Chocolate Peanut Butter Protein Oats

Chocolate and peanut butter are a match made in heaven. But most products and recipes are loaded with tons of sugar, meaning you feel you can’t have this pair any old day. Not with this recipe! Nutritious, delicious and super filling, this oatmeal has no added sugar with all the flavor ūüôā And let me tell you, it was perfect this morning to warm me up on a snow day! As most people know, I am not a big supplement fan¬†but the Garden of Life brand Raw protein is an excellent option every so often when you need a little boost in a carbohydrate dense meal for balance or after a workout. Another great protein¬†is Manitoba Harvest Brand’s new Hemp Pro protein powders. Enjoy this healthy breakfast that seems like a treat ūüôā – there is even a slow cooker option if you think you don’t have the time!
Chocolate Peanut Butter Protein Oatmeal (V, GF, DF)

Ingredients for 1 serving:


Just double, triple, quadruple as needed!

1/2 cup oats (40 g)
1 tsp chia seeds
1/2 scoop Garden of Life Raw protein (original)
1.5 tsp cacao powder
Optional: 1/2 tsp maca root powder
Optional: 1.5 tsp unsweetened coconut
1/2 tsp vanilla extract
1 tbsp peanut butter
1/2 banana, sliced

Directions:
-In a small saucepan, boil 6-7 ounces water (or non dairy milk)
-Add the oats and chia seeds at once and reduce heat to simmer
-Stir frequently to prevent sticking ‚Äď quick oats should thicken within 2 minutes and rolled oats within 5
-Add the protein, cacao, maca, vanilla and stir well
-Pour into serving bowl and top with peanut butter, sliced banana, and coconut
Slow Cooker Version:
-Quadruple above recipe
-Use steel cut oats instead of rolled or quick oats
-Add all ingredients except banana and coconut to glass bowl that will fit into slow cooker basin
-Place bowl in slow cooker, fill slow cooker with water up to 1 inch below top of bowl
-Set on low for 6-8 hours, wake up and enjoy!

Nutrition information per serving:

Calories: 395
Total Fat: 14 g
Saturated Fat: 4 g
Polyunsaturated Fat: 5 g
Monounsaturated Fat: 5 g
Cholesterol: 0 mg
Carbohydrate: 49 g
Fiber: 11 g
Sugar: 9 g
Protein: 24 g

Sodium: 76 mg 5 % Potassium: 375 mg 8 %

Thiamin: 4 %         Riboflavin: 6 %    Niacin: 20 %
Vitamin B6: 21 %    Folate: 7 %
Vitamin C: 7 %        Vitamin E: 10 %    Vitamin A: 1%
Calcium: 4 %         Iron: 37 %             Zinc: 12 %
Magnesium: 21 %   Phosphorus: 18 %

Omega 3: .65 grams (recommended intakes 1.1-1.6g/day)

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Pumpkin Spice Oatmeal

 

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I love all of the seasons, but you really cannot beat the foods in season in the fall. I likely will have many more pumpkin and squash based recipes in the coming months because there are just so many yummy things to do with those ingredients! As food companies and coffee shops are flooding the market with tons of artificial pumpkin spice “foods” and beverages, I love being able to showcase the much more satisfying flavors of real pumpkin and real spice! Today, I’m highlighting my favorite breakfast food {oatmeal} with a quick recipe that has a kick of pumpkin spice! I am posting the quick oats, single serve version here now plan to post a food prep steel cut slow cooker¬†version in the next couple of weeks too, so stay tuned. Even though the ingredients below are for one serving, you can easily multiply each ingredient by the number of servings you need.

Pumpkin Spice Oatmeal (V, GF, DF)

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Ingredients for 1 serving:

1 Cup unsweetened organic soymilk (or other milk or water)
1/2 c (40 g) organic rolled or quick oats (purchase certified gluten free if you have celiac)
1 teaspoon non GMO chia seeds (I use Bob’s Red Mill)
1/4 c pureed organic pumpkin (from home baked or canned*)
1/2 tsp pumpkin spice mix (I use trader joe’s mix)
1/2 tsp organic cinnamon
1 teaspoon cacao nibs or 1 tbsp dark chocolate chips
1 tablespoon almond butter, other nut butter, or 2 tbsp chopped nuts

*Purchasing tip: If I do purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the carcinogenic chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
Directions:
-In a small saucepan, boil 1 cup of soymilk (or other milk or water)
-Add the oats and chia seeds at once and reduce heat to simmer
-Stir frequently to prevent sticking – quick oats should thicken within 2 minutes and rolled oats within 5
-Add the pumpkin puree and spices, stir well, and turn off burner
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-Add in your almond butter (or any nut butter) and cacao nibs
-Again, stir well, and EAT!IMG_5967.JPG

 

This makes a quick, easy and filling breakfast any day of the week, but can also be a great night time snack for an athlete looking to refuel and top off carbohydrate stores for training or competition. Combined, the oats, soy milk, and almond butter provide 19 grams of protein to boost the repair process when your body is recovering at night.

