Most of us don’t need more protein in our diet but many of us don’t get enough protein at breakfast. Studies show that a larger breakfast, with protein levels around 20 grams, can improve blood sugar and set the satiety tone for the day. Here’s a way to give your oatmeal a boost. Start with steel cut oats, they take longer to cook (about 30 minutes) but they are worth the effort. I batch cook them on a Sunday so that all I have to do is microwave throughout the week. For about 5 servings, cook 1 cup of oats in 2 cups of water and 2 cups of fat free milk (or milk of choice, with the exception of almond milk which is low in protein). To up the protein even more, add two beaten eggs before the oatmeal is finished cooking. Note: To prevent the eggs from scrambling, you’ll have to temper the eggs by adding some of the hot oatmeal to the eggs before stirring them into the oatmeal. The eggs will also give the oatmeal a delicious, creamy texture. I finish with some raisins, chopped walnuts and a light sprinkle of brown sugar. Store in the fridge and reheat a serving each morning for a fast, balanced bowl of protein, high fiber carbohydrate and heart healthy fat (from the walnuts).
Protein Substitute: If you don’t want to add eggs, top your oatmeal with a dollop of Greek yogurt.