oat MEALS

Oatmeal: usually a breakfast food, but good any time of day. Sometimes, to make oats a meal, I find myself looking for fun and healthy "mix-ins." The following are recipes I've invented along the way. See OATMEAL for more information on oat power!

Types listed in the recipes below:

-Instant – fine in a pinch. The packets are great for travel (I’ve seen many people use the coffee makers provided in hotel rooms for quick prep). processed like old-fashioned oats, except they are cut finely before rolling. Usually packed with added sugar!

-Old fashion oats – a step up nutritionally. Also, have a flatter shape that is the result of their being steamed and then rolled.

-Steel cut oats - Steel-Cut Oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. They are golden in color and resemble mini rice particles. How are they different from Rolled Oats? Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture.
*cooking tips for steel cut oats: if you have time, the best way to prepare is stovetop or croc pot. However, if you’re like me… cooking usually requires a microwave. So, here you go.
*Microwave - Mix 1/2 cup of steel cut oats with 2 cups of water in an 8 cup bowl (the size of the bowl is important as it must be large enough to allow the oats to bubble up without spilling over). Seal the bowl with plastic wrap and run at full power for 5 minutes. Stir and finish cooking for another 5 minutes (since microwaves vary in size and power, cooking times may need to be adjusted for different models).

-Grain Cereal (see Bob’s Red Mill): They have 2 versions.
*10-Grain Cereal - made from stone ground high protein hard red wheat, rye, triticale, oat bran, oats, corn, barley, soy beans, brown rice, millet, and flaxseed.
*7-Grain Cereal - milled and blended from freshly ground whole grain high protein hard red wheat, rye, oats, triticale, barley, brown rice, oat bran, flaxseed.

Some ways I like to enjoy my oats:

Reece’s (great for recovery!)
Old fashion oats, a little grain cereal (mix, add water, and microwave)… then add: milled flax seed; a spoonful of natural peanut butter; ½ packet of Clif Recovery Hot Chocolate Mix

PB and Banana
Old fashion oats, a little grain cereal (mix, add water, and microwave)… then add: milled flax seed; a spoonful of natural peanut butter; and sliced banana

Tree Hugger
Steel Cut style oatmeal; walnuts; mixed dried fruit; honey

Blueberry Muffin
Steel Cut style oatmeal; blueberries (fresh, frozen, or dried); sliced almonds; a little brown sugar; splash of milk

Vanilla Almond
Oatmeal (any way you prefer); a few drops of vanilla extract (or a vanilla bean GU); sliced almonds; splash of milk; maybe some dried cranberries

Traditional
Oatmeal (pick a version); raisins; brown sugar; splash of milk

Crunchy
Old fashion oats, a little grain cereal (mix, add water, and microwave)… then add: crunchy cereal of choice (I like Kashi GoLean Crunch); honey; brown sugar or cinnamon; splash of milk

List of fun mix-ins:
- your favorite gu or gel
- hot cocoa powder (see Clif Bar Recovery Hot Chocolate)
- milled flax seed
- natural peanut butter
- honey
- cinnamon
- fresh, frozen, or dried fruit
- nuts
- milk
- dry cereal