Check out my other suggestions for preparing oats here!

Nutrition information per serving (using soymilk, cacao & almond butter):
Calories: 370
Total Fat: 14 g
Saturated Fat: 1 g
Polyunsaturated Fat: 6 g
Monounsaturated Fat: 7 g
Cholesterol: 0 mg
Carbohydrate: 42 g
Fiber: 13 g
Sugar: 2 g
Protein: 19 g

Sodium: 30 mg 1 % Potassium: 575 mg 12 %

Thiamin: 10 %         Riboflavin: 27 %    Niacin: 8 %
Vitamin B6: 12 %    Folate: 11 %
Vitamin C: 5 %        Vitamin E: 30 %    Vitamin A: 17%
Calcium: 13 %         Iron: 45 %             Zinc: 15 %
Magnesium: 28 %   Phosphorus: 22 %

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns

Warming, versatile, nutritious oatmeal recipes

I was a little late in finding out that January has been deemed “National Oatmeal Month”. It didn’t make a difference though as I could probably eat oatmeal twice a day all year long and never get sick of it- it’s my answer to “if you were stranded on a desert island and could only eat one thing for the rest of your life, what would it be?”.

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There are different types of oats you may run into. You want to stay away from oatmeal packets. They are much more processed and often contain less fiber & protein and much more sugar. The “low sugar” varieties almost always have artificial sweetener added – there’s no reason for that!

The least processed oats you’ll see on the shelves are steel cut. They have a little more of a gritty texture compared to what most people are used to and do take much longer to cook (about 30 minutes). I make steel cut when I have a lot of time on my hands and I generally add extra water and cook for longer so they’re a little more mushy in texture. Rolled Oats are essentially steel cut oats that have literally been flattened by rollers; they cook much more quickly (less than 5 minutes) and can be eaten raw too. Quick oats are rolled and/or cut into smaller flakes and can cook in as little as 1 minute.
There is a lot of hype about how much better steel cut oats are for you but other than digesting a little more slowly, the nutrient content is virtually the same as rolled or quick oats. Below I used rolled oats in all of my recipes but plan to make crock pot steel cut apple oats in the near future and will post that too.

Other than tasting amazing there are many reasons to eat oatmeal:

  • Oats contain soluble fiber which is known to bind to and excrete cholesterol from the body
  • They offer more heart benefits due to the antioxidants that prevent damage to the “bad” LDL cholesterol in the body. One serving also has virtually no fat and 0 grams of cholesterol.
  • A compound in oats called beta glucan has been found to benefit the immune system and is associated with better blood sugar management in type II diabetics
  • Because of the minimal processing compared to other grains in our food system, oats retain a lot of the mineral selenium which is a powerful cancer fighting antioxidant that also benefits the heart
  • You can find oats labeled “gluten free” if you have celiac disease or a wheat intolerance*
  • Oatmeal is one of the best breakfast options for athletes pre-competition (or practice/workout). It provides sustained energy from carbohydrates since they are absorbed slowly. Eat one serving (1/2 cup dry) with 1/2-1 banana (depending on your calorie needs) 45 minutes-1 hour before a race.
  • A half cup serving also contributes 5 grams of protein to your diet
  • Other nutrients you’ll get in high amounts include zinc, potassium, iron and folate
  • Inexpensive! I buy organic oats from the bulk section at Whole Foods for next to nothing. Sometimes I switch it up and have Country Choice organic multigrain oat cereal. There are often $1 off coupons on mambosprouts.com.
  • Quick & convenient to cook

*All recipes below are gluten and dairy free & vegan. Be sure to purchase oats labeled as “gluten free” if you have celiac disease. While oats are naturally gluten free, there is possibility of contamination with gluten in the processing facilities.


Oatmeal Prep Basics

One serving of rolled or quick oats is a 1/2 Cup or if you have a food scale, measures out to 40 grams.
*After boiling about 1 cup of water, add the 1/2 cup of oats and reduce to a simmer.
Leave uncovered and stir frequently. When the oats are at the desired consistency remove from heat.
Instead of adding sugar or sweeteners, I generally add a 1/2 teaspoon of vanilla extract for a flavor boost.
Jazz up the oatmeal with one of the options below.
*If you need to double, triple, quadruple the recipe, follow directions on the container as the more servings you make, the less water you may need.

