laurenlikestocook

Oat Say-What-A?

In American, Breakfast, Fruit, Oats, Saving Money, Vegetables, Vegetarian on July 23, 2012 at 6:37 pm

I have oats for breakfast at least 5 times a week (hopefully 7 if I’m a good girl).  Whether it’s a quick bowl of rolled oats, muesli with yogurt, or the slow cooked steel cut variety, my days always go way better when I start off with these grains.  Paired with some eggs [whites] or milk, the complex carb/protein combo keeps me fullest the longest without feeling sickly stuffed or greasy (as I would with an egg/cheese sammie or breakfast burrito).  When I’m in a real pinch for time, I’ll blend some oats with egg whites, Greek yogurt, vanilla, and cinnamon, and make some pancakes.  However, I ideally like to eat the grain as minimally processed as possible.  Hence, the oat frittata.

That’s right, a frittata.  You know, the omelet’s fancy cousin.  I first saw this idea on a daytime talk show, and I’ve been hooked since.  The basic recipe is 1/2 cup oats, 2-4 egg whites, 1/2 cup berries.  This is exactly what I had been eating, only it required one pan and 1 plate.  Genius.

Berry Oat Frittata

Serves 1

1/2 cup old fashioned rolled oats (not instant)
3 egg whites
2 tbsp unsweetened vanilla almond milk
1/2 tsp ground cinnamon
1/2 cup blueberries OR 1 cup strawberries, OR  half and half

I use a nonstick pan and nonstick canola oil spray, but you could use a griddle if you have one.  I combine all the ingredients in a bowl just to mix everything together, and then pour everything into the pan on medium high heat.

I cover the pan with a lid so that the steam can cook through the mixture.  After about 2 minutes, I flip it over to cook on the other side.

Just another minute, and this baby is done.  How simple is that?  It’s also extremely nutritious, and a great way to introduce oats into your diet if you fear the usual goopy suspect served to you as a child.  If you can tolerate more sugar in the morning, top with some maple syrup or jam, but you don’t really need it.  If I’m really craving a little extra kick, I spread a teaspoon of raw almond butter on top.  Yum.  But the fun doesn’t end there.

Did you know oats can be prepared and enjoyed with savory flavors instead of sweet?  Take the basic oat frittata recipe I just explained for example.  Egg frittatas are generally filled with veggies, cheeses, and savory meats, so why not translate those flavors to the oat version?

Cumin Spiced Kale, Zucchini, and Oat Frittata

Serves 1

2-3 kale leaves, finely chopped
1/2 cup zucchini, chopped
2 tbsp red onion, finely chopped
Non-stick olive oil spray
1/2 cup old fashioned rolled oats
3 egg whites
2 tbsp 1% milk
Cumin, garlic powder, onion powder, salt, and pepper to taste

First, chop up all those veggies so you can begin to sauté them with the nonstick spray.

While they sauté, combine all the other ingredients in a bowl.

After the veggies have cooked for about 2 minutes, top them off with a couple more sprays and then the egg/oat mixture.

The rest of the process is the same as the berry version.  I actually made this for lunch last week and topped it with salsa.  It was super good.

You could add any fillings you like really!  Let’s say you want an Italian version – tomato, basil, and fresh mozzarella would be perfect!  Go Greek with Feta, dill, and sun dried tomato.  Or make it American with bacon and American cheese[like product].  Any way you serve it, you’re doing your body and heart good by increasing your oat consumption.  Who knows, the cholesterol lowering properties may even wipe out all that extra bacon and cheese.

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