Wednesday, June 13, 2012

Summer Oat Options

Summer Porridge
Who says winter is the only season to enjoy a big bowl of oats? Just because it’s hot outside does not mean you should skip out on this breakfast food powerhouse.

Oatmeal is a great morning option. It provides plenty of whole grains - which can help lower cholesterol levels and contains antioxidants to prevent damage from free radicals. Oats are also known for their high fiber content which acts to stabilize blood sugar and increase satiety so you can focus on your morning routine without a rumbling belly. Oatmeal is more versatile than it seems. If a steaming bowl of creamy oatmeal sounds less than appealing on a sticky June morning, try these summer friendly oatmeal options.

1. Berry Good Breakfast Smoothie
Throwing some oats into a smoothie may seem a bit odd, but it adds texture, fiber, and whole grains. Try this antioxidant rich, high-fiber breakfast treat!


1/4 cup frozen blackberries
1/4 cup frozen raspberries
6 oz. non-fat yogurt (can also try Greek yogurt)
1/4 cup oatmeal- not cooked
1/2 cup skim milk (or try almond milk, soy milk or rice milk)
Agave to taste (optional)


Add ingredients in the order listed above to smoothie cup.
Blend on low speed until large pieces are broken up.
Finish on high speed until well blended.

Calories: 199, Fat: 1.7g, Carbs: 39.7g, Protein: 7g, Fiber: 6.7 (based on skim milk)
Recipe adapted from Chris Freytag 

2. Raspberry Oatmeal Pancakes
Try this interesting spin on a Saturday morning favorite!


½ cup Rolled Oats
½ cup 1% Cottage Cheese (can substitute Greek Yogurt)
½ cup Egg Whites (can substitute with one egg)
¼ tsp. Baking Powder
¼ tsp. Cinnamon
¼ cup frozen (or fresh) raspberries
Per Batch Calories: 318 Fat 5.1 Carbs 33.8g Protein 34.2g Fiber: 4.5g

Raspberry Sauce
¾ cup frozen (or fresh) raspberries
1 tbsp. agave nectar
1 tbsp. chia seeds (optional)
¼ cup water
1 tsp. lemon juice
Calories: 119 Fat: 5.6 Carbs 17.4g Fiber 11g Protein 4g


For the raspberry sauce: In a saucepan, cook raspberries, water, lemon juice, chia seeds and agave nectar over low heat, stirring occasionally, until the sauce thickens (about 5 minutes). When sauce is ready, set aside to cool for about 5 minutes and puree in a food processor.

For the pancakes: Simply mix all the ingredients, except raspberries, in a food processor and blend until nice and smooth. Remove the blades and delicately fold in the raspberries. Coat a non-stick pan with cooking spray and heat it over medium heat. When the pan is hot enough, cook your pancakes one at a time until set and golden, about 1-2 minutes per side. Transfer pancakes to serving plate and garnish with a dollop of plain yogurt and fresh raspberries if desired. Serve with raspberry sauce. Recipe adapted from the Healthy Foodie 

3. Overnight Oats 
For an oatmeal recipe that can be enjoyed by raw enthusiasts as well, try this simple, no-cook method. Overnight oats are a great make-ahead meal for busy mornings. Feel free to experiment with different healthy toppings such as fruits, nuts, seeds, and even dark chocolate (it's okay to indulge every once in a while).


1/4 cup uncooked old fashioned oats
1/3 cup skim milk (can substitute fat-free)
1/4 cup fat-free Greek yogurt (can substitute low-fat)
1-1/2 teaspoons dried chia seeds
1/4 teaspoon almond extract (can substitute almond butter)
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/4 cup diced mango (approx. half of a small mango)


In a half pint jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey. Put lid on jar and shake until well combined. Add mangoes and stir with fork until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Calories: 180 Fat: 3.2g Carbs 32.8g Fiber 4.5g Protein 6.7g (if made with fat-free Greek yogurt and milk)
Recipe adapted from The Yummy Life

1 comment:

Nutritional management said...

I love to have Oats every day I never mind whether it is summer or winter. Its very healthy I would recommend every one to have Oats.