Simple Oat Recipes
Savory Bacon, Egg, and Oat Bowl
- 1 strip bacon, chopped
- 1 Tbsp onion, diced
- 1/2 cup oats (old-fashioned tends to work well for this recipe)
- 1 cup water
- 1-2oz cheddar cheese, grated
- 1 Tbsp butter
- 1 large egg
In sauté pan over low to medium heat, cook your chopped bacon until nice and crispy. Once ready, remove from pan and set aside. Drain ~90% of the bacon grease out of the pan, the rest will be used to cook the onion.
Add diced onion to the same pan and cook until translucent and starting to brown (this won’t take long). Use a wooden spoon or spatula to move around the onion and release some of the bacon grease.
Now add the oats, but not the water yet. Let the oats brown in the pan for just a few seconds. They will absorb some of the bacon grease, helping add to the savory flavor. Add water and let simmer, stirring often, until oatmeal is nice and creamy. Add half of the cheese in just before oatmeal is done cooking, enough for it to melt a bit.
In a separate pan over medium-high heat warm butter and start cooking your egg (the goal is for it to be over easy. The runny yolk will taste delicious mixing in with the bacon and onion).
When all ingredients are ready, transfer to a bowl in this order: ½ of bacon, oatmeal/ onion mix, remaining bacon, remaining cheese, top with egg. Enjoy!
Fat fueled athlete tip: Add even more healthy fats with ¼ avocado.
- ½ cup steel-cut oats
- Salt to taste
- 1 cup boiling water
- ¼ cup lemon juice
- ¼ tsp ground cumin
- ¼ cup extra virgin olive oil
- 1 cup chopped fresh parsley
- 2 tablespoons chopped chives
- 2 to 3 medium tomatoes, finely chopped
- 1 cucumber, diced
Cook oats according to package directions. Steel cut oats will hold up better than regular oats.
Combine the lemon juice, salt to taste, cumin and olive oil and whisk together. Toss with the oats and let sit for at least 20 minutes or, preferably, cover and refrigerate overnight.
Add the remaining ingredients, toss together and let sit for 10 to 15 minutes or longer before serving. Keep chilled.
Tip: Top with chickpeas, hard boiled eggs, or other protein for a balanced lunch
Spicy Oat Crusted Chicken
- 2 tsp chili powder
- 1 tsp garlic powder
- 1 tsp ground cumin
- 1/2 tsp sea salt
- 1-½ cups quick oats, uncooked
- 1 egg, lightly beaten
- 1 Tbsp water
- 4 boneless, skinless chicken breast (4 to 6 ounces each)
Heat oven to 375°F. In a shallow dish, stir together chili powder, garlic powder, cumin and salt. Add oats, stir well and spread evenly on bottom of dish
In a second shallow dish, beat egg and water with fork until frothy. Dip chicken into egg mix, turning a few times to make sure you have a nice even coating. This is what the oat mixture will stick to. Let excess egg mix drip off before transferring it to the oats. Coat completely in seasoned oats. Place chicken on foil-lined baking sheet.
Bake 30 minutes or until chicken is cooked through and oat coating is golden brown. Goes great with
Serve alongside a big place of greens such as broccoli https://life.spartan.com/post/broccoli-food-week
Pear Berry Blast Smoothie
- 1 medium pear
- 1 cup strawberries
- 4oz low plain yogurt
- Ice cubes
- 2 tbsp oats
- 1 scoop vanilla protein powder
Wash and dice the pear and strawberries.
Add all ingredients to a blender. Add water to desired thickness and blend 60 seconds.
What Are Oats?
A whole grain is one that still contains the 3 necessary components of the grain that hold its nutrition:
The Bran: Contains antioxidants, b vitamins, and fiber
The Germ: Contains protein, b vitamins, minerals, healthy fats
The Endosperm: This is the germ’s food supply. It provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.
Unlike other grains, oats almost never have their germ and bran removed, so you are basically guaranteed to be getting the whole grain.
3 Reasons to Eat Oats
A different kind of fiber. Scientiﬁc studies have concluded that oats contain a special kind of ﬁber called beta-glucan found to be especially eﬀective in lowering cholesterol.
More protein and fats. Compared to most whole grains, oats are higher in protein and healthy fats, and lower in carbohydrates.
Polyphenols. Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inﬂammatory, and anti-itching activity.