THE BEST BREAKFAST: Steel Cut Oats and a Side of Egg Whites

I can’t tell you how excited I am to make this post! This recipe is held very dear to me as it’s what Dave and I eat without fail every morning for breakfast.

I often hear people say they just don’t have time to do a hot breakfast in the morning, but the trick is to make everything the night before so that breakfast makes itself while you get ready for the day with literally a flick of a switch and a couple of stirs.

With such little hassle there’s no reason not to take advantage of a hot and healthy breakfast. A big bowl of oats is such a comforting way to start off your day (we all deserve a little spoiling) and with all that water, fibre and protein pumping through you, you’re sure to stay full well into late morning. Oatmeal (plain instant or large flake) itself is a super healthy breakfast option as a whole grain packed with heart-helping fibre, but I find the steel cut variety, being the least processed of them all, also offers a thick, hearty, chewy texture that’s truly hard to beat.

And what’s a bowl of oats without a super sidekick of protein!

INGREDIENTS

  • 1 cup steel cut oats
  • 1 granny smith apple, chopped
  • 1 very ripe banana, sliced
  • 3/4 cup blueberries (I keep a bag of frozen on-hand at all times)
  • 1 tbsp ground cinnamon
  • 2 cups water
  • 1/2 plain low fat yogurt
  • 3/4 cup (366 g) egg whites

DIRECTIONS

  • Assemble all ingredients but yogurt and egg whites, in a medium pot, mix well, cover and let soak over night. The soaking isn’t necessary, but it sure beats chopping and measuring in the early morning!)
  • Pour egg whites into a microwave-safe dish. Store in fridge over night.
  • First thing when you wake up in the morning, take egg whites from fridge and place into microwave.
  • Stir oats and cook at temperature 3 (low-medium). Go hop in the shower and get ready for the day!
  • Stir once after 30 minutes and let cook for 1o more minutes, stirring every 5 minutes. Reduce heat to low to keep warm until you’re ready to serve.
  • Microwave eggs on high for 4-5 minutes, depending on your microwave.
  • Use a fork to release egg from edges of dish. Turn dish upside down onto plate and divide into servings.
  • Crack a whole lot of pepper on the eggs for flavour, or explore your spice cupboard.
  • Place oats in serving dishes and top with yogurt.
  • Serve and enjoy the best way to start the day!

 

 

NUTRITIONAL INFORMATION

Makes 4 servings (of which Dave eats 3!).

Oats & Yogurt

Per serving: 249 calories, 47 g carbs (11 g sugars), 3 g fat, 7 g protein, 8 g fibre

Egg Whites

Per serving:  43 calories, 10 g protein and that’s it!

Banana Apple Pumpkin Muffins

Part 2 of making brinner was baking these muffins. The girls just raved at how flavourful and moist they came out and gluten&eggyolk-free Sophia was even able to enjoy them.

INGREDIENTS

  • 1 1/4 cup large flake oats
  • 1/2 cup oat bran
  • 1 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 3/4 teaspoon stevia powder
  • 1 cup pumpkin puree
  • 1 ripe medium banana, peeled and mashed
  • 1/2 cup plain low-fat yogurt
  • 1/4 cup honey or maple syrup
  • 1/4 cup vegetable oil
  • 2 egg whites (or 1 whole egg)
  • 1 tsp vanilla extract
  • 1 green apple, chopped
  • 2 tbsp orange zest (optional)

DIRECTIONS

  • Grind oats into a flour in a food processor.
  • Mix all dry ingredients in a large bowl.
  • Mix all wet ingredients, expect for chopped apple and orange zest, in a medium bowl.
  • Add wet mixture to dry ingredients and stir until moist. Fold in apples.
  • Distribute batter into 12 silicone muffin cups or muffin tin. Sprinkle with orange zest.
  • Bake at 375 degrees Fahrenheit for 20 minutes or until an inserted toothpick comes out clean.
  • Remove from oven, let cool for 5 minutes and enjoy!

NUTRITIONAL INFORMATION

Makes 12 servings.

Per serving: 143 calories, 22 g carbs, 10 g sugar, 6 g fat, 4 g protein, 3 g fibre

Red Pepper Egg Cups

Last night the girls came over for brunch… though it was dinnertime… so really it was brinner, or a dunch… whatever it was, it was darn delicious. We had a super fun time cooking, catching up and sharing healthy secrets. Sophia in particular brought over these amazing gluten-free brownies made from black eyed peas, which I will definitely be trying out in my own kitchen in the near future. My contributions to the evening were banana apple pumpkin muffins and these roasted red pepper egg cups – a total experiment that turned out beautifully. The roasted red peppers softened right up and caramelized into a certain sweetness that complimented the savoury attributes of the onions, spinach, egg and cheese.

INGREDIENTS

  • 2 large red bell peppers
  • 4 whole eggs (or 8 egg whites)
  • 1/4 cup chopped onions
  • 1/4 cup chopped spinach
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper to taste

DIRECTIONS

  • Cut peppers in half height-wise, seed and arrange on baking sheet covered in aluminum foil.
  • Crack an egg into each half.
  • Top with onions, spinach, cheese, salt and pepper.
  • Bake at 375 degrees Fahrenheit for 20 minutes.
  • Remove from oven and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 119 calories, 7 g carbs, 3 g sugar, 7 g fat, 9 g protein, 2 g fibre

Along with our delectable eggs we enjoyed this beautiful fruit salad compliments of Sophia and a fresh batch of gluten-free Banana Apple Pumpkin Muffins.

Healthy Apple Pumpkin Muffins

I’m in no way a blogger, but made this made these muffins today, took a bite and though they were so darn delicious that it must be shared. It’d be selfish if I didn’t! And who knows, maybe I’ll actually take to like this blogging thing…

I found this recipe here, but made a few changes. My mother had recently been down in Florida and brought back some coconut palm sugar for me. It’s a one-to-one substitute for sugar, but is low on the glycemic index so it doesn’t spike your blood sugar and make you crave sugar half an hour later, though I can’t guarantee that you won’t be craving another one of these muffins after you try one… I’m guilty of wolfing down two in about four minutes…

Image

Sorry about the terrible photo, I wasn’t planning on making a post, so I only used my phone to snap this one.

INGREDIENTS

  • 2 1/2 cups rolled/flake oats
  • 1/2 cup coconut palm sugar (or sugar, agave nectar or honey, you choose!)
  • 1/4 cup stevia (I use this one, which isn’t pure stevia, so cut back as necessary if you have the concentrated stuff)
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ground cloves
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs, lightly beaten
  • 1 cup canned pumpkin puree
  • 1/4 cup vegetable oil
  • 1/4 cup applesauce
  • 1 tsp vanilla extract
  • 1/3 cup plain nonfat greek yogurt
  • 2 cups peeled, cored and chopped apple

DIRECTIONS

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Grind oats into a flour in a food processor or blender.
  3. In a large bowl, stir together oat flour, sugar, stevia, spices, baking soda and salt. In a separate bowl, mix together eggs, pumpkin, oil, applesauce, vanilla and greek yogurt. Add pumpkin mixture to flour mixture; stirring just to moisten. Fold in apples. Spoon batter into 12 muffin cups.
  4. Bake in for 40 minutes, or until a toothpick inserted into a muffin comes out clean.

Makes 12 servings.

NUTRITIONAL INFORMATION

Per muffin:

Calories   183

Carbs 26 g

Sugar 8g

Fat 7g

Protein 5g

Fiber 3g

Would love to hear what you think!