The Nutrition Section?s Guide To A Good Bowl Of Oatmeal (compilation)

[abergirl]

THE NUTRITION SECTION'S GUIDE TO A GOOD BOWL OF OATMEAL (COMPILATION)

Ahhh...oats. Some of us crave it day in and day out. Some of us can't stand it. But what makes a good bowl of oatmeal whether you like it or not?

Here are (a few) suggestions. Experiment, see what you like, and tell us about it.

The Oats:
Old-fashioned, Steel-cut, Quick, Instant (depending on what texture you like)

The Liquids:
Water, Milk (Skim, Low Fat, Whole, Chocolate, Soy), Tea, Juices

The Powders:
Protein powder (stir in after cooking), Cocoa powder, Sugar-free instant jello, Sugar-free instant pudding, Crystal light, Hot chocolate instant packets/powder

The Sweeteners:
Davinci Syrups/Sugar-free syrups, Splenda (Or other artificial sweeteners), Honey, Pure Maple Syrup, Molasses, Stevia, Agave Nectar, Diced Fruits & dried fruits, Flavored protein powders, Instant pudding/jello packets, Sugar-free Jams/fruit preserves, Sugar-free apple sauce, Flavored yogurts, Crystal light, Brown Sugar

Extra Add-ins/Flares:
Cinnamon & other spices, flaxseed, Extracts, Nuts of sorts (walnuts, almonds, pecans, etc.), Peanut Butter, Almond Butter (etc.), wheat germ, cereals of choice, dollop of fat free cool whip

*Protein Boosts: Egg Whites, Protein Powders

EXAMPLE Combinations:
Oats + Liquid + Splenda + Cinnamon (+Berries)
Oats + Skim Milk + Whey Protein (+ Peanut Butter + Banana)
Oats + Egg Whites + Cinnamon + Splenda
Oats + Liquid + Raisins + Cinnamon + Brown Sugar (OR Sugar Free Maple Syrup) (+Walnuts)
Oats + Liquid + Apple Sauce + Dried or fresh fruit + Sweetener
Oats + Liquid + Diced Apples + Walnuts + Cinnamon (or Apple Pie Spice) + Sweetener
Oats + Liquid + Apple Butter + Raisins + Sweetener
Oats + Liquid + Peanut Butter + Honey + Berries
Oats + Liquid + Peanut Butter + Honey + Banana
Oats + Liquid + Peanut Butter + Sugarfree Chocolate Syrup
Oats + Liquid + Peanut Butter + Jelly
Oats + Liquid + Nutella + Walnuts
Oats + Liquid + Cereal choice + Dried fruit + Cinnamon + Vanilla + Sweetener
Oats + Liquid + Flavored Yogurt + Dried Fruits + Sweetener
Oats + Liquid + Fat Free Cream Cheese + Berries + Sweetener
Oats + Liquid + Banana + Walnuts + Cinnamon
Oats + Liquid + Cocoa + Cinnamon + Sweetener
Oats + Liquid + Sugar Free Hot Chocolate
Oats + Liquid + Canned Pumpkin + Cinnamon/Nutmeg/Pumpkin Pie Spice + Sweetener

And of course? Raw Oats + Cinnamon + Skim Milk

*Adjust liquid content to how thick or thin you like your bowl of oats.
*Adjust sweetness with whatever sweetener you use?

Other things you can do with your oats?

High Protein Oatmeal Pancakes
http://yanyanxu.com/2008/01/26/pancake-glory/
http://forum.bodybuilding.com/showth...otein+pancakes
http://forum.bodybuilding.com/showth...otein+pancakes


Oatmeal Waffles
http://forum.bodybuilding.com/showth...hp?t=107078621

or

Protein Packed Waffles:

1 scoop protein powder (any flavour your prefer)
1/3 cup cooked oats (add a little extra water to make slightly runny)
1 egg white
1/8 tsp vanilla
1 packet of Splenda
Mix all ingredients together and then place on a hot waffle iron. Once finished cooking, drizzle with sugar free syrup if desired.
1 banana smeared with 1/2 tbsp peanut butter
(from http://www.bodybuilding.com/fun/sclark116.htm)

& Getting Creative?
http://www.bodybuilding.com/fun/berardi72.htm

F.A.Q.
Q: What about packets of instant flavored oatmeal?
A: They typically are higher in sugar & extra ingredients so opt for preparing your own bowl from scratch. If you like a specific flavor (like quaker banana bread oatmeal), then experiment with banana, spices, walnuts (etc.) to achieve that perfect flavor!

