If you’re looking for a quick, crunchy snack you can dress up with limitless combinations, these are for you! Rice cakes are relatively lower in calories (60 cal/rice cake) compared to other carbohydrates such as bread or crackers. Rice cakes don’t have an overly impressive nutrient profile, but they can be a great snack when you balance them with other nutritious toppings. For instance, pairing rice cakes with almond butter/peanut butter and bananas or blueberries would give you a balance of carbohydrates, protein and fiber.
Oatmeal has been a staple of our diet as long as we can remember. I know many of you are thinking how boring and bland oatmeal typically is, but there are actually a lot of ways to enjoy it. We will be experimenting with some oatmeal-based recipes and we will keep you guys updated!
We like to think of oatmeal as a blank canvas that you can use you to really stretch your creativity and preferences when it comes to healthy eating. Our favorite thing about oatmeal is that it’s easy to make, packed with nutrients and keeps you full.
Oats are a great source of soluble fiber – leading to slower digestion and suppressing your appetite (keeping you fuller, longer)! After eating oatmeal, I don’t have the “post-breakfast hangryness” and it gives me the energy to get through the day until my next meal.
The beta-glucan fibers in oats have been shown to lower cholesterol which in turn can reduce your risk of heart disease (the leading cause of death worldwide). Oats have a relatively low glycemic index and promising results have also been shown to lower and stabilize blood sugar levels. Many people diagnosed with diabetes have been making oats a mainstay of their diet, but it’s best to work with a nutritionist to see what will work best for you.
One of the most important benefits of oats is the amount of protein contained. As most of you know, protein is vital building block of muscles, bones, blood, cartilage and skin. Proteins also helps your body repair muscle tissue and act as enzymes to aid in digestion.
When looking at the macronutrients, you will find that oats contain a relatively large portion of carbohydrates. But don’t let carbs be your enemy. Remember that they are necessary to fuel every cell in your body from your brain, heart, muscles, etc. This is not the same as fake processed “bad carbs” that don’t have the same nutrients that oats do.
Fun fact: Oats are rich in biotin, a vitamin important for healthy hair, nails and skin.
We added PEScience Protein 4 Oats Apple Cinnamon, liquid egg whites, almond milk, diced apples, blueberries, cinnamon and honey to our oatmeal. We use the PEScience Protein 4 Oats because it adds additional protein, made specifically for oatmeal, mixes easily and most importantly – tastes great! We have a variety of PEScience products (pre-workout, proteins, BCAAs, etc.) that we’ll talk about in a future blog. Adding liquid egg whites is another great way for some extra protein. Using almond milk in place of regular milk is a great alternative because it is lower in calories, free of saturated fat and lactose free (a win for those of you who are lactose intolerant)! We threw in some apples and blueberries because of the added nutrients along with giving our meal a crunch and variation in texture. The honey gives the oatmeal that touch of sweetness. We use organic raw honey, but any type will do.
Ingredients: 1 serving (1/4 cup) of PEScience Protein 4 Oats Apple Cinnamon 1/2 cup of oats 1/4 cup of Kirkland Signature Egg Whites Kirkland unsweetened vanilla almond milk Diced apples Blueberries Cinnamon Honey
Steps: 1) Heat water 2) Pour oats in a bowl 3) Pour hot water just enough to cover the oats 4) Let sit for a few minutes until oats cook 5) In the meantime, dice up apples and sprinkle cinnamon on them 6) Stir Protein 4 Oats into cooked oatmeal (Note: Only add the protein to cooked oatmeal, do not add protein before cooking the oats) 7) Add almond milk in small amounts to the desired texture 8) Add apples and blueberries 9) Drizzle with honey 10) Enjoy!
If you’ve given up on oatmeal, give it a try again and make sure to mix it up and try different varieties. The combinations really are limitless. Let us know what you like to add to your oatmeal, so we can try it too!
Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.