Oats and Fruit Granola

Oats and Fruit Granola

Ingredients:

3 lbs Oats 

2 package (20 oz) Blueberries, frozen (unsweetened) 

2 package (20 oz) Strawberries, frozen, (unsweetened )

4 cup Oat Bran 

1 cups Trivia 

Directions

Preheat oven to 250 degrees

Spray Pan with home make non-stick cooking spray, add oats, berries and oat bran, and sprinkle all natural sweetner top. 

Place in oven. Set timer to 1 hour. At 1 hour, mix the cereals. Place back in overn. Set timer to 1 hour. Do this a total of 3 hours. I've let it go another 1/2 hour until it sends out a rich,delicious smell. But then the oven must be turned off. Remove from oven or leave in. If you leave it in the oven, don't just forget it! When cool, I put it in a 2 gallon zip-type bag and put it away in freezer.

Makes 40 1/2 cup servings.

Nutritional Info

• Servings Per Recipe: 40
• Amount Per Serving
• Calories: 167.3

• Total Fat: 2.8 g
• Cholesterol: 0.0 mg
• Sodium: 1.9 mg
• Total Carbs: 31.6 g
• Dietary Fiber: 5.7 g
• Protein: 6.7 g

Let's Get Healthy, 

Coach TIA

Crab and Egg English Muffin

Crab and Egg English Muffin

 Skeptically, I ordered this for breakfast in Milwaukee at our hotels restaurant. 

It tasted wonderful!!

It was simply made

2 pouched egg

2 oz lump crab meat

1 English muffin 

Cracked pepper on top 

Make sure the egg is runny to be the sauce. 

Chicken of the Sea Lump Crab

35

1

1

7

2 Large Eggs

140

0

10

12

1 Whole Grain English Muffin

120

26

1

5

totals:

calories 295

carbs 27

fat 12

protein 24

This packs a punch with 24 grams of protein and only 295 calories! Enjoy, Coach TIA

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Simple Protein Smoothie

banana and berry smoothie 

Ingredients: 1 Scoop - Whey Protein Powder 1/2 cup - nonfat milk 1/2 Banana fresh (about 3-4") (optional)  5 strawberries frozen, unsweetened (or any kind of frozen fruit) 
2 ice cube

Directions

Add the milk, banana and whey powder until blended. Then add frozen strawberries and ice.

Pulse the blender to chop up ice, then blend until the constancy you desire.

If you want a smoothie thin add some cold water.

Enjoy, 

Coach TIA 

Nutritional Info

Creative Oatmeal Combinations

Creative Oatmeal Combinations

There is nothing better than a warm and hearty bowl of oatmeal, but it isn’t all that great and exciting by itself. But add fruit, nuts and other toppings make it outstanding! It only takes minutes to make and it makes your morning easy by having the add-ins ready in the frig.

Here are a lot of combinations below to add make your oatmeal exciting. and nutrients.

One serving of cooked oatmeal (about 1 cup cooked) contains

150 calories, 3 grams of fat, 27 grams of carbs, around 6 grams of protein, and 4 grams of fiber.

• 2 Tbsp dried cranberries, 1 Tbsp toasted pistachios, 1 tsp sugar (115 calories)
• 2 Tbsp raisins, 1 Tbsp chopped pecans,

Iced Vanilla Protein Cappachino

* Milk, 1%, 1 cup  

* Regular Coffee, 2 cup  

* Whey protein powder, 2 scoops 

* ice cubes, 10 cubes ( 5 cubes blend 5 cubes in glass) 

Optional :* Stevia packet, 1- 4 packets, if you want it sweeter you can add 

Directions

This makes 4 servings of 8 oz. 

Cool coffee
Mix all ingredients in blender however only Include 5 ice cubes.Next pour over 5 ice cubes. You can make it a frosty drink by adding all 10 cubes in the blender.  

Baked Oatmeal Squares

 Ingredients

3 cups oats 

2 tsp Baking Powder 

1/2 tsp cinnamon 

1/2 tsp salt 

1/2 Cup orange juice

1/2 Cup Applesauce, unsweetened 

1 tsp Vanilla 

4 egg whites 

1 cup skim milk 

optional

1 cup dried cranberries -   (if added add to nutrition 440 calories, 4 g fat, 96 carbs, 4 fiber, 76 sugar)

Basic Oats with Raisins and Oat Combination Ideas

Chocolate Protein Oatmeal (no raisins)

1/2 cup 1% milk
1/2 cup rolled oats
1/8 cup raisins
1 tsp cinnamon

Nutritional values:
Calories 266

Calories from Fat 36
Total Fat 4.0g
Saturated Fat 1.2g
Cholesterol 6mg
Sodium 58mg
Total Carbohydrates 50.0g
Dietary Fiber 6.0g
Sugars 17.6g
Prot 10g
Cal20%

Iron 13

FACT: 1/2 cup whole, old fashioned Quaker Oats only has 150 calories.

