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A Guy's Gotta Eat
The regular guy's guide to eating...
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.
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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):
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Walnuts
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Almonds
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1 or 2 Tablespoons of
peanut butter (dollop on top and mix after
microwaving)
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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:
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Frozen berries
(blueberries, raspberries, marion berries,
elderberries, cranberries, etc.); dried variations
are acceptable substitutes
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Chopped apples
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Sliced banana
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Grapes or raisins
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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
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