 

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Option 1
is my favorite way to have oatmeal; with almond butter & a banana.
My favorite almond butters are either the “raw creamy unsalted” version from Trader Joe’s or the grind your own option at Whole Foods. Obviously the latter is the most fresh & least processed but the creaminess of the T. Joe’s one gets me. These 2 options are also very economical at about $4.99/lb versus other brands which can run from $10-15 on average. I saw one brand at whole foods last week that was $34.99! Crazy!

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Most of the time I weigh out fats on the food scale. Even healthy fat sources are very Calorie dense and that can sneak up on you easily! This includes oils, earth balance, nuts & nut butters.
I usually weigh out 1 tablespoon of almond butter which is 16 grams and stir it into the oatmeal well. Top with a small sliced banana and drizzle a teaspoon of honey and you have a delicious, filling and energy boosting breakfast – or even afternoon pre-workout meal (cause we know athletes should never eat just 3 meals…)!

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Nutrition information per serving:
Calories: 359
Total Fat: 12 g
Saturated Fat: 1.5 g
Polyunsaturated Fat: 3 g
Monounsaturated Fat: 7 g
Cholesterol: 0 mg
Carbohydrate: 58 g
Fiber: 8.25 g
Protein: 10 g
Sodium: 2 mg 0 % Potassium: 625 mg 13 %

Thiamin: 20 % Riboflavin: 20 % Niacin: 9 %
Pant Acid: 13 % Vitamin B6: 30 % Folate: 10 %
Vitamin C: 12 % Vitamin E: 26%
Calcium: 7 % Iron: 15 % Zinc: 20%
Magnesium: 45 % Copper: 41 % Selenium: 27 %
Manganese: 130 % Phosphorus: 30 %

**vitamins & minerals are listed as % daily value; you may need more
than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns


Option 2: Hemp hearts, chocolate & peanut butter

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Hemp Hearts add crunch to the oatmeal and provide healthy fats, protein & omega-3. I first tried hemp hearts after the Academy of Nutrition & Dietetics Food & Nutrition Conference & Expo (FNCE) when I picked up a free sample from Manitoba Harvest. I am a big advocate for plant based diets and after trying hemp hearts, they’ll stay on my grocery list.

For this recipe, I add 1 Tablespoons of hemp hearts, 1/2 a tablespoon of creamy peanut butter (I use Whole Foods or Wegmans brand organic creamy PB), and 3 squares of Green & Blacks brand 70% chocolate bar, chopped.
Mix well and eat up!

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Nutrition Information Per Serving
Calories: 314
Total Fat: 15.5 g
Saturated Fat: 4 g
Polyunsaturated Fat: 5 g
Monounsaturated Fat: 4 g
Cholesterol: 0 mg
Carbohydrate: 34 g
Fiber: 6.5 g
Protein: 12 g
Sodium: 38 mg 3 % Potassium: 195 mg 4 %

Thiamin: 24 % Riboflavin: 6 % Niacin: 9 %
Pant Acid: 7 % Vitamin B6: 10 %
Folate: 4 % Vitamin E: 7%
Calcium: 3 % Iron: 22 % Zinc: 25%
Magnesium: 42 % Copper: 21 % Selenium: 26 %
Manganese: 140 % Phosphorus: 51 % Omega-3: 0.94 g (60%)


Option 3: Blueberry, Pecan & Cinnamon

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After cooking I added 1/2 Cup blueberries and 2 tablespoons pecans (14 grams). I just break apart the pecan halves myself and add them to the oats. I sprinkled some organic cinnamon on top for added flavor & antioxidants.

*This is a fairly low calorie breakfast. To have an adequate meal you can have an egg on the side, or cook with soy or almond milk instead of water.

Nutrition Information Per Serving
Calories: 275
Total Fat: 12 g
Saturated Fat: 3 g
Polyunsaturated Fat: 3 g
Monounsaturated Fat: 6 g
Cholesterol: 0 mg
Carbohydrate: 40 g
Fiber: 8 g
Protein: 7 g
Sodium: 2 mg 0 % Potassium: 250 mg 5 %

Thiamin: 25 % Riboflavin: 9 % Niacin: 5 %
Pant Acid: 10 % Vitamin B6: 6 %
Folate: 2 % Vitamin E: 5% Vitamin C: 10%
Calcium: 2 % Iron: 13 % Zinc: 20%
Magnesium: 30 % Copper: 40 % Selenium: 24 %
Manganese: 120 % Phosphorus: 16 % Omega-3: 0.16 g (10%)

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The possibilities with oats are endless – add whatever sounds good to you (other than just butter and sugar of course).