Recipe for an oatmeal breakfast

Do you recognize this feeling? You've just had a huge amount of bread during breakfast, but one hour later you feel hungry again. The following recipe comes to your rescue! This breakfast is the ideal combination of slow releasing carbohydrates, fibres and proteins. Furthermore, it is low in saturated fat and contains a lot of essential nutrients.

Personally, I don't like those strange units like "a teaspoon", "a cup" because all spoons and cups are different. So I give the quantities in this recipe in grams. By using a kitchen scale, you can make sure you add the right amounts.

Ingredients

• 100 grams Rolled Oats (no sugar added)
• 300 mL low fat- GEEN STREEPIE. or buttermilk
• Optional, of: if desired: 25 gram whey-protein (for the sportive types among us)
• Preparation
• Mix 300 mL milk with 100 grams of rolled oats in a bowl.
• Put it for 3 to 4 minutes in the microwave (650 W) until the First bubbles will appear in the bowl.
• Stir it and leave it on the table for 5 minutes to cool before you tuck into it!.

Comments

• Make sure you buy rolled oats without added sugar. Natural rolled oats contain 1 gram of sugar per 100 gram. You can vary this recipe breakfast by adding e.g. pieces of fruit, almonds, hazelnuts and/or raisins
• This breakfast is rich in calcium, phosphor, vitamin B1 and magnesium. The amount of calories looks pretty high, but the Gi-value is very low. This means that it takes a lot of time to digest the food. Therefore it gives you long term energy and you won't grab cookies or candy for the rest of the morning.
• If you practice weight training, you can optionally add whey protein. By adding an common amount (24 grams), this breakfast will give you 48 grams of protein.

Nutritional facts per portion

• Energy: 2371 kJ, 567 kcal
• Protein: 48 grams
• Carbohydrates: 73 grams
• Fat: 9 grams (1.5 saturated)
• Fibres: 9 gram

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