By Jaimi Jansen
A few ways I get my protein and fat:
1. Peanut butter in my oatmeal with nutritional yeast.
YUM! Nutritional yeast is low in calories and high in protein and also high in vitamin B. Not to mention nutrients: folates, thiamine, riboflavin, niacin, selenium, and zinc making it a great superfood! Peanut butter, who doesn’t love it? Is a good source of fat and has some protein in it as well. Peanut butter is a food found naturally high in niacin which studies have shown evidence to help prevent Alzheimers. It is also high in arginine a key amino acid that is a building block of protein.
2. Protein n’oats.
Not interested in nuts? Try good old fashioned protein powder mixed with old fashioned oats. Protein powders, though not all created equal, can be a great source of plant or whey protein. Protein powder can be enriched with great vitamins and minerals and have a hefty amount of protein to give one energy throughout the day!
3. Oatmeal over easy.
Most people think eggs and toast, but what about eggs and oatmeal? Eggs are another one of those super foods with a great amount of protein and healthy fats. The ratio is specific. I do 2-3 egg whites and 1 whole egg combined with my oatmeal. Eggs are incredibly nutritious with nutrients such as: folate, vitamin A, Vitamin B5, Vitamin B12, Vitamin B2, phosphorous, selenium, vitamin D, E, K B6, calcium and zinc! An egg on average contains only 77 calories and the white alone is just 18, so adding an egg and two egg whites ads 113 calories to the already rich in fiber oats and combined together get a delicious and nutritious meal!
Read More >> Nutrition Counseling at Santa Cruz CORE
Those are just a few ways you can spice up your standard oatmeal mornings, get creative. See what works for you. And don’t forget to let us know what you come up with by commenting below!