OATrageous Cookbook. 25+ Oatmeal Recipes

Transcription

1 OATrageous Cookbook 25+ Oatmeal Recipes Meal Mentor 2016

2 Overnight Oats (ONO) Recipes Directions for all Overnight Oats Recipes: 1. Combine all ingredients in a bowl or jar. 2. Cover & refrigerate overnight. 3. Good warm or cold. Almond Joy ONO 1 cup (8-oz) soy or almond milk 1 tbsp coconut flakes 1 tbsp pure maple syrup 2 tsp cocoa powder drop almond extract Per serving: 275 calories, 8.4g fat, 45.9g carbs, 6.8g fiber, 12.8g sugars, 7.3g protein Chef's Note: You can blend into a smoothie. Banana Split ONO ⅓ cup dry rolled oats ⅔ cup (5-oz) soy or almond milk 1 banana slice 1 cup strawberries slice Per serving: 281 calories, 4.6g fat, 57.8g carbs, 9.4g fiber, 21.7g sugars, 6.5g protein Add-on: Add more oats (and milk) or fruit. Lower Fat: Sub drop or two of coconut extract for coconut flakes, or use low-fat coconut flakes. Add-on: Add a side of fruit. Apple Pie ONO ¾ cup (6-oz) soy or almond milk 2-oz plain yogurt ¼ cup applesauce ¼ tsp ground ginger Per serving: 259 calories, 6.1g fat, 41.6g carbs, 6.3g fiber, 10.9g sugars, 9.8g protein Add-on: Add apple slices or side of rice cakes. Brownie Batter ONO ½ cup (4-oz) soy or almond milk 2-oz plain yogurt 1 tbsp cocoa powder 1 tbsp agave nectar Per serving: 286 calories, 5.4g fat, 51.4g carbs, 6.4g fiber, 20.8g sugars, 10.4g protein Add-on: Add nuts or side of fruit. OATrageous Cookook (Spring 2016) 1

3 Carrot Cake Overnight Oats ¾ cup (6-oz) soy or almond milk ½ carrot shred 3 dates chop ¼ cup pineapple dice ¼ tsp vanilla extract dash ground nutmeg dash ground ginger Per serving: 288 calories, 4.8g fat, 56.6g carbs, 8.8g fiber, 21.8g sugars, 7.3g protein Add-on: Add walnuts as a topping. Cookie Dough ONO ⅔ cup (5-oz) soy or almond milk ¼ tsp ground cinnamon dash ground nutmeg ¼ tsp vanilla extract 2 tsp pure maple syrup 1 tbsp chocolate chips Per serving: 279 calories, 8.2g fat, 45g carbs, 5.5g fiber, 14g sugars, 6.9g protein Lower Fat: Omit chocolate chips. Add 2 tbsp raisins. Add-on: Add nuts or a side of fruit. French Toast ONO ¾ cup (6-oz) soy or almond milk 2 tsp pure maple syrup mash Per serving: 281 calories, 5.5g fat, 52.8g carbs, 7g fiber, 15.8g sugars, 6.8g protein Add-on: Add a side of fruit. Lemon Drop ONO ½ cup (4-oz) soy or almond milk 1 banana mash 1 lemon (juice) Per serving: 286 calories, 4.3g fat, 56g carbs, 8.3g fiber, 15.4g sugars, 7.4g protein Add-on: Add a side sweet potato. Mint Chocolate Chip ONO 1 cup (8-oz) soy or almond milk drop peppermint extract (or fresh mint) 1 tbsp chocolate chips slice Per serving: 265 calories, 6.4g fat, 46.0g carbs, 6.9g fiber, 10.2g sugars, 7.3g protein Lower Fat: Replace chocolate chips with cocoa powder (to taste). Add-on: Add a side of fruit. OATrageous Cookook (Spring 2016) 2

4 Peanut Butter ONO ⅓ cup dry rolled oats ⅔ cup (5-oz) soy or almond milk slice 1 tbsp peanut butter 2 strawberries slice Per serving: 284 calories, 12.1g fat, 38.2g carbs, 6.4g fiber, 10.1g sugars, 9.1g protein Lower Fat: Omit peanut butter. Add plus 1 grapefruit on the side. Add-on: Add more oats (and milk) or fruit. Raspberry Peach ONO ⅓ cup dry rolled oats ⅔ cup (5-oz) soy or almond milk mash 1-2 tsp jam (your choice) 1 peach pit, slice 1 cup raspberries Per serving: 285 calories, 4.7g fat, 60g carbs, 14.4g fiber, 21.2g sugars, 7.3g protein Add-on: Add a side of rice cakes or more fruit. Pumpkin ONO ½ cup (4-oz) soy or almond milk ¼ cup pure pumpkin 1 tbsp pure maple syrup ¼ tsp ground cinnamon dash ground nutmeg dash ground cloves dash ground ginger Per serving: 248 calories, 4.3g fat, 47.5g carbs, 6.9g fiber, 14.4g sugars, 6.6g protein Add-on: Add a side of fruit or rice cakes. OATrageous Cookook (Spring 2016) 3