IDEAS for Oat Combination:

Oatmeal Blueberry Muffins Coffee Cups Recipe

10 & 12oz large coffee cups
2 servings each

Blueberry Muffins Cup

1 cup whole wheat flour

1/2 cup oats
2 Trivia packets
4 Tbs pure cane sugar

1 tablespoon baking powder

1 teaspoon ground cinnamon
1/2 teaspoon salt

1 cup skim milk1 egg

1/4 cup apple sauce (naturally sweetened)

1 cup blueberries

Directions: 

Oatmeal Fritters

Ingredients

• spray extra virgin olive oil
• 2+ cups cooked oatmeal (1 cup dried precooked oatmeal, cooked with only water) - for best results use chilled or cooled oatmeal in perpetration stage.
• 1 - 2 Tbs of Whole wheat flour

Preparation

Spray oil in a large skillet over medium heat. Form the oatmeal into 1-inch balls and flatten into patties. (Add more flour 1 tablespoon at a time if the patty doesn't keep it's shape) When the oil is hot, add the patties to the pan in a single layer. Cook 3 to 5 minutes per side until golden. Pat fritters with paper towels and serve warm or at room temperature.

For topping you can add berries, honey or Greek yogurt and honey mixture. Yummo!!!

Time: 13 minutes with cooked oatmeal

For added protein add an egg or cottage cheese to the fritter.

Enjoy!

Coach TIA

Nutrition Facts

OATS, So Good For You!!!

Oats are so very awesome!

They help your body in so many was. Now I am talking about natural oats instant or quick and steel cut. Not the kind that come in those cute little pre-sized packages with tons of sugar added.

Lowers and Keeps Cholesterol Down: A 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months.

Keeps your blood sugars stable: Eating oats can help with not rise your blood sugars over a longer time period.

Reduce Cancer Risks: Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer.

Rich Soluble Fiber: A daily serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

High Fiber Food: Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular.

Enhances Athletic Performance: Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

Aids in Weight loss: Oatmeal is considered one of the best foods to eat for weight loss. It preforms as a filler and provides more energy than in other carbohydrate diets. As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased, feeling fuller longer.

Acts as Anti-depressant: Eating oats helps in dealing with depression. It has been proven that oats work as an anti-depressant and help in keeping the mind calm. Consumption of unrefined oatmeal is said to reduce stress, while cooked oats helps to get rid of fats.

Quality Proteins: According to the World Health Organization (WHO) they have confirmed that the protein quality in oats is equal to that of soy protein.

Oats are one of the 5 things I think you should eat on a daily basis. To see what other food I think you should eat Foods That Should Be Eaten Daily in a Healthy Life Style http://coachhurt.blogspot.com/2010/11/foods-that-should-be-eaten-daily-in.html.

Let's Get Healthy,

Coach TIA

sources:

Eat More Oats :http://www.eatmoreoats.com/aboutoats.html

Buzzel.com: http://www.buzzle.com/articles/oats-nutrition-facts.html

Clean Eating Meal Ideas for Breakfast

Clean Eating Meal Ideas for Breakfast

Breakfast

If not working out right a way then eat breakfast with in 30 minutes of getting up.

It starts your metabolism going. (it starts your body burning calories)

1) 2/3 cup oats, 1/4 cup blueberries, stevia, 1/2 cup skim milk (340)

2) 1 1/2 cups Kashi, 1/4 cup blueberries, 1 cup skim milk (370)

3) 1 cup oats, Stevia, 1/4 cup raisins (380)

4) 1 1/2 cup kashi cinnamon harvest (285), 1 1/4 cup skim milk (145)

5) 2 scoops whey shake (220)

6) 2 eggs and 2 egg whites (180), 1 1/4 cup skim milk (145)

7) Breakfast Casserole (breakfast sausage, multi grain bread, shredded reduced fat sharp cheddar cheese, egg, fat free milk) (282)

8) Granola Breakfast Bars (oats, whole wheat flour, applesauce, honey) (135)

9) 2 TBSP Peanut Butter (100), 1 Banana (100)

10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)

Watch the next few posts for meals for the rest of the day.

Let's Get Healthy!

Coach TIA HURT