CREAMY OATMEAL

Most oatmeal recipes are void of protein, fiber, and healthy fat, but with a few sneaky tweaks, this one gets a boost of all three with the bonus of a creamy texture that will make you think you are eating something truly decadent! It will also keep you fueled for hours, making it an excellent breakfast option.

There are a few substitutions you can make to this recipe, such as using low-fat cow’s milk instead of nut milk or nuts/seeds instead of nut butter. You can also cook in the fruit from the very start to get it nice and stewed and experiment with flavors like unsweetened cocoa powder, cardamom, and nutmeg. And if the egg-whites aren’t your thing (though we highly recommend you try it!), you can totally opt to leave them out. Either way, the recipe below is the general framework for a delicious and balanced breakfast!

INGREDIENTS: (makes one serving)

• 1/4 cup rolled oats

• 1 tbsp chia seeds (or 1 tsp chia + 1 tsp hemp hearts + 1 tsp ground flaxseed)

• 1/4 tsp cinnamon

• pinch salt

• 1/4 cup water

• 1/4 cup unsweetened nut milk (or 1/4 cup water if just want to use water)

• 1/2 tsp vanilla extract

• 1/4 cup egg whites (optional)

• 1 tbsp natural nut butter

• 1 serving of fruit

DIRECTIONS:

1. Add oats, chia seeds (or the combo), cinnamon, and salt to a pot. Then pour in almond milk (if using) and water and add the vanilla. Bring to a boil, mix and reduce heat to a simmer.

2. Let the oats cook through, stirring occasionally. This should take 3-5 minutes.

3. If adding the egg whites, once most of the liquid has been absorbed, turn heat to medium-low and pour in egg whites while quickly stirring so that egg whites mix in and don’t congeal. The mixture should be nice and creamy.

4. At this point, you can mix in the nut butter and fruit or wait to add them to the top once served.

4Q Journaling Guide: This counts as a completely balanced breakfast.