Oatmeal. Warm, mushy, toasty goodness, all lumpy in the right places. Mm.
Photo by Flickr User Betty Crocker Recipes
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Cereally guys, oatmeal hasn’t been totally real with you. What you thought was simply a breakfast cliche has two other identities: lunch and dinner.
With its unique nutritional profile, oatmeal consists of all three of the most satiating nutrients: protein, complex carbohydrates and dietary fiber. It’s also an easier and cheaper alternative than your typical college throw-together (hello, Ramen?) and a whole lot healthier. Forget the typical brown mush you see at EVK. Here are some Instagram-worthy, healthy-livin’, joy-givin’ recipes for an oatstanding breakfast, lunch AND dinner.
BREAKFAST – Overnight Oats
Photo by Flickr User Megan Peranteau
Ingredients
2 cups rolled oats (not instant)
2 cups lowfat milk or unsweetened soy milk or almond milk
1 tablespoon honey
1/2 teaspoon vanilla extract
1/4 cup chopped pecans, walnuts or almonds
½-1 cup fruit of choice
1 cup Nonfat Plain Greek Yogurt
Instructions
Mix together oats, milk, honey, vanilla and Greek yogurt in a mason jar (bowls would work too, but come on, Instagram is waiting). Cover with plastic wrap, and refrigerate overnight or at least four hours. The next morning, enjoy your delicious concoction with the nuts and fruits of your choice. Bon appetit!
LUNCH – Egg White Whipped Vanilla Oatmeal
Photo by Quaker
Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min
Servings: 1-2
Ingredients
¾ cup quick or old fashioned oats
1 ½ cup water
4 egg whites, beaten with a fork until frothy
½ Tbsp salted butter
½ tsp pure vanilla extract
Instructions
Cook the oats on a stove. When the oats are almost solid (mushy texture with some water left), pour in vanilla and egg whites. Stir until mixture is well blended. Then stir in butter. Cook for about four more minutes, stirring frequently.
When the oats are creamy and puffy, and all the water is absorbed, turn off heat. Cover the pot and let the oats sit for about five minutes. Enjoy with fruits and nuts of your choice.
DINNER: Cuban Style Black Beans and Banana Oatmeal
Photo by Quaker
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 4
Ingredients
1 cup steel cut oats
2 Tbsp avocado oil
2 sliced bananas
1 large diced onion
1 whole green pepper
1/2 chicken broth (or vegetable broth to go vegan!)
30 oz. black beans, rinsed and drained
1 tsp cumin
1 pinch salt and pepper, to taste
Instructions
Cook the oats on a stove, and put aside.
Prepare oats as usual and set aside. Heat 1 tbsp oil on skillet, medium heat. Cook sliced bananas, turning frequently, for 5 minutes, or until honey brown. Remove from skillet and set aside.
Heat the rest of the oil and saute the pepper and onion for 5-7 minutes. The onion should be clear and slightly brown on the edges. Add the rest of the ingredients and cook for 5 more minutes. When beans are thoroughly cooked, remove from skillet.
Top the oatmeal with both cooked mixtured. Enjoy!
Pro-Tips:
Add fresh cilantro, sliced avocado, or even cheese to top everything off!
Healthy looks so good on you. Give each recipe a try and Instagram your college cooking concoctions with #spoon_usc, and maybe your delicious foodporn can be featured on USC’s Spoon Instagram!
Resources
http://www.livestrong.com/article/31401-lose-weight-oatmeal-diet/