The weather is turning colder and, as always, we must be sure to the start the day right when we plan to spend time in a Bikram hot room. Our practice is always enhanced when we’ve eaten healthy foods and hydrated well. Cramps are minimized, dizziness is allayed and we can concentrate more on making the small changed we need to get further into postures. Here are two recipes for making oatmeal this winter. Enjoy!
Baked Oatmeal with Pumpkin and Bananas
Servings: 6 • Serving Size: 1/6th • Calories: 226 • Fat: 6 g • Carb: 41 g • Fiber: 4.6 g • Protein: 6 g • Sugar: 23 g Sodium: 77 mg (without salt)
3 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
1 cup canned pumpkin
1 tbsp honey
3 tbsp brown sugar
1 cup uncooked quick oats
1/4 cup chopped pecans
1/2 tsp baking powder
3/4 tsp cinnamon
1 1/2 tsp pumpkin pie spice
1/4 tsp nutmeg
pinch of salt
1 cup fat free milk (or any milk you desire)
1 tsp vanilla extract
Preheat the oven to 375° F. Lightly spray a 8 x 8″ or 9 x 9″ ceramic baking dish with cooking spray; set aside.
Arrange the banana slices in a single layer on the bottom of the ceramic dish. Sprinkle 1/4 tsp of the cinnamon, honey and cover with foil. Bake 15 minutes, until the bananas get soft.
Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, pumpkin pie spice, nutmeg and salt; stir together. In a separate bowl, whisk together the pumpkin, brown sugar, milk, egg, and vanilla extract.
Remove the bananas from the oven, then pour the oat mixture over the bananas.
Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as possible. Sprinkle the remaining nuts over the the top.
Bake the oatmeal for about 30-35 minutes, or until the top is golden brown and the oatmeal has set. Serve warm from the oven.
Clean Eating Savory Oatmeal
1 serving = entire recipe
Note: These amounts are very general. It will very according to how much oil you use. These amounts are based on 1/2 tbsp. If you really want to cut the fat, try using chicken or vegetable broth instead of oil.
Calories: 275 – Total Fat: 9 gm – Saturated Fats: 2 gm – Trans Fats: 0 gm
Cholesterol: 4 mg – Sodium: 97 mg – Carbohydrates: 42 gm – Dietary fiber: 6 gm
Sugars: 7 gm – Protein: 9 gm – Estimated Glycemic Load: 18
1/2 cup chopped red onion
4 crimini mushrooms – sliced
1 cup cooked oatmeal
1 tbsp. parmesan – grated
Olive oil – preferably in an oil sprayer/mister (1/2 tbsp approximately)
Step 1 – Saute your onions and mushrooms in a non-stick pan, using the smallest amount of oil you can get away with.
Step 2 – Stir in your oatmeal and blend well. Since the oats are already cooked, you only have to worry about getting them warm enough to melt the cheese.
Step 3 – Once the oats are hot enough, stir in the parmesan. Turn off the heat and allow the cheese to melt. Continue stirring to distribute the cheese a bit.
Step 4 – Add salt and pepper to taste. Eat and Enjoy!
Remember, if you try these out, come back and let us know how you liked them! And if you have ways to modify them to meet the different diets out there, let us know that, too! Our yoga community makes wonderful food!
Posted by Liz Alfano