Friday, 3 October 2014

GRAIN FREE OATMEAL



This easy grain free and gluten free alternative oatmeal is great for first thing on those colder mornings to start the day or your work out. 
Even after exercise, it is packed full of nutrient dense ingredients and proteins to feed the muscles and brain...

This oatmeal is a great alternative for anyone with wheat sensitivity and Celiac disease.

Egg Yolks are the nourishing nucleus of the egg and contain nutrients such as essential fatty acids, vitamins and minerals. Egg yolks are also the rich, flavoursome portion of the egg and are often used in recipes to enhance flavours and bind ingredients.

Egg yolks contain a number of vitamins including B12, B6, A, K, E and folate. Egg yolks are also one of the few foods that naturally contain vitamin D. 

Don't skip on the yolks...




Egg yolks also contain calcium, magnesium, potassium, sodium, selenium and iron. Although the egg white contains some of these, it is in the egg yolks where most of these are found.
Fats are an essential part of any healthy diet, and egg yolks are a good source of polyunsaturated and monounsaturated fats.. 
Egg yolks also contain –omega-3 fatty acids which have a number of benefits including the reduction of blood clots and unhealthy triglycerides.

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Also present our medium chain saturated fatty acids (MCFAs). Good for healing and antibacterial properties.
Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. 




INGREDIENTS:
Serves Two
100ml (1/4) Can Coconut Milk
Tablespoon Virgin Coconutoil 
Tablespoon Grassfed Butter or Ghee
(Melted)
Two Whole Eggs
Tablespoon Ground Flaxseed 
Sprinkle of nuts and seeds 
Blueberries or home made apple sauce to sweeten 
Season with sea salt, cinnamon and nutmeg

METHOD:
-Melt the butter and coconut oil for 20 seconds in microwave

-Mix in both eggs then slowly add in the coconut milk

-Whisk until all combined

-Add to a medium non stick frying pan, using coconut oil or butter

-Stir slowly until mixture starts to lump and looks like scrambled eggs

-Add the ground flax, chopped nuts and seeds until warmed through, then serve

-Sweeten with blueberries, coconut cream or home made apple sauce by choice


I used pumpkin seeds, pine nuts, walnuts and macadamia today, but any type of seed or nut will work great with this...


As coconut milk is high in fats and calories I often use it at the start of the day, twice a week, rather than later as it is very filling. I like to include my vegetables and meats after lunchtime.

This combined with the eggs and nuts keeps me fueled for most of the day if I need it to, sometimes for 6-8 hours (NSNG adapted)


Enjoy!

 



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Please add your comments on nutrition for running here. I would like to hear about your favourite blends too! Luke