Maple Apple Protein Oatmeal
This deliciously satisfying, cinnamon and apple flavored oatmeal is designed to support weight loss, increase muscle mass and improve overall health. Steel cut oatmeal is a fiber rich, low glycemic food that improves blood sugar levels, lowers cholesterol and enhances gut health. It is also rich in iron and B vitamins to help increase energy. Instant oatmeal has been stripped of its fiber and nutrients, making it an unhealthy alternative. Whey protein enhances satiety, lowers blood pressure, reduces inflammation and helps reverse age-related muscle loss.
Serves: 2 large or 4 small
Cooking Time: 15 minutes
Ingredients
- 1 cup steel cut oatmeal
- 1 scoop vanilla whey protein powder (no or low sugar)
- 1 cup low-fat milk
- 1½ cup water
- 1 apple, cut into ½ inch pieces
- ½ cup crushed walnuts
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
Cooking Instructions
1. Pour 1 cup of water and low-fat milk into a small pot and bring to boil over medium heat. Add oatmeal, cinnamon. Reduce heat to medium-low and simmer until liquid is absorbed, 7-10 minutes while stirring occasionally.
2. Remove oatmeal from heat. Mix protein powder and½ cup water in a blender and stir into oatmeal.
3. Add maple syrup, walnuts and apples. Serve hot.
Nutrition per small serving
310 calories; 11.8 g fat (1.2 g sat, 1.7 g mono, 7.4 poly);32 g carbohydrate; 22 g protein; 13 g sugar; 4 g fiber; 95 mg sodium; 528 mg potassium.
Recipe by Katy Nishida
