

1 tbsp baking soda

a pinch of salt and a shake or two of cinnamon

1 tbsp chopped walnuts

Add the sweetener of your choice to the wet or dry bowl, depending on what it is. I used 1/4 cup agave nectar and 1/4 cup brown sugar. Adjust the sweetener to your taste preferences. Note, though, that the batter will taste sweeter than the final product.

The KEY to fluffy muffins is to mix the wet and dry ingredients AS LITTLE AS POSSIBLE. Pour the wet ingredients on top of the dry and let them soak in for a minute or two. Then with as few stirs as possible, mix the ingredients from the base of the bowl using a spatula. Make sure to pronounce spatula  spuh-too-luh. It’s okay to leave a few clumps of flour! After 3 or 4 swoops, the batter will be mostly mixed and will probably have some small scattered clumps. They will disappear during the baking process.

Spray a cupcake baking sheet with canola oil and distribute the batter to 6 cups. To make them cute, place a thin sliver of banana on top of each batter mound.

Bake at 375 for 20 minutes.

Benefits:

Flax * high in B vitamins, magnesium, and f-f-f-fiber! It has more omega 3 fatty acids and antioxidants than any grain!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Oats * contain potassium, phosphorous, pantothenic acid, and magnesium.

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Cinnamon * High in antioxidants. Also aids in controlling blood sugar levels. Why does blood sugar matter? Spikes in blood sugar are bad for your health because they cause your body to increase insulin production. Insulin, among many other things, tells your body to store fat. Therefore, eating a sugary/high-in-simple-carbohydrate meal = blood sugar spike = insulin spike = store fat. Even worse, years of insulin spikes can lead to insulin resistance, which can then lead to diabetes.

Walnuts * contain the healthy monounsaturated fats!