I'm a little breakfast obsessed. It is by far, my favorite meal of the day and I basically can't function without it. Or I won't function with out it. Period.
Thinking about this post, I noticed that through the years, my breakfast cereal choices have slowly matured and evolved. Frosted Flakes turned into Special K, which turned into instant oatmeal, then into rolled oats, granola made its way into my life, and now I'm all about steel cut oats. They are hearty, chewy, and warm me up from the inside out on these cool foggy July mornings we have here in the Bay Area.
Since my mid-college years, mostly since I started running, I've been pretty conscious of what I eat and put into my body (we aren't counting my freshman, eateverythingyouseeinthemealhallanddrinkallweekend, year - that's why I said mid-college). My awareness tends to be on hyper alert when I'm training for an endurance event (like now). And over the past few months, I've not only been mindful of the things I am putting in my body, but I'm also trying to educate myself a lot more about what I need to be a better runner overall.
The USDA's Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (or .36 grams per pound) of body weight, but for athletes, runners in my case, that number has to be bumped up. But why is protein important for runners? Well read this and this to find out. Right now, I am getting an average of 100-110 grams of protein daily. Muscles here I come!
So, through all this, I've learn a few tricks to sneak more protein into my daily dishes and this is one of them. My secret ingredient in these oats...EGG WHITES!
You might think it is weird and gross, but they actually give the oats this fluffy, creaminess I've never gotten in regular oats. And you can't taste the egg, don't worry. Sneak it in to your loved ones breakfast to test this out...because that's what I did. The husband still has no idea how healthy this breakfast is for him. He even has asked me to make this for him on several occasions....muahahaha (evil laugh inserted here. I love being sneaky).
Adding the egg whites add way more protein that will totally keep you fuller...longer.
Then you can add any toppings you'd like. My current crush is adding 1/2 a banana and some toasted coconut a dash of cinnamon and a bit of maple syrup for sweetness. The husband likes his with maple syrup and strawberries.
Protein Oats with Banana and Coconut
- 1/4 cup steel cut oats
- 3/4 cup water
- 4 tablespoons egg whites
- 1/2 teaspoon cinnamon
- 2 teaspoons maple syrup
- 1/2 banana, sliced
- 1 tablespoons unsweetened coconut, toasted
- In a medium size sauce pan, add your oats and water and bring to a boil
- Once it reaches a boil, turn the temperature to a simmer and cover for 20-25 minutes 3. Once all the liquid is absorbed, turn the heat up just a bit and stir in the egg whites. Continue to stir until it is fully incorporated and cooked through. About 2 minutes. At this point your oats will become a whiter color and fluffier.
- Add a pinch of salt, cinnamon, maple syrup, and sliced banana. Top with toasted coconut. You can add a splash of almond milk or more sweetener to your liking.
On more tip! If your excuse is that you don't have enough time to make oats or breakfast in the morning...I got you. Just add the oats and water on the stove the night before and bring to a boil. Once it's boiling, turn it off and cover it with a lid. In the morning, just heat it up, add the egg whites and stir to combine then add your toppings! That only takes 5 minutes, seriously.
What's your favorite way to do oats?