Best of the Low Carb Blogs
Resolutions You Can Keep
Cooking Low Carb Part One
Cooking Low Carb Part Two
Hot & Quick: Breakfast
Saccharin: The Sweet Truth
New Year's Quotes
Quashing the Weather Excuse
Truth About Vitamin E
Want to Lose the Fat?
SIGN UP TO SUBSCRIBE
One of the precepts of a low carb diet is making sure to get enough protein with every
meal. Breakfast poses a difficult challenge for people who don't like eggs. I had a
conversation recently with an egg-averse friend who asked me, "How am I going to get
enough protein in the morning?"
DH's Power Oatmeal
For a lot of folks, the stereotypical low carb staple bacon immediately springs to mind.
But the typical serving of bacon doesn't provide all that much protein. According to the
USDA's nutrition database, a 3-strip serving contains only 6 grams of protein, not nearly
enough to get you off to a good start.
But what about people who don't even like bacon, like my friend? He isn't even particularly
interested in going all-out low carb, he'd just like to eat a healthier diet and not be
starving all the time. For people like that, I have a question: how do you feel about oatmeal?
I grew up in New England, and loved having a nice hot bowl of oatmeal with maple syrup and
raisins before going off to school. Nowadays, of course, such a breakfast would spike my
blood sugar within minutes, and within an hour, I'd be crashing. Not the best way to start
the day, right?
But I do still have oatmeal from time to time, even though I now live in the desert South West.
I don't eat Quaker's straight from the box, and I especially avoid the sugar — and chemical-laden
packets of "instant" oatmeal. No, when I have oatmeal, it's usually served up by my dear husband
("DH" in message board lingo), and it's his very own recipe.
We've tried just about every low carb oatmeal/porridge recipe to pop up on the web over the
years, and this remains our favorite. The texture is true, and the flavor is a very good neutral
base for "extras," just as with traditional oatmeal.
You will note that this recipe comes pretty close to blowing your entire carb allowance for the
day if you're on induction, so I recommend you set it aside until induction is over. But even
insulin resistant folks should be able to handle this level of carbs early in the day, and there
is a walloping 25 grams of protein per serving.
I must caution you to watch what you add as your extras. You can be liberal with sugar-free
syrups, but once you move on to fruits, jams, or other extras, be sure to take note of the
portions you are using.
This recipe is also ideal if you're pressed for time in the morning. You could measure out the
dry ingredients into zip lock bags in advance. When you're ready for breakfast, just grab one,
dump the contents into a bowl, add the water, and nuke it. Breakfast in 3 minutes? Sounds good
Measure the dry ingredients into a medium-sized microwave-safe bowl. Stir briefly to combine.
- 1/3 cup quick-cooking oatmeal, not instant
- 1/4 cup Designer Whey French vanilla whey protein powder
- 1/8 cup almond flour
Add the water, and mix until the liquid is incorporated through the dry ingredients, and there
are no big lumps.
Microwave uncovered, or cover with a vented lid, on high for 2 minutes. Since microwaves vary,
you may need to cook your oatmeal for a shorter or longer time.
Remove from microwave, and stir. Let stand for a minute or two for the flavors to combine and
the texture to even out, and then add your "extras" and enjoy!
Note that these proportions makes a fairly "dry" hot cereal. If you like a wetter oatmeal, experiment
by adding extra water — but start with the 3/4 cup.
- a dash of heavy cream and a sprinkle of cinnamon
- a quarter-cup of blueberries or diced strawberries
- a drizzle of sugar-free maple syrup
- a tablespoon of sugar-free jam
- anything else you used to put on your oatmeal that has an acceptable
APPROXIMATE NUTRITION INFORMATION:
259 calories; 9.5 g fat; 22 g carbohydrate; 4 g fiber; 25 g protein
Did you try this recipe? Did you like it? I'd like to encourage my husband to experiment more in the
kitchen, so please let me know! Of course, if you have any other questions
or comments, I will be happy
to field them as well.
Copyright © January 2006 Joan Hedman and Low Carb Luxury