Q: What's the difference between old-fashioned?instant?steel-cut oatmeal?
A: Instant has the highest GI (quickest to digest), old-fashioned is somewhere in-between instant and steel-cut, while steel-cut has the lowest GI (slowest to digest).

Steel-Cut: "made by passing groats through steel cutters which chop each one into three or four pieces. Since they still contain the whole grain including the oat bran, steel cut oats are very nutritious."
Rolled Oats: "made by steaming groats and flattening them with a roller"
Instant Oats: "made in a similar fashion to rolled quick-cooking oats, except they are steamed longer and rolled more thinly. It produces the kind of oats used for making some types of 'instant' porridge. Generally the more you process a food the less nutritious it becomes, instant oats are best avoided if you want to get the full benefit of this grain."

Steel-cut obviously take the longest to cook, are the chewiest, and are the least processed. They also are the densest in calories (1/4 cup = 150 calories while for rolled/instant oats, 1/2 cup = 150 calories)

Q: Why does everyone eat oats??
A: Delicious. Nutritious. & Versatile. They are a VERY good source of whole grains and complex carbohydrates.
Read more:
http://www.whfoods.com/genpage.php?t...dspice&dbid=54

Q: What brand of oats do you buy??
A: Anything works. Typically I go for old-fashioned oats and you can buy these in bulk sometimes at Costco for dirt cheap.

[Xihix]

HOLY **** I JUST REMEMBERED I GOT THESE 25 CALORIE COCOA PACKS!

Do they really taste good with cooked oats? Would I add it before I put it in the microwave, or after it's done? Would I need any additional sweetening with splenda or sugar free syrup, or would it be sweet enough?

[abergirl]

Originally Posted by Xihix

HOLY **** I JUST REMEMBERED I GOT THESE 25 CALORIE COCOA PACKS!

Do they really taste good with cooked oats? Would I add it before I put it in the microwave, or after it's done? Would I need any additional sweetening with splenda or sugar free syrup, or would it be sweet enough?

They make a mean bowl of chocolatey oats!
Add it in whenever, the flavor isn't as sensitive as if you were adding chocolate protein powder. And it totally depends on your own taste buds with how sweet you like your oats (though there's plenty of sweetener in the packet already).

Don't be afraid to experimennttt.

[djansen]

move to the best of threads.

[willldabeast]

awesome post!

still my all time favorite is 1/2 rolled oats, 1/2 ezikiel almond cereal milk, cook it all together.

[Zephgaldarien]

Nice post, get like 100 of these threads a day .

[lanimilbus]

going through about a kilo of oats every 4 days atm...

[Brendon9686]

Oats are quite possibly the most awesomest bestest food ever. I love to use them as a "breading" for chicken or fish.

[Dnarts]

My favorite:

Oats+hot milk or water + almonds + banana or strawberries + cottage cheese + cinnamon.

Good thread, oatmeal owns. I'm going to try the pancakes tomorrow.

[soundcheck129]

Oats are also awesome if you mix in some meat, like diced chicken or tuna...it makes a sort of pot pie deliciousness.

[IndianForeigner]

props to soundcheck, sounds nasty but throwing meat in there is actually quite good. a lot of times i am having a bowl of oats with some scrambled eggs on the side and i get impatient so i just throw them in the bowl too. Currently i've been eating oats with pb and Dymatize butter toffee whey, quite good

[MattyH7688]

i love a woman that knows how to handle her oats

[amj0883]

Thanks for posting this - I could eat oats for every meal of the day!!

I usually just eat oats and blueberries w/ splenda! Boring - but so yummy!!
Plus it always fits my macros...

[IrockZ]

oats = the most versatile food on the planet. savory or sweet. they fukn rock

[lorinelise]

Oats...are my favorite. I think I seriously would put oats in every meal if I could!

[Xihix]

I have another question. I like my oats to be very... un-watery, so I don't add much water. For example, 3/4 cups of oats is 3/4 cups of water.

Now, I was wondering. What happens to the water when it's cooking in the microwave? Does some of it evaporate or what?

[Sixpack]

For sure, great post

Originally Posted by IrockZ

oats = the most versatile food on the planet. savory or sweet. they fukn rock

[abergirl]

Originally Posted by Xihix

I have another question. I like my oats to be very... un-watery, so I don't add much water. For example, 3/4 cups of oats is 3/4 cups of water.

Now, I was wondering. What happens to the water when it's cooking in the microwave? Does some of it evaporate or what?

I'm pretty sure it does.

When i take off partially runny oats from the stove top and put it into the microwave, it thickens up. It might also be that more of the water is being absorbed into the oat?

[abergirl]

Originally Posted by MattyH7688

i love a woman that knows how to handle her oats

hahaha

oh lord.