5 Baked Oatmeal Recipes Baked Pumpkin Oatmeal serves 2 1 cup dry rolled oats ½ tsp baking powder 1 tsp ground cinnamon 2 tsp walnuts or pecans chop 1 banana mash ½ cup (4-oz) soy or almond milk ¼ cup pure pumpkin 1-2 tbsp brown sugar 1 tsp vanilla extract 2. In a small bowl, combine oats, baking powder, cinnamon and nuts together. 3. In another bowl, cream banana, milk, pumpkin, sugar, and vanilla together. 4. Add pumpkin mixture into oat mixture and stir until well combined. 5. Transfer mixture to 2 small ramekins and bake minutes, or until top is firm. Per serving: 288 calories, 5.4g fat, 55.0g carbs, 7.6g fiber, 17.7g sugars, 7.3g protein Lower Fat: Omit walnuts. Add ½-cup blueberries on the side. Add-on: Add yogurt or a side of fruit. Good warm or cold. Baked Snickerdoodle Oatmeal serves 2 1 zucchini peel, dice 1 cup dry rolled oats ½ cup (4-oz) soy or almond milk 4 tsp pure maple syrup 1 tsp vanilla extract ½ tsp baking powder ¼ tsp molasses ground cinnamon raw sugar 3-oz yogurt (plain or vanilla) 2. Place zucchini in a food processor and pulse a few times. 3. Add oats and pulse a few more times until very chewed up and almost combined. 4. Add milk, maple, vanilla, baking powder, and molasses, whiz until a batter forms. 5. Transfer mixture to 2 small ramekins and bake minutes, or until top is firm. 6. Sprinkle with cinnamon and sugar. 7. Top with yogurt or eat on the side. Per serving: 255 calories, 4.3g fat, 44.9g carbs, 5.5g fiber, 13.8g sugars, 9.2g protein Add-on: Add a side of fruit. Good warm or cold. OATrageous Cookook (Spring 2016) 4

6 Birthday Cake Baked Oatmeal 6 tbsp dry rolled oats 1 tbsp oat flour ¼ tsp baking powder ⅛ tsp baking soda 1 tbsp pure maple syrup 1 tbsp applesauce 3-4 tbsp soy or almond milk 3-oz yogurt (plain or vanilla) sprinkles (optional) 2. In a small bowl, combine oats, oat flour, baking powder and baking soda. 3. Add in maple syrup, vanilla, applesauce, and 2 tbsp milk. 4. Stir & add more milk until batter forms. The mixture should be wet, not sopping. 5. Transfer mixture to a small ramekin and bake minutes, or until top is firm 6. Top with yogurt icing and sprinkles. Chef's Note: You can make your own oat flour by putting oats into a food processor and letting motor run until oats are the consistency of flour. Brownie Breakfast Bake serves 2 1 banana ⅔ cup (6-oz) soy or almond milk 1 tsp vanilla extract 2 tbsp cocoa powder ½ tsp baking powder 1 cup dry rolled oats 2. In a blender or food processor, add banana, milk, and vanilla extract and blend until smooth and creamy. 3. Add cocoa, cinnamon, and baking powder and blend again. 4. Add oats and blend until smooth, stopping to scrape the sides if needed. 5. Transfer mixture to 2 small ramekins and bake minutes, or until top is firm. Per serving: 249 calories, 5.4g fat, 46.4g carbs, 8.3g fiber, 8g sugars, 7.6g protein Add-on: Add yogurt or a side of fruit. Good warm or cold. Add-on: Add a side of fruit. Good warm or cold. OATrageous Cookook (Spring 2016) 5

