A Nutrition Nugget with Lauren Bratcher, Nutrition Coach
Welcome to the first of many Refuel Recipes! Each month, we're gonna focus on one key ingredient that's both delicious and nutritious and teach you how to incorporate it into your diet in a realistic, sustainable, tasty way!
This month: Oats! This versatile little carbohydrate packs a big fiber punch and comes in many shapes and sizes. Before we dive into our first recipe, let's learn about why oats are so awesome.
Oats boast an impressive nutritional resume. One unassuming cup of oats provides your morning routine with 6g of protein, 4g of fiber and nearly 70% of your daily recommended manganese (a mineral that aids in bone formation!).
Oats fill you up and keep you that way. Even though one cup of oats only contains 147 calories, the high fiber, low GI qualities of this grain keep your blood sugars low, mean they are digested slowly and ultimately keep you fuller, longer!
These guys are jacks of all trades. You probably are most familiar with oats from their longstanding lead role in the breakfast classic, oatmeal, but when you think outside the bowl you will soon find that oats are wonderful added to baked goods, thrown into smoothies, rolled up into energy balls, or even used as typical grain replacements for some savory soups! !
Our first oat-centric recipe is one of my all-time favorites. You can find this in my oven every Sunday afternoon. This recipe is adapted from Healthy Steps Nutrition.
Serving size: 3/4 cup (or 1 square) | Number of servings: 10
Nutrition facts per serving: Calories - 140 | Fat - 6g | Carbs - 17g | Protein - 6g
Prep time: 5m | Cook time: 25m
- 1 cup old fashioned oats
- 1 cup instant oats
- 3 tbsp light nectar agave, honey, or maple syrup
- 2/3 cup milk of your choice
- 3 tbsp grass-fed butter
- 1 cup egg whites
- 1 egg
- 1/2 tsp salt
- 2 tsp vanilla extract
- Optional toppings to taste:
- Dried berries
- Nuts and seeds
- Nut butter
- Shredded coconut
- Literally anything that sounds good
- Preheat oven to 350 degrees and coat 13x9 pan with coconut oil
- Combine all ingredients in a large mixing bowl, mix well
- Pour mixed ingredients into pan, spread evenly into one layer edge-to-edge
- Bake for 25-30 minutes or until edges are golden brown
- Let cool, cut into 8-10 squares and store in an airtight container in the fridge for up to 7 days