Saturday, January 13, 2018

80--- High Protein Egg White Steel Cut Oatmeal



This is not an original Eighty Twenty Recipe.  I'm not sure who exactly started this trend, but it's a good one so I'm jumping on board.

Oatmeal is a great high fiber way to start your day.  However it can be a bit short in the protein department when you are aiming for a really balanced breakfast.  Sure, you can add peanut butter, nuts, or have a hard boiled egg or Greek yogurt on the side.  But this recipe incorporates that protein, in the form of egg whites, right into the oatmeal.

Egg whites in oatmeal? I know, I know because I thought the same thing. Incorporating them is all in the technique, so follow directions carefully.  If you do, the results is a light, fluffy, creamy, hot cereal.

I will be posting several recipes with yummy variations to this one so stay tuned....

High Protein Egg White Steel Cut Oats
Serves 1

1 cup unsweetened cashew or almond milk
1/4 tsp almond or vanilla extract
1 Tbsp maple syrup or honey
1/2 cup quick cooking steel cut oats
Dash salt
1/2 cup liquid egg whites

In a small saucepan bring nut milk, extract, salt, and sweetener to a boil.  Whisk in oats and lower heat to medium high.  Cook for 6-7 minutes, stirring occasionally.

In a small bowl, whisk egg whites until foamy.  While you are whisking the oats, slowly add in egg whites.  Continue to whisk the oats until the egg whites are incorporated and the cereal is fluffy, ~1-2 minutes.  

Remove from heat and serve, topped with your choice of toppings.  I topped mine here with hemp hearts and sliced almonds.  Other ideas include peanut or almond butter, peanut butter powder, dried fruit and/or nuts, pumpkin seeds, or chia seeds.

Nutrition info per 1 serving: 436 calories, 7.5 g fat, 71 g carbohydrates, 9 g fiber, 24 g protein

Friday, January 5, 2018

Chicken Soup for your Health

Our house has without a doubt been hit with the slew of viruses that are passing through the community.  

I am often asked if you can boost your immune system with food. The answer is that yes, a healthy diet will make sure that your immune system is able to function appropriately.  However, some illnesses may be difficult to avoid, even with the most optimum diet!

The key? Handwashing.  I know, I know, it seems very elementary.  But it's truly the best.

And research has shown that chicken soup will shorten the duration of cold and flu symptoms.  Why?  Well, it may be in our heads.  But the mind is a powerful thing when it comes to our health.  

Here are a couple of chicken soup recipes to get you through the season: