Wednesday, March 16, 2016

Wellness Wednesday~ Protein Oats!

I've come to really LOVE making my protein oats on Sundays, and eating them as my mid-morning snack!!  I've been doing this ever since I did the competition meal plan!  I've pretty much gotten the hang of eating all of my carbs in by lunch time.  

Why oatmeal??  

Well, oatmeal is an amazing high-fiber, protein rich, whole grain that FILLS you up, and could be flavored anyway you'd like!!!!  The carbohydrates that oats are made from digest slowly, so it keeps you feeling full and satisfied-- which will keep you from binging, thus aiding in weight loss!!  AND it has a low-glycemic index which helps prevent diabetes and provide you with energy!  It's even beneficial for your skin!! Ever wonder why people take "oatmeal baths?" The nutrients in oatmeal like copper, zinc, selenium, thiamin, and niacin contribute to support skin health. It's EVEN good for your heart!!! <3 Oatmeal contains both calcium and potassium, which are known to reduce blood pressure numbers!! Both the soluble and insoluble fibers in oatmeal have also been linked to better digestion, and good colon health.  Pair oats with just water or milk and a little honey (or not), OR try one of the yummy recipes I've came up with!!  When purchasing "prepackaged" oatmeal, be cautious. . . It's usually loaded with sugar~ AND also artificial sweeteners and ingredients... If you're going for an "upgraded" recipe, you're better off thinking of your own, or looking for one on a blog like mine, or online!  ALWAYS be cautious of what you're adding to something that is THIS good for you.. BECAUSE it is possible to adverse its effects... <3 <3 

SO~ Better question is: WHY NOT OATMEAL?! :) :)


Amber's Original Protein Oats

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Ingredients: 
  • 1 1/2 cup steal cut oats
  • 2 cups water
  • 1/2 cup liquid egg whites
  • 1 Tbsp coconut oil
  • 1 Tbsp natural peanut butter
  • 1 tsp cinnamon (OR apple pie spice, pumpkin pie spice, etc.)
  • 1 tsp agave or honey
  • 1 tsp stevia or 3 drops liquid stevia



Directions:

Add all into medium sauce pot.  Cook on stove top until bubbly and mushy looking... About 5-10 minutes!  Portion out into 1/4 cup portions (or use your yellow container if you're following the 21df), top with 1/2 cup berries, a SMALL drizzle of agave, cinnamon, and 1-2 Tbsp water....

Stores in fridge for 5 days, microwave for about 40 seconds or so when you're ready to indulge! <3 

Container Count: 1 Yellow, 1/2 red, 1/2 purple, 1 1/2 tsp




Peanut Butter Banana Oats


oatmeal, oatmeal benefits, why is oatmeal good, 21 day fix, 21 day fix oatmeal, 21 day fix food prep, protein oats, protein oatmeal, 21 day fix breakfast, clean eating, healthy food, healthy recipes, healthy oatmeal, overnight oatmeal
Ingredients: 
  • 1 1/2 cup steal cut oats
  • 2 cups water
  • 1/2 cup liquid egg whites
  • 1 tsp coconut oil
  • 2 Tbsp. powdered peanut butter (or 1 1/2 Tbsp natural peanut butter)
  • 1 tsp cinnamon 
  • 2 Tbsp. ground Flax seed

  • 1 tsp stevia or 3 drops liquid stevia
  • 1 large banana, chopped small
  • 2 1/2 tsp natural creamy peanut butter*
  • 2 1/2 tsp agave or honey*

Directions:
Put water and oats in medium sauce pan, and cook for 5-10 minutes, add in powdered peanut butter (or peanut butter), and cook 2 more minutes.  Add in coconut oil, cinnamon, and stevia.  Stir in egg whites, and continue to stir.   Continue cooking on stove top until bubbly and mushy looking~ ADD in a cut up banana right before you're about to take them off the stove! Portion out into 1/4 cup portions (or use your yellow container if you're following the 21df), top with 1/2 tsp peanut butter and agave/honey, cinnamon, and 1-2 Tbsp water....

Stores in fridge for 5 days, microwave for about 40 seconds or so when you're ready to indulge! <3 

Container Count: 1 Yellow, 1/2 red, 1/2 purple, 1 1/2 tsp




It's PEANUT BUTTER JELLY TIME! <3 <3 

Peanut Butter & Jelly Protein Oats


Ingredients: 

  • 1 1/2 cup steal cut oats
  • 2 cups water
  • 1/2 cup liquid egg whites
  • 1 tsp coconut oil
  • 2 Tbsp. natural peanut butter
  • 1 tsp cinnamon 
  • 1 Tbsp. ground Flax seed


  • 1 tsp stevia or 3 drops liquid stevia
  • 1 cup mixed fresh/frozen strawberries/blackberries
  • 2 1/2 tsp natural creamy peanut butter*
  • 2 1/2 tsp agave or honey*

Directions:
Put water and oats in medium sauce pan, and cook for 5-10 minutes, add in peanut butter, and cook 2 more minutes.  Add in coconut oil, cinnamon, and stevia.  Stir in egg whites, and continue to stir, then mix in fruit! Continue cooking on stove top until bubbly and mushy looking! Portion out into 1/4 cup portions (or use your yellow container if you're following the 21df), top with 1/2 tsp peanut butter and agave/honey, cinnamon, and 1-2 Tbsp water....

Stores in fridge for 5 days, microwave for about 40 seconds or so when you're ready to indulge! <3 

Container Count: 1 Yellow, 1/2 red, 1/2 purple, 1 1/2 tsp

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