7 Carrot Cake Baked Oatmeal ¼ tsp baking powder ½ tsp pumpkin pie spice ground ginger ⅓ cup (2.5-oz) soy or almond milk 1 carrot shred 1 tbsp pure maple syrup (or other) ½ cup pineapple dice 2. In a small bowl, combine oats with baking powder, pumpkin pie spice, and a light dash of ginger. 3. In another bowl, combine milk, shredded carrot, vanilla, and maple syrup. 4. Stir wet mixture into dry mixture. 5. Transfer mixture to a small ramekin and bake minutes, or until top is firm. 6. Serve topped with pineapple. Per serving: 297 calories, 4.1g fat, 60.1g carbs, 7.3g fiber, 23.8g sugars, 6.7g protein Add-on: Add yogurt or a side of fruit. Cherry Almond Baked Oatmeal ⅓ cup frozen pitted cherries ⅓ cup (2.5-oz) soy or almond milk ⅓ cup applesauce ¼ tsp baking powder ¼ tsp almond extract 2-oz yogurt (plain or vanilla) 2. Use a blender or food processor to puree the frozen cherries and milk. 3. In a mixing bowl, combine cherry mixture with oats, applesauce, baking powder, and vanilla and almond extracts. 4. Transfer mixture to a small ramekin and bake minutes, or until top is firm. 5. Top with yogurt or eat on the side. Per serving: 274 calories, 4.5g fat, 47.9g carbs, 6.3g fiber, 17.7g sugars, 9.6g protein Add-on: Add a side of fruit. Good warm or cold. Good warm or cold. OATrageous Cookook (Spring 2016) 6

8 Lemon Baked Oatmeal ¼ tsp baking powder 1 banana divided 1 lemon (juice) 2 tbsp (1-oz) soy or almond milk ¼ tsp lemon extract (optional) Red Velvet Cake Oatmeal 1 small roasted beet peel, dice ⅓ cup (2.5-oz) soy or almond milk 1 tbsp cocoa powder 1 tbsp pure maple syrup ¼ tsp vanilla extract 2. In a small bowl, combine oats and baking powder. Set aside. 3. In another bowl, mash ½ of the banana. 4. Stir in lemon juice, milk, and lemon extract, if using, and cream mixture. 5. Add wet mixture to dry mixture and stir. 6. Transfer mixture to a small ramekin and bake minutes, or until top is firm. 7. Eat remaining on the side. 2. Blend roasted beet with 1 tbsp milk. 3. Combine all ingredients in a small bowl. 4. Transfer mixture to a small ramekin and bake minutes, or until top is firm. Per serving: 279 calories, 4.7g fat, 54.8g carbs, 8.2g fiber, 20.5g sugars, 8.4g protein Add-on: Add chocolate chips or yogurt on top. Per serving: 283 calories, 3.7g fat, 60.9g carbs, 9g fiber, 16.3g sugars, 7.4g protein Good warm or cold. Add-on: Add yogurt or a side of fruit. Good warm or cold. OATrageous Cookook (Spring 2016) 7

9 Oatmeal Recipes Bombay Breakfast ¾ cup (6-oz) soy or almond milk ground cardamom 1½ tbsp applesauce ½ cup mango 1 tbsp brown sugar dice Cinnamon Roll Oatmeal ¾ cup (6-oz) soy or almond milk ¼ tsp vanilla extract dash ground nutmeg 1 tbsp brown sugar 1. In a small pot, bring milk to a simmer. 2. Add oats (plus more milk or water if you like your oatmeal soupy), and a few dashes of cardamom. 3. Cook over medium heat until desired consistency is reached. 4. Stir in applesauce and taste, adding more cardamom if desired. 5. Spoon into a serving bowl and top with mango, brown sugar, and a dash of cardamom. Per serving: 283 calories, 5.5g fat, 54.6g carbs, 6.6g fiber, 23.7g sugars, 6.6g protein 1. In a small pot, bring milk and vanilla to a simmer. 2. Add oats, cinnamon, nutmeg, brown sugar, and a pinch of salt, if desired. 3. Cook over medium heat until desired consistency is reached. Per serving: 219 calories, 4.7g fat, 38.5g carbs, 5.5g fiber, 9.4g sugars, 6.2g protein Add-on: Add a side of rice cakes or a potato. Add-on: Add more mango or coconut flakes. OATrageous Cookook (Spring 2016) 8

10 Double Chocolate Oatmeal 2 tbsp cocoa powder vanilla extract 1 tbsp chocolate chips ground cinnamon (optional) slice 1. Cooks oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Stir in cocoa and a drop or two vanilla. 3. Top with banana slices and chips. 4. Garnish with cinnamon, if desired. Per serving: 288 calories, 7.4g fat, 53.3g carbs, 9.2g fiber, 13.2g sugars, 8.8g protein Lower Fat: Omit chocolate chips. Add another. ¼ cup applesauce Easy Oatmeal 1. Cook oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Once cooked, mix with applesauce and cinnamon, and serve. Per serving: 183 calories, 2.7g fat, 35.1g carbs, 5.2g fiber, 6.6g sugars, 5.5g protein Hawaiian Oatmeal 1 tbsp raisins 1 cup pineapple dice ¼ tsp ground cinnamon 2 tsp brown sugar 1. Cooks oats and raisins in ¾-cup water (or more if you like your oatmeal soupy). 2. Once cooked, mix with pineapple (If using frozen pineapple, add with oats and raisins.) 3. Sprinkle cinnamon and sugar over top, and serve. Per serving: 289 calories, 2.9g fat, 61.1g carbs, 6.9g fiber, 26.9g sugars, 6.5g protein Lemon Blueberry Oatmeal 1 banana 1 lemon (juice) (or ½ tsp lemon extract) ¼ cup blueberries 1. Cooks oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Mash banana and stir into oatmeal. 3. Add lemon juice/extract and salt, if desired, and stir. 4. Top with blueberries. Per serving: 292 calories, 3.2g fat, 60.8g carbs, 8.7g fiber, 19g sugars, 7.2g protein OATrageous Cookook (Spring 2016) 9

