Tag: golfing healthy

Oatmeal, a Healthier Alternative to Cereal

There’s nothing like starting your day with a piping hot breakfast. A great alternative to those highly processed boxed cereals, breakfast bars, and baked goods, these healthy oatmeal recipes are filled with nutrients to start your day and your round with success.

Oats are rich in fiber, antioxidants, phytonutrients, minerals and vitamins. These nutrients work together to help lower blood cholesterol, fight free radicals, stabilize blood sugar levels, and reduce the risk of cardiovascular disease, type 2 diabetes, and even cancer.

When selecting oats, it’s best to get the actual “whole grain,” not a product “made from whole grains.” There’s a big difference. When a product is made from whole grains, it’s processed and refined, resulting in a much higher glycemic load (GL). The higher the GL, the greater the spike in insulin, a.k.a. your fat storage hormone. For a lower GL with nutty flavor and creamy texture, select steel cut oats. Although they can take a long time to prepare, the recipes below reduce cooking time greatly with a simple pre-night prep technique.

Oatmeal is high in carbs, so be sure to balance your morning meal with some healthy fat and a side of protein, such as cottage cheese, yogurt with whey, eggs, or smoked salmon.

Lastly, beware adding too much sugar to oatmeal by selecting fresh fruit over dried fruit. For healthier sweeteners try in this order: cinnamon, stevia, fresh fruit, dried fruit, raw local honey or grade B maple syrup.

Try these great tasting recipes and start your day or your round of golf right.

 

Berry Coconut Oatmeal

 Serves 4

Ingredients

• 3 cups water
• 1 cup gluten-free steel-cut oats
• 1/2 teaspoon sea salt
• 1 cup canned full-fat coconut milk
• To taste, vanilla flavored stevia
• 1 teaspoon cinnamon
• 4 cups fresh/frozen berries
• 2 teaspoons maple syrup

Instructions

• Bring water to boil in large saucepan over high heat. Remove pan from heat; stir in oats and salt. Cover pan and let stand overnight.
• The next morning,stir remaining ingredients into oats and bring to a boil over medium-high heat.
• Reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 5
• Remove pan from heat and let stand for 5 minutes. The oatmeal will thicken as it cools.

 For a quick pre-round breakfast the next day, store 1 cup of leftover oatmeal with 1/4 cup full-fat plain Greek yogurt and 1/4 cup frozen cherries overnight. Stir with a spoon and enjoy cold.

 

A Twist on “PB&J” Oatmeal

 Serves 4

Ingredients

• 3 cups water
• 1 cup gluten-free steel-cut oats
• 1/2 teaspoon sea salt
• 1 cup almond milk
• 2 teaspoons raw honey
• To taste, vanilla flavored stevia
• 1 teaspoon cinnamon
• 1/2 cup almond butter
• 2 bananas, sliced thin

Instructions

• Bring 3 cups water to boil in large saucepan over high heat. Remove pan from heat; stir in oats and salt. Cover pan and let stand overnight.
• The next morning, stir almond milk, honey, and stevia into oats and bring to boil over medium-high heat.
• Reduce heat to medium and cook, stirring occasionally, until mixture thickens, about 5
• Remove pan from heat. Stir in cinnamon, almond butter, and bananas and let stand for 5 minutes. The oatmeal will thicken as it cools.

Cate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, oatmeal, alternative berry coconut oatmeal, twist on PB&J Oatmeal