Turmeric Stove Top Oats

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These oats are natural, made with whole ingredients and I’ve even snuck in a few extra ingredients that bring the nutrition of these oats to another level! For example, adding black pepper and a fat like coconut oil to oatmeal might sound weird but it helps with the absorption of turmeric so don’t skip that but if you don’t have all the ingredients, don’t fret! Just try it anyways or replace an ingredient. Even if zucchini and egg whites sound weird in your oats they really are not… Just trust me friends.
Here are some ways you can experiment with your oats to make them more filling (so you’re not hungry in an hour like I am) or for added nutrients!

Add protein via collagen because it’s tasteless! (I use Further Food)
Add protein via egg whites (makes it super creamy)
Add grated vegetables (like zucchini used here)
Also, just an FYI, I like my oats more liquidy instead of solid and hard…it’s a texture thing for me. If you like them harder, add a bit less liquid.

To be honest, half the reason I love oats so much is because I love ALL the toppings I get to play with on them. I’ll list some of the toppings I use regularly and link them below. Don’t think you need to buy them all or any. They are just additional fun ways to add texture and sweetness but if you do, know that they last for sooo long. I use maybe 1 teaspoon of each topping at a time and those packages go for a long time.

Further Food Nutritionist Commentary:

In just one cup of zucchini, it contains 21 calories, boasting 24% of recommended intake of vitamin C and 43% of recommended intake of healthy eyesight promoting lutein and zeaxanthin. In addition, one obtains an excellent amount of vitamin K and manganese, which plays a role in reversing affect of ‘blood thinning’ medications. Chia seeds contain a great source of soluble fiber, which is helpful for lowering LDL 'bad' cholesterol.' Specifically, with 10 g of fiber in each 2 tablespoon serving, you can't beat that! In addition, chia seeds are rich in protein, calcium, antioxidants and omega 3s. They are one of the richest plant based sources of alpha linoleic acid, aiding in the reduction of inflammation, high cholesterol and enhancing cognitive performance.

By Nikki Nies, MS,RD, LD

Turmeric Stove Top Oats

  • Prep Time:2 minutes
  • Cook Time:8 minutes
  • Servings: 2

Ingredients

Oats:
1/2 cup cup steel cut gluten-free oats (or quick oats)
1 zucchini grated
1.5 cup unsweetened cashew milk (or any)
1 teaspoon coconut oil
1 teaspoon chia seeds
1 teaspoon turmeric powder or Daily Turmeric Tonic
dash black pepper
2 scoops Further Food Collagen (optional)
2 teaspoons Manuka honey (or maple syrup)
1/4 cup liquid egg whites (optional)
Toppings
1 banana
1 teaspoon of each cacao nibs, bee pollen, coconut shreds, goji berries
1 heaping teaspoon of almond butter

Instructions

  1. Combine all oat ingredients except egg whites & honey in a pot over medium heat. Whisking occasionally until heated through and the oats begin to soften (about 5 minutes).
  2. Whisk in egg whites until completely combined with the oats (so the egg doesn’t scramble).
  3. Continue whisking for another 2 minutes until the oatmeal is creamy. If not liquidy enough – add more milk.
  4. Remove from heat and add honey and pour into two bowls.
  5. Have fun with some toppings & enjoy!
Combine all oat ingredients except egg whites & honey in a pot over medium heat. Whisking occasionally until heated through and the oats begin to soften (about 5 minutes). Whisk in egg whites until completely combined with the oats (so the egg doesn’t scramble). Continue whisking for another 2 minutes until the oatmeal is creamy. If not liquidy enough – add more milk. Remove from heat and add honey and pour into two bowls. Have fun with some toppings & enjoy!

Nutrition Information

Per Serving: Calories: 347; Total Fat: 9 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 184 mg; Potassium: 578 mg; Carbohydrate: 50 g; Fiber: 8 g; Sugar: 16 g; Protein: 19 g

Nutrition Bonus:

Vitamin C: 12%; Vitamin A: 12%; Iron: 17%; Calcium: 38%

Fight inflammation with Daily Turmeric Tonic

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