BMI Blog

Posted by Mark McGill, RD

Here’s a great recipe that’s easy, delicious and healthy!  For those of you who chat with me on a regular basis, I’ve probably suggested that you try steel cut oats with breakfast.  Minimally processed and high in fibre (which helps you feel full), steel-cut oats have a chewy texture and are perfect for a cold Ottawa morning.  Combine with protein to make them even more satisfying!  My protein preference is natural peanut butter (pictured) but you can also use unsalted nuts, pasteurized egg whites or protein powder.

Ingredients (per serving)

40 g uncooked steel cut oats (160 calories)

375 mL water

30 g natural peanut butter (180 calories)

Directions:

1. Bring water to a boil in a saucepan.
2. Add oats and reduce heat to simmer/low.
3. Stir occasionally, cook for 25-30 minutes or until desired consistency is reached. 
4. Stir in peanut butter or other protein.
5. Enjoy!

If time is a barrier for preparing it the morning of, it can be done the night prior.  Simply store in the fridge and reheat in the microwave.  You can also prepare several days’ worth at once.  Then simply add your protein of choice to each individual serving.

Nutritional Information (per serving)

Calories: 340

Protein: 13 g

Carbohydrates: 25 g

Sodium: 0 mg

Fibre: 6 g