Oats for Breakfast – Overnight Cold Oats or Blueberry Protein Pancakes!
Stuck in a rut for breakfast options? Don't worry — we've got you covered. Here are two new recipes that will taste amazing, keep you full, satisfy your sweet-tooth, and help you boost your metabolism to burn body fat! First, I'll give you the recipes, because I know that's why you're probably reading this! Then, I'll give you the rundown on why these delicious breakfast options will keep you fuller and increase your metabolism!
Overnight Cold Oats
Soak 45–90 gr. or oatmeal (your preference depending on your carbohydrate intake requirements) in almond milk, egg whites, or water, and refrigerate overnight.
In the morning, add a heaping scoop of NutraBio protein powder — change it up and get creative with flavors and types of protein here! I alternate between Muscle Matrix, 100% Whey Isolate, and Classic Whey. Top the meal with some uncooked oats and a serving of cinnamon for added flavor and health benefits! Another way to change this up is by adding a mashed banana (and consider using an under-ripe one)!
I know you'll have the urge to throw this on the stove or in the microwave, but resist the temptation. Eat it cold! I know this meal sounds different, but I promise it tastes better than it sounds!
Blueberry Protein Pancakes
This is one of my favorite pancake recipes. Here's what you'll need — four egg whites, 1 whole egg, 130 gr. oat flour or blended oatmeal (depending on how thick you want the pancake batter), 1 teaspoon of cinnamon, and 1 teaspoon of baking powder. From here, you can get creative with add-ins, but I like to make blueberry pancakes. To do this, add a handful of blueberries — adds extra flavor and antioxidants!
Side note – these pancakes also reheat really well. So, consider making a double or triple batch so you have more on hand and save time!
OK, now that the recipes are out of the way, here are the details on why these two options do more than satisfy your sweet tooth. Both recipes pack a solid amount of high-quality protein. And, if you may or may not know, protein is more satiating than carbohydrates and fat (it keeps you fuller longer and will likely help you eat less) and protein also has a higher thermic effect than carbohydrates and fat. That simply means it takes more energy to get what we need from protein than it does compared to carbohydrates and fat.
Next, the raw oats. Whey raw oats? It is because raw oats contain resistant starch! Resistant starch is a type of carbohydrate that resists digestion in the small intestine – it is similar to dietary fiber. So why is this good? The undigested resistant starch goes on to ferment in the large intestine tine and make more good bacteria in the gut, which can help with glycemic control. Other benefits include lower cholesterol levels, feeling fuller longer, and reduced fat storage to name a few. Additionally, a study cited by Consumer Reports noted a boost in metabolism, which can help you burn more of those unwanted calories!
Oh, and you may also be wondering why the under-ripe/green banana referenced in the cold overnight oats recipe. It's because under-ripe bananas also pack a punch when it comes to resistant starch!
So, give these two new breakfast options and try, and let us know what you think!