Bring on Breakfast!

oatmeal breakfast

I love breakfast! Eggs are great and oatmeal is the perfect side dish. It’s healthy, inexpensive and easy to fix. However, my secret ingredient in this dish is cottage cheese (12 grams of protein/serving). Don’t turn up your nose so fast! Research shows that adding protein increases thermogenesis (calorie expenditure), satiety and decreases hunger. More importantly, it tastes great!

Recently I tried this as a one bowl meal and it really hit the spot and got me out of the house in record time. The directions to prepare both of these are listed below give them a try and let me know what you think. You might have to add 2 teaspoons of sugar in the one bowl recipe depending on your sweet tooth as the eggs hide the flavor with just one. However, one teaspoon works just fine for me.

one bowl breakfast

Don’t like eggs no problem, don’t add them. However make sure to add ¼ of a tablespoon of real butter, this slows digestion insuring the meal stays with you and only adds a little bit of fat (2-3 grams).

Omelet and Oatmeal

Ingredients

-1/2 tablespoon olive oil

-2 eggs plus 3 egg whites

-1/4 cup shredded parmesan cheese

-lots of pepper

-fresh avocado

-1/2 cup old fashioned oats

-1 cup water

-1-2 teaspoons turbinado cane sugar

-1/2 cup 4% milk fat small curd cottage cheese

-small handful of raisins

Directions

  1. Crack eggs in bowl, remove 3 yolks and mix well so liquid has even consistency.
  2. Add oil to skillet and turn stove to medium high (let skillet warm before adding eggs).
  3. Pour eggs into skillet, if you wait for the oil and skillet to warm, the egg mix will spread thinly and evenly across the skillet, making it easier to fold and flip your omelet.
  4. Add a ¼ of a cup of shredded parmesan and lots of pepper
  5. Once the bottom of the egg mix is solid, fold ½ of it over to make your omelet.
  6. Cook for one to two minutes more and then flip and cook on 1-2 minutes on this side to insure omelet is cooked evenly throughout. When down, slide out of skillet and onto a plate, top with avocado.
  7. Add 1 cup of water and a ½ cup of old fashioned oats to a small pot.
  8. Turn stove to high and bring to a boil, turn burner to medium and simmer uncovered for 2-3 minutes, stirring occasionally so oats don’t stick or burn.
  9. Remove from heat and let it sit for a minute or two. Add cottage cheese, turbinado sugar and mix well.
  10. Pour oatmeal into bowl, arrange raisins in smiley face and dive in.

 

One Bowl Recipe

Ingredients

-1/2 tablespoon olive oil

-2 eggs plus 3 egg whites

-1/2 cup old fashioned oats

-1 cup water

-1-2 teaspoons turbinado cane sugar

-1/2 cup 4% milk fat small curd cottage cheese

-small handful of raisins

-1/4 tablespoon of butter if not adding eggs

Directions

  1. Crack eggs in bowl, remove 3 yolks and mix well so liquid has even consistency.
  2. Add oil to skillet and turn stove to medium high (let skillet warm before adding eggs). Wait a minute of two for oil and skillet to warm
  3.  Pour egg mix into skillet move eggs so they cook but don’t brown.
  4. Once eggs are done (solid and not watery), remove from heat and add to bowl.
  5. Add 1 cup of water and a ½ cup of old fashioned oats to a small pot. (If not adding eggs add ¼ table of butter to the mix.)
  6. Turn stove to high and bring to a boil, turn burner to medium and simmer uncovered for 2-3 minutes, stirring occasionally so oats don’t stick or burn.
  7. Remove from heat and let sit for a minute or two. Add cottage cheese, turbinado sugar and mix well.
  8. Pour oatmeal into bowl with eggs, arrange raisins in smiley face and dive in.

 

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3 thoughts on “Bring on Breakfast!

  1. Hi Josh, Good Question. Just using the egg whites increases the protein and portion size without overloading fat and calories. While I do not believe a low fat diet is the best route for health, five to six eggs in one sitting might be a little much.

    Like

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