I hate the idea of adding protein powder to my food, mainly because it's expensive, the majority of the powders I can find contain whey (I don't have too much dairy in my diet other than yoghurt, because it makes me gassy, and I don't want to subject those around me to that), and I like to actually eat, you know,
real food. After a particularly strenuous workout, or if I don't have the time to do anything else, I have occasionally been known to grab a protein bar though. But back to the porridge... You can't taste the egg white, as it has little flavour (most of the flavour and fat being stored in the yolk)- but it packs a punch on the protein front.
Porridge is an amazing breakfast as it is, but the added protein will keep you fuller for longer, and is great for assisting with muscle repair post workout- although you don't have to save it for purely after the gym. Below the recipe I've included the nutritional values (I use spark nutritional calculator)- and have worked these out with the fruit, without the fruit, and with double the egg whites. Don't say I never give you options...
Ingredients
-
1/2 cup oats
- 1/2 cup boiled water
- 1/4 cup coconut rice milk (I use Alpro)
- 1 large egg white
- 1tsp chia seeds (optional, but values include this)
- Cinnamon, to taste
- 1tbsp almond (or peanut) butter (optional, but values include almond butter. I use Meridian.)
- Fruit of choice - I used pear and berries, so we'll work with that, and you can sub in what you like.
Method
-
Begin by chopping the pear into chunks, and add half to the pan, along with the cinnamon and boiled water. Set to a high heat until boiling, and then turn down to a simmer to poach the pear slightly.
- Once turned down to a simmer add in the oats, and stir continuously over a low heat.
- When the oats have absorbed some of the water and have begun to thicken, add in the egg white. Stir constantly to avoid scrambled eggs. Once incorporated (when there is not uncooked transparent egg in there- no one wants food poisoning), throw the chia seeds in too. Fold in and then remove your oats from the heat.
- Empty into a bowl, top with the remaining fruit and nut butter (if desired), then dig in...
With pear & blueberries...
Calories 408.7
Total Fat 14.5 g
Saturated Fat 9.2 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 70.4 mg
Potassium 300.2 mg
Total Carbohydrate 59.3 g
Dietary Fiber 10.9 g
Sugars 21.6 g
Protein 14.4 g
Without pear & blueberries...
Calories 305.8
Total Fat 14.3 g
Saturated Fat 9.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 68.0 mg
Potassium 57.1 mg
Total Carbohydrate 32.5 g
Dietary Fiber 5.5 g
Sugars 3.8 g
Protein 13.7 g
Without pear and blueberries, with 2x egg whites
- Calories 322.8
- Total Fat 14.4 g
- Saturated Fat 9.2 g
- Polyunsaturated Fat 1.0 g
- Monounsaturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 123.0 mg
- Potassium 111.1 mg
- Total Carbohydrate 32.7 g
- Dietary Fiber 5.5 g
- Sugars 4.0 g
- Protein 17.3 g
