Oatmeal is often overlooked next to other classic breakfast foods like pancakes, eggs on toast and French toast. But all the forementioned would be nothing without eggs, which add richness, flavour, and texture to your dishes. It is the same with oatmeal, so why not transform your boring oatmeal into a fluffy goodness and add an extra protein boost by mixing it with a whisked egg. (https://fitwithmona.eu/macros-what-are-they-and-should-you-track-them/)
Oats – one of the healthiest grains on earth
Oats are a whole grain food, known scientifically as Avena sativa. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. They are a gluten-free whole grain and a great source of important vitamins, minerals, fibre, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
The nutrient composition of oats is well-balanced. They are a good source of carbs and fibre, including the powerful fibre beta-glucan. Oats are loaded with important vitamins, minerals and antioxidant plant compounds like Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamins B1 and B5. Half cup of oats (78 grams) has 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fibre, but only 303 calories. This means that oats are among the most nutritious you can eat.
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats and may help lower blood pressure levels by increasing the production of nitric oxide and have anti-inflammatory and anti-itching effects.
Oats are high in the soluble fibre beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness. So not only is oatmeal a delicious breakfast food — it is also very filling food, which can help you eat fewer calories and lose weight.
All in all, oats are among the healthiest foods you can eat. However, to make your morning oats a true supper meal, it would be a great idea to add some more protein and fats to this healthy carb. Here is where one of the best and balanced sources of protein and fats comes to help you out.
Eggs – the original superfood with many health benefits
Without a doubt, there are a multitude of benefits to eating eggs every day. Not only do eggs provide high quality protein, but they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants. And this means they can make a valuable contribution to daily nutrient requirements. Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals, and antioxidants.
Just one boiled egg contains 40% of your daily Vitamin D, 25% of your daily Folate, 12% of your daily Riboflavin (Vitamin B2) and 20% of your daily Selenium requirements. Eggs also contain Vitamins A, E, B5, B12, as well as Iron, Iodine and Phosphorus.
Proteins are the building blocks of life and a single egg contains about 6.3 grams of high-quality protein. Eggs provide us with very high-quality protein that contains all nine essential amino acids in the right amounts needed by the body for optimum growth and maintenance.
Eggs raise levels of “good” cholesterol and are a good source of omega-3s
Eggs are also one of the healthiest foods you can eat for weight management, because the high satiety levels of eggs lead to greater feelings of satisfaction and less hunger.
So now that you know the benefits of oats and eggs, here is a recipe for a perfect oatmeal, which you can also find in the Fit with Mona nutrition plans (https://fitwithmona.eu):
Fluffy oatmeal with egg white (400kcal)
50 g oats
200g egg whites
100g berries or 50g banana
Boil oats in water, in the meantime whisk egg whites. When the oats are done (about 5 min), add the egg whites and keep whisking/mixing the porridge, until it thickens. Add berries/fruit and seeds/nuts. To make oatmeal tastier you can also add some cinnamon and stevia.