11 Maple Oatmeal ¼ cup applesauce 1 tbsp pure maple syrup ground cinnamon slice 1. Cooks oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Once cooked, stir in applesauce. 3. Transfer to a bowl and drizzle with maple. 4. Add banana and a dash or two of cinnamon, as desired. Per serving: 287 calories, 2.9g fat, 61.7g carbs, 6.5g fiber, 25.7g sugars, 6.1g protein Add-on: Add a side sweet potato. Peaches n' Cream Oatmeal ¼ cup applesauce ½ cup (4-oz) soy or almond milk 2 peaches pit, slice ¼ tsp ground cinnamon ½ tsp raw or brown sugar 1. Cooks oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Once cooked, stir in applesauce and milk. 3. Warm briefly on the stovetop, if desired. 4. Top with peaches and sprinkle with cinnamon and sugar. Per serving: 285 calories, 4.7g fat, 56.2g carbs, 8.6g fiber, 24.5g sugars, 7.8g protein Pear-Berry Oatmeal 1 pear slice ¼ cup blueberries ¼ cup applesauce 1. Cook oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Once cooked, mix with pear, blueberries, and applesauce. Per serving: 283 calories, 3g fat, 61.3g carbs, 10g fiber, 23.8g sugars, 6.3g protein Pumpkin Pie Oatmeal ½ cup pure pumpkin dash ground ginger dash ground nutmeg dash ground cloves 1 tbsp pure maple syrup ¾ cup (6-oz) soy or almond milk 1. In a small bowl, mix together pumpkin, spices, vanilla, and maple syrup. Set aside. 2. In a small pot, bring milk to a simmer. 3. Add oats and stir. 4. Add pumpkin mixture, and stir again. 5. Cook over medium heat until desired consistency is reached. Per serving: 283 calories, 5.1g fat, 53.4g carbs, 9.2g fiber, 16.7g sugars, 7.6g protein Add-on: Add raisins or nuts. OATrageous Cookook (Spring 2016) 10

12 Strawberry Lemonade Oatmeal ¼ tsp vanilla extract 2 tbsp fresh lemon juice ½ tsp brown sugar 2 tbsp strawberry jam ⅓ cup strawberries lemon zest (optional) 1. Cook oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Once bubbling, add vanilla and lemon juice, stirring to combine. 3. Reduce heat to low and swirl in sugar and jam, until oatmeal is pink. 4. Transfer to a bowl and top with strawberries and lemon zest. Per serving: 286 calories, 3.1g fat, 59.6g carbs, 5.2g fiber, 29g sugars, 5.9g protein Strawberry Shortcake Oatmeal 2 tsp pure maple syrup ¼ tsp ground cinnamon 2-oz yogurt (plain or vanilla) 1 cup strawberries dice Sweet Potato Oatmeal ½ cooked sweet potato 1¼ tsp pure maple syrup ground cinnamon or pumpkin pie spice chopped nuts (optional) slice 1. Mash sweet potato using a fork or potato masher, adding a splash of milk or water if necessary. (You want a sweet potato puree.) 2. Mash in half of the bananas slices (you want to leave some for a topping) and set aside. 3. Cook oats in ¾-cup water (or more if you like your oatmeal soupy). 4. Stir in sweet potato-banana mixture. 5. Reduce heat to low and continue to cook until oatmeal is orange and heated through. 6. Transfer to a bowl and top with remaining banana slices, cinnamon or pumpkin pie spice as desired and nuts, if using. 7. Drizzle with maple syrup and serve. Per serving (no nuts): 281 calories, 3g fat, 58.6g carbs, 7.5g fiber, 16.3g sugars, 7.2g protein Add-on: Add a side of fruit or rice cakes. Prep: Cook sweet potato ahead. 1. Cook oats in ¾-cup water (or more if you like your oatmeal soupy). 2. Combine cooked oats with maple syrup, vanilla, and cinnamon. 3. Top with yogurt and strawberries. Per serving: 284 calories, 3.8g fat, 52.4g carbs, 15.5g fiber, 19.6g sugars, 9.6g protein OATrageous Cookook (Spring 2016) 11