Six minute oatmeal
All rolled oats are “instant.” The trick is to give it substance that will power you through the next several hours.
The Facts:
Because oatmeal is one of the few foods that the FDA allows to make a specific health claim – “diets low in saturated fat and cholesterol that include soluble fiber from oatmeal may reduce the risk of heart disease,” a statement that required broad scientific consensus – it stands to reason that any time of day is a smart time for a guy who’s gotta eat.
But we know that breakfast is a vital but quite often skipped meal. People who don’t eat breakfast are four times more likely to be overweight.* So first try to set aside ten minutes each morning for this meal. If there are leftovers, refrigerate it for a post-dinner dessert.
Oatmeal also meets the criteria of an A Guy’s Gotta Eat meal: made in 15 minutes or less, uses ingredients easily stored at home for a long time (i.e., no frequent trips to the grocery store necessary), solidly nutritious and good tasting.
But a point of confusion exists about “instant” versus traditional cylinder-can oatmeal. Both need about five minutes in hot water (we’re talking about rolled oats; steel-cut oats do require about 30 minutes to cook, which effectively relegates it to the leisure classes on weekdays). The difference is “instant” comes with bits of fruit, nuts and flavorings (sugar, cinnamon) already added. With the traditionally packaged oats, you can do much better at making your oatmeal even healthier, tasty and substantial.
| The recipe is easy as 1-2-3: Step 1: Fill 1/3 of a microwavable bowl with dry oatmeal. Sweeten with sugar substitute (to reduce glycemic load), or honey, or brown sugar, or regular sugar, plus cinnamon, to taste. Step 2: Add protein (one or two of the following): - Walnuts
- Almonds
- 1 or 2 Tablespoons of peanut butter (dollop on top and mix after microwaving)
- Egg white (available in cartons, lower fat than a whole egg), or whole egg
- Commercially-prepared powdered protein
Step 3: Add fibrous fruit in generous proportions; just about anything works, but here are my personal favorites: - Frozen berries (blueberries, raspberries, marion berries, elderberries, cranberries, etc.); dried variations are acceptable substitutes
- Chopped apples
- Sliced banana
- Grapes or raisins
- Chopped prunes (surprisingly tasty with fringe benefits)
Mix with water or skim milk. Microwave for 4-6 minutes, stir and eat – perhaps with low fat yogurt or kefir for additional protein and “gut health” attributes as a topping. |
For more ideas on quick, nutrition-packed breakfasts see additional ideas by this writer.
*Due to the fact that the metabolism “powers down” during periods it perceives as starvation, which is about 5 hours without a meal or snack for most guys. Perversely, that means that fewer calories are burned even while the individual feels fatigue and often resorts to bad snacking – which includes 600-calorie Frappuccinos.
For more ideas on healthy meals made with long shelf-life foods in under 15 minutes, get “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlowe & Co, March 2004, with Deanna Conte MS RD LD).
“A Guy’s Gotta Eat” strives to return sanity to the simple act of eating, emphasizing the ease with which sound nutrition can be achieved in a busy workaday schedule through frozen, canned, dried and fresh produce; whole grain cereals, breads and pastas; leaner cuts of beef, chicken and pork; fish and other seafood; and lower-fat dairy products. The book features 15-minute recipes using long shelf-life products, ideal for grocery shopping-averse men and others who are thin on cooking skills – meals that can be faster, tastier, less expensive and far healthier than drive-by foods ubiquitous in our convenience food culture. It is available nationwide where books are sold as well as in scores of public library systems.
Get the whole story on “A Guy’s Gotta Eat.” Order today
Questions for Russ?: Russ Klettke