Tuesday, April 23, 2013

Oatmeal Mugcake

Good morning! I whipped up my usual breakfast, an Oatmeal Mugcake! They are so delicious and nutritious. Today I made the blueberry version of it. Recipe:

  • 1/2 rolled oats (I use gluten free)
  • 1 tbsp coconut flour
  • 1/4 tsp baking powder
  • 1 tsp chia seeds (optional)
  • 1 egg white (3 tbsp liquid egg white)
  • 1 tbsp unsweetened apple sauce
  • 1 tbsp greek yogurt 
  • 1/4 tsp vanilla extract
  • ~5 tbsp unsweetened vanilla almond milk
  • a dash of agave (optional. You can add 1 tbsp of any sweetener you'd like)
  • blueberries (I use a handful)
  1. Grease the bowl or mug. I use coconut oil.
  2. Add in ingredients and mix together.
  3. Microwave for 2-3 mins, depending on your microwave. 
  4. Top with protein sauce.
Recipe for protein sauce:
  • 1-2 tbsp unsweetened vanilla almond milk
  • frozen blueberries
  • 1 scoop of vanilla whey protein (optional)
  1. Put 1 tbsp of the almond milk in blender. Then frozen blueberries. Then protein. Then a little more almond milk.
  2. Blend together adding more almond milk if necessary.

Voila! There you have it. Blueberry is just one variation, but you can really mix it up and get creative with it. You can use raspberries, which gives it that nice tart flavor. You can sub the applesauce with pumpkin and add cinnamon. It's whatever you like! I like to use berries because of their antioxidants, but anything can work.

As I said before, I eat oats almost everyday for breakfast. There are a lot of health benefits to oats. 

  1. Lowers Cholesterol - oats contain a fiber called beta-glucan which absorbs and eliminates cholesterol in your digestive track before it gets into your bloodstream. A bowl a day keeps the cholesterol away!
  2. Weight Loss - the soluble fiber mentioned above also has another benefit. It slows down digestion and makes you feel fuller longer. You are less likely to indulge in a late morning snack if you have a bowl of oatmeal in the morning. Also, they are more "complex" (compared to white bread or cereal), and their release of sugar is slower. They keep your blood sugar balanced, which largely determine your appetite.
  3. Nutritional Value - great source of fiber helps in digestion and prevents constipation. Also great source of vitamins and minerals (selenium, manganese, tryptophan, phosphorus, and thiamin). It's high in iron and a good source of low-fat protein. They contain antioxidants that prevent heart disease. They are rich in lignin, which decrease the risk of hormone related cancers.
And that is why I loveee oats. It's best to get raw oats - either steel cut or rolled oats. The whole oats are less processed and possess the nutrients in their natural form. Mugcakes are super simple, but if it seems too complicated throw them on the stovetop with some milk and in 5 mins they're done. Hope this helps!


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