Protein-Packed Steel Cut Oatmeal

January 20th, 2018 | no comments

 

Oatmeal used to be a breakfast staple for me, but I noticed I would get hungry an hour or so afterwards. So I sprinkled a few nuts on top and the extra fat seemed to help sustain me a little while longer…but it still wasn’t enough. Then I tried stirring in some plant-based protein powder. The texture seemed off to me and I simply didn’t enjoy it.

Finally I hit the jackpot of just the right oatmeal ingredients to really make it stick to my ribs! And the magic ingredient? Eggs!

This recipe adds two eggs to the final 10 minutes of cook time, offering an extra four grams of protein per serving.

But don’t stop with the eggs! Adding 1/4 cup of nuts and a tablespoon of seeds really makes an impact on satiety and blood sugar control. I love to top mine off with a little cinnamon and a 1/2 cup of berries, or diced apple or pear with the skin on!

 

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Protein-Packed Steel Cut Oatmeal
When topped with 1/4 cup nuts, 1 tablespoon of seeds, and 1/2 cup of fruit, this recipe yields 3 Earthfoods per serving: ♥♥♥
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
1/2-cup cooked
Ingredients
  • 3 cups water
  • 3/4 cup Bob's Red Mill Gluten Free Steel Cut Oats
  • 2 organic free-range eggs, whisked
  • 1 tbsp. Kerrygold butter
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Servings
1/2-cup cooked
Ingredients
  • 3 cups water
  • 3/4 cup Bob's Red Mill Gluten Free Steel Cut Oats
  • 2 organic free-range eggs, whisked
  • 1 tbsp. Kerrygold butter
Instructions
  1. Bring water to a boil and add oats. Reduce heat to low; cover and cook for 10-20 minutes (depending on how chewy you like your cereal).
  2. In the last 10 minutes of cooking time, add eggs and butter and stir until combined. Stir frequently until eggs are cooked through.
  3. Top with: 1/4 cup of nuts (walnuts, almonds, pecans or hazelnuts) + 1-2 tbsp. seeds (ground flax, chia, hemp, sunflower or pumpkin) + 1/2 cup fruit (berries or diced apple or pear with the skin on) + ground cinnamon.
Recipe Notes

Cooked steel cut oats can be stored in the refrigerator for 4-5 days. Add water to reach desired consistency and heat stove top or in the microwave for 60 seconds.

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The Ultimate Comfort Food!

September 3rd, 2017 | no comments

I don’t know about you, but every once in awhile I get a mean craving for mac-n-cheese! Since I’m all about taste AND nutrition, I prefer to make my own. This recipe is adapted from one that I found while searching for a solution to the traditional boxed variety. Thank you Lindsay from www.pinchofyum.com!

I chose chickpea pasta because of its rich fiber and protein content, making it an ideal solution for those watching their blood sugar. I enjoyed this dish with a nice side of roasted vegetables and leftover organic free range chicken!

 


Print Recipe
Upgraded Mac-n-Cheese
The ultimate comfort food that you can actually feel GOOD about eating!  Made with chickpea pasta, butternut squash, caramelized onions and your favorite cheese.
Course Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 cups Banza shells or elbows, uncooked
  • 1 tbsp. Kerrygold butter
  • 1 cup Red onion, sliced thin
  • 5 cups Butternut squash, cubed (about one small) To save time, purchase peeled and cubed butternut squash!
  • 5 cups Organic chicken broth
  • 3/4 cup Unsweetened nut milk Almond, coconut, cashew, macadamia nut are all good choices.
  • 1 tsp. Sea salt
  • 2/3 cup Cheese I use a blend of Parmesan, Romano and Asiago cheese
  • Sea salt and pepper to taste
Course Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 cups Banza shells or elbows, uncooked
  • 1 tbsp. Kerrygold butter
  • 1 cup Red onion, sliced thin
  • 5 cups Butternut squash, cubed (about one small) To save time, purchase peeled and cubed butternut squash!
  • 5 cups Organic chicken broth
  • 3/4 cup Unsweetened nut milk Almond, coconut, cashew, macadamia nut are all good choices.
  • 1 tsp. Sea salt
  • 2/3 cup Cheese I use a blend of Parmesan, Romano and Asiago cheese
  • Sea salt and pepper to taste
Instructions
  1. Prepare pasta according to package instructions, drain and set aside.
  2. Heat butter in skillet on low to medium heat and add onions. Saute for 15-20 minutes until fragrant and brown.
  3. While onions are cooking, remove the skin and seeds from squash and cut flesh into cubes (or purchase already peeled and cubed butternut squash). Bring broth to a boil in a large pot and add squash. Cook for 7 minutes, stirring frequently.
  4. Drain squash, reserving 1/2 cup of broth. Add squash, reserved broth, milk, sea salt and cooked onions to a blender and process until smooth.
  5. Pour sauce over pasta, stirring to coat. This recipe makes a bit more sauce than you will need. No worries...store in an airtight container and refrigerate for later in the week.
  6. Stir in cheese and mix until melted throughout. Season with salt and pepper to taste!
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