I’ve never met a runner who does not like an oatmeal in one form or another. For me, a day without porridge is a day lost. Rich in fiber, vitamins E and B1 and unsaturated fatty acids, it gives our body a kick for the whole day (or a good workout). Even the simplest oeatmeal is a good mix of complex carbs, protein and healthy fats, not to mention the fact that everyone can enrich it with their favourite additives, enhancing its effet as is the need.
Oatmeal, however, is a high-caloric dish and most of it comes from carbs. What to do during the first carboloading phase or simply want to lose some excess weight? How to live without porridge ?! Well, you do not need!
OATMEAL REINVENTED
Classic oatmeal is a great pre- or post-workout meal, depending on we add to it. However, it is a carb-bomb, with the delayed ignition at best (complex carbs are released slowly). But when we try to lose weight, we need to cut some of these carbs. But how to cut carbs in the oatmeal so it still stays an oatmeal?? It turns out that everything is possible, if you tinker with it a little.
The following recipe is a great alternative for those on a redcution diet and who can’t imagine life without oatmeal (ie. ME!). The oatmeal is based on oat bran, instead of the full oat flakes. Bran allow you to get the same consistency, but they are not as caloric. Moreover, they contain a lot of fiber, giving a feeling of satiety for longer. Cottage cheese is the clue ingredient – it dissolves in oatmeal almost completely and doesn’t dominate the taste – on the contrary, it fits great and provides a lot of energy from protein.
RECIPE
Below I provide a recipe in the most „cut-down” form. Adding calories is trivial – we have them all around – a sweetener substitute with honey, agave syrup or simply sugar, instead of one tablespoons of bran, use oat flakes, and if that’s not enough, throw in some dried or fresh fruit. It’s harder the other way round – sometimes you have to sweat a lot to find LESS caloric equivalent of a given ingredient.
Therefore, think of this recipe as a base for your own experiments – though this version itself is fine enough. I got to like this particular taste so much that any addition just spoils the perfect balance for me;)
INGREDIENTS:
- 3 spoons oat bran (ca 15 g) – you can use 1 spoon wheat bran alternatively
- 150 ml milk (regular or plant one)
- pinch of salt
- 2 stevia sweeteners
- 150 g light cottage cheese
PREPARATION:
- Add bran to milk, a pinch of salt, sweetener and bring the mixture to the boil.
- Reduce the heat to minimum and cook until the oatmeal thickens.
- Let stand for a while covered, until bran absorb the rest of the milk (optional)
- Add cottage cheese and cook for another minute to dissolve the cheese.
- Serve in your favourite bowl! (You can skip cooking to dissolve the cheese – then you get a different texture and feel the taste of cheese more)
ENERGY : 259 kcal
MACROS: C 18 g / P 26 g / F 9 g
