The Glowing Edge

Tag: oatmeal

  • Try Barley for Breakfast

    Try Barley for Breakfast

    Almost every morning I make myself oatmeal for breakfast. But recently I bought whole, organic barley (don’t get “pearled” as it’s processed and you lose nutritional value, more on that in a minute) and came home to experiment.

    For some reason, the universe believes in dramatically overcooking most foods and everything I looked at told me to cook it for something like 2 hours, which is just plain ridiculous. Who has time for that (besides Julia and Martha)? I gotta cook and get to work!

    So the first time I tried it I put 1/3 cup of barley and 2/3 cups of water in a pan and cooked it for about 10 minutes. It came out just fine: chewy, fragrant (smells a bit like a nutty, buttery pasta — or fresh baked bread!) and delicious. I poured it over some strawberries, sprinkled on some flax seeds, and I was in breakfast heaven.

    The next time I tried it I put the barley on to soak overnight. When I looked at it the next morning, it had completely absorbed all the water, so I added another 1/3 cup of water, cooked it until that water was mostly absorbed, and again: delicious! More tender this time, and less cooking involved.

    In the picture above I’ve also added some blanched, slivered almonds. Sheer delight.

    The nutritional value is outstanding. Check this deal (numbers for 1/4 cup):

    • 160 calories
    • 1 g fat (mostly the “good,” monounsaturated kind)
    • no cholesterol
    • 33 carbs
    • 8 g fiber (you get to subtract your fiber from your carbs, woot)
    • 5 g protein

    It’s an excellent source of iron, calcium, magnesium, phosphorus, potassium, and selenium. And it tastes awesome.

    Go ye and try it. And don’t forget to report back!

  • Breakfast of Superheroes

    Breakfast of Superheroes

    Okay, people. You need to get more protein into your mornings, and ease back on the Lucky Charms. Anyway, you’re wasting money on the Lucky Charms when all you do is eat the marshmallows and leave the oat-y bits. So save those for a dessert and listen up.

    You work, play, and train hard, so you need a power start in the morning. The sugar / empty carb overload plan is not going to do it, and don’t fool yourself into thinking that whole grains on their own will, either. I cycle through the following four breakfast menus:

    Steel cut and rolled oats with cinnamon apples and ham

    Put half a cup of water in a pan on high. When it boils, add a quarter cup of steel cut oats. While those boil, chop up half a big apple. Turn the oats to low and add a quarter cup of rolled oats. Chop a 3 oz slice of lean ham and put it in the bottom of your bowl. Take the oats off the stove, mix in the apple, and dump the whole thing in your bowl over the ham. Sprinkle heavily with cinnamon. Heaven.

    Protein berry smoothie

    I buy frozen berries and use them when I need them. On a protein berry smoothie morning, fill a large bowl with frozen strawberries and raspberries and defrost them slightly in the microwave. Dump them in your food processor and add frozen blueberries, soy milk, and a giant scoop of soy protein powder. You can also add a scoop of creatine if you’re working to build muscle. Don’t add orange juice! Too many super-sugars, and you will find the berries are plenty sweet enough. Lovely.

    Eggables omelette crammed with veggies

    I use Eggables (or the generic grocery version) in cartons because they have less fat than regular eggs. Shake the carton and pour a layer into a medium-sized preheated iron skillet. The mix should sizzle going in. Grind fresh pepper over it, and leave it to cook on medium while you wash and chop half a box of mushrooms. Put mushrooms in a giant bowl with about 4 cups of fresh spinach leaves in the microwave with a plate over the top to hold in steam and wilt it all down. I throw in some chopped onions too (I keep some in a baggie in the fridge). Your omelette should be cooked through; slide it out onto a plate, peel a stick of mozzarella string cheese over it if you like, and pile the veggies on top. You might be able to fold the monster, but you might not. Powerful!

    Cottage cheese with red pears, raspberries, and almonds

    I’m lactose intolerant so I don’t eat this as much, but I take a tablet for that if I am going to have this breakfast. Chop half a red pear, half an apple, and a full cup of defrosted raspberries into your bowl with a cup of cottage cheese. Top with chopped almonds. Pure pleasure.

    Image credit: http://futuristmovies.com
  • Fuel Your Sport

    Fuel Your Sport

    This is a very typical day of fuel for me.

    I eat oatmeal almost every day; I buy organic rolled oats, the kind you’re supposed to slow cook. However, since I hate goo, I never slow cook them; I just boil a half cup of water, add a half cup of oats, turn down the heat and by the time I’ve chopped my apple it’s finished. I add a handful of crunchy, shiny flax seeds and some cinnamon to finish it.

    It’s rare that a day passes without a small splurge, too, and M&M’s are probably my favorite for that. I keep a jar of them and only choose colors to match something in particular. I typically only eat 10 or so.

    I didn’t include all the quantities, but believe me, I pile on the veggies. I never make salads with anything but spinach, and I make them in the biggest bowls I have and load up with vitamin-rich goods. When it’s good green fuel, don’t skimp.

    I buy decent wines, which makes all the difference in the world. And life is just too short to eat only low-fat cheese like mozzarella. I buy every kind of adventuresome cheese I can lay my hands on. There’s a food world out there waiting for you to explore it! And it can fuel your body and feed your spirit as well.

    Breakfast
    Steel cut or rolled organic oatmeal, chopped apple, cinnamon, and flax seeds
    One slice of lean ham
    Water, coffee with cream

    Lunch
    Spinach salad with grilled shrimp, sugar peas, yellow bell peppers, cherry tomatoes
    Balsamic vinaigrette made with olive oil, lemon juice, garlic, pepper, herbs
    Water to drink

    Post-workout Snack
    Smoothie with raspberries, strawberries, blueberries, soy milk, soy protein, creatine

    Splurge Snack
    M&Ms!! Red and brown to match my Diet Dr. Pepper.

    Dinner
    4 oz lean grilled pork loin
    Steamed kale: salted, peppered and drizzled with olive oil
    Fresh orange slices
    Water to drink

    Late Night Snack
    Red wine and cheese