[djansen]

Originally Posted by IrockZ

oats = the most versatile food on the planet. savory or sweet. they fukn rock

how do you make savory oats?

[Xihix]

Originally Posted by abergirl

I'm pretty sure it does.

When i take off partially runny oats from the stove top and put it into the microwave, it thickens up. It might also be that more of the water is being absorbed into the oat?

So... If I mix the cocoa before, would it just evaporate? I'm confused. Meh, I'll try it Friday, I was planning on having cold cereal for breakfast tomorrow (I only have oats in the mornings).

[Dracoy]

Marry me!

[Sibrek]

surprisingly a lot of people here need a guide to making oatmeal...

[MarkVI]

Originally Posted by Sibrek

NOT surprisingly a lot of people here need a guide to making oatmeal...

there, I fixed it for you

[WannaBbig!]

Sweet post! (repped) This NEEDS to be stickied.

[BuckSpin]

In that I keep tweeking this, this is the updated version I make & eat every morning and the why's behind it:

My Bowl Of Oatmeal

Ingredients:
1/4 cup steel cut oats
3/4 cup water
1/8 cup raisins
1/16 cup almonds (9 almonds) & 1/16 cup walnuts (2 whole meats), chopped
1/4 cup blueberries
1/4 tsp cinnamon
pinch of nutmeg
1 tablespoon raw honey

The why:
Steel cuts oats: All day energy, helps blood sugars stay balanced, roars thru you & that fiber grabs all the nasties
Nuts: Each in their own right are great for you & has something on the other nutritional, so I split my daily 1/4 cup of nuts up into two 1/8 cup portions of each. 1/2 of one portion is this way, the other with my afternoon snack.
Raw honey: This stuff tastes so good I didn't even recognize the taste as what I knew as honey, plus its a veritable wonder elixar full of amazing nutrtitional properties. I use it in place of stevia to sweeten the oats & get my body out of its post-sleep catabolic state STAT.
Raisins: Lotsa fiber & taste great, get the blood sugars back up after sleeping.
Cinnamon: As little as a 1/4 teaspoon daily has been scientifically proven to help control blood sugars & reduce cholesterol, plus again it taste great. I use the 1/4 teaspoon because any more overwhelms the overall taste of the oats.
Blueberries: The tasty, sweet anti-oxidant kings! They add a nice sweetness, some color and get rid of those free radicals.
Nutmeg: Believed to help in digestion, to be honest I just like the taste! But be careful in that a little goes a long way for taste. Less is more.

Recipe:
1) Bring the water to a boil. Add the oats, turn the heat down to low, cover & cook for 10-12 minutes, or to whatever degree of crunch you like. Stir occasionally.
2) Chop the nuts. DON'T buy pre-cut! They're nasty, dry & all the good oils are long gone.
3) Put the nuts, raisins, cinnamon & nutmeg in a bowl. Put the bowl in the microwave & wait for the oats to finish (go start another part of your breakfast)
4) When the oats are ready blast the bowl in the microwave for 1 minute. This will get those oils in the nuts going (this is why nuts are roasted), plump the raisins up huge & have everything (including your bowl) nice & warm.
5) Add the oats, stir until everything is mixed
6) Add the raw honey & blueberries and stir in.

ENJOY

Cals: 364
Carbs: 61
Protein: 10.2
Fat: 13 (1.4 sat)
Fiber: 7.4

[abergirl]

Originally Posted by Xihix

So... If I mix the cocoa before, would it just evaporate? I'm confused. Meh, I'll try it Friday, I was planning on having cold cereal for breakfast tomorrow (I only have oats in the mornings).

Evaporate?

Only water can evaporate off of a substance i'm pretty sure. The flavor would stay in.

[MarkVI]

Originally Posted by abergirl

Evaporate?

Only water can evaporate off of a substance i'm pretty sure. The flavor would stay in.

Yup yup -- buddy the powder can't evaporate lol....have you gone over this kind of thing in school? if the powder turned into a gas it wouldn't be evaporation, rather sublimation...and that wouldn't happen with heat most likely.

[barum87]

Hmm...I am skeptical about whey in oats. Does it actually taste good?

Anyway, I like cooking oats in apple juice + some apples + cinnamon + honey.

When you cook oats in microwave, doesn't it boil up? I always have to take it out and stir several times. It's kind of annoying so I usually just cook it on stove top. Is there any trick to cooking oats in microwave?

[Knux]

Originally Posted by abergirl

Oats + Liquid + Canned Pumpkin + Cinnamon/Nutmeg/Pumpkin Pie Spice + Sweetener

Best bowl of Oatmeal in the world!