Wednesday, September 29, 2010

Banana Custard Oats

Reader Zahirah asked about Banana Custard Oats. It's a delicious and very satisfying breakfast with great staying power because of the perfect balance of good fats, good carbs and lean protein.

I was turned on to them by Lori at Finding Radiance. Click here to read her method of making them, along with many other nice oatmeal variations. I make my BCO a bit differently. I like my bananas under-ripe to just ripe (I save the super ripe ones for Rob's breakfast muffins) so I dice the banana rather than mash it.

I put 1.25 cups of water with my diced banana into a small pot with a healthy shake of cinnamon or Penzey's cake spice and bring that to a boil. You can use milk or almond milk if you want it creamier. Sometimes I do that. Once the mixture is boiling, I lower the heat and stir in 40 grams of Country Choice multigrain hot cereal. I bring it to a simmer, stirring occasionally. In the meantime, I crack two whole eggs and whisk them up really well. Once my oatmeal banana mixture is cooked to my taste (I like it thick but with some texture,) I turn off the heat and slowly whisk in the beaten eggs. I keep whisking until the mixture gets all puffed up and custardy, just a minute or so. There is plenty of residual heat in the pan to cook the eggs.

It sounds weird but it's so tasty and I swear it expands in my stomach, keeping my satisfied a lot longer than other breakfasts.

It's the Self Goal Challenge Day 3. I got to the gym to try out the strength training workout. Click here to see "the moves."

The wording in both the magazine and on the website is ambiguous. The strength moves were supposed to be done in 20 minutes. I wasn't sure if I was supposed to do two or three sets of just one group or both. So I ended up doing group A twice then group B twice. It took me over 30 minutes to complete this. I had to add a short rest between sets because there isn't any indicated.

Despite the ambiguous explanation, the workout was quite challenging and I didn't have the steam to take on a 45 minute incline walk (as indicated) after finishing. So I got on the treadmill and did a quick mile. This is a good thing, a real challenge to work on; building up my endurance while maintaining strength.

If you are just starting out at the gym and want to give strength training a try, download these moves and give it a go. The lunge to squat was a good one.
Stand with feet hip-width apart, a weight in each hand. Step left leg forward into a lunge, thigh parallel to floor, right heel lifted (as shown). Return to start. Do a squat. Then step right leg into a lunge; return to start and squat for one rep. Do 10 reps.
Quick food rundown~Breakfast parfait, similar to this one from the plan...

Greek Yogurt Parfait
Mix 1 cup nonfat plain Greek yogurt with 1/4 cup pomegranate seeds, 1/4 cup strawberries, 1/4 cup blueberries, 2 tbsp chopped walnuts. Drizzle with 1 tbsp honey.
368 calories, 11 g fat (1.3 g saturated), 54.4 g carbs, 4.4 g fiber, 17.6 g protein

My version was 6 ounces Greek yogurt, 6 ounces of fresh raspberries, a sprinkle of cinnamon and 15 grams of chopped walnuts for about 280 calories.

I met my friend Tracy for coffee (thanks for the gorgeous birthday flowers, lovey!) and had a skinny latte with a 1/2 pump of pumpkin spice for about 100 calories.

Lunch was a repeat of the goat cheese muffin with the spinach and tomato soup. I used less cheese, more spinach and had baby carrots in place of the tomato for 390 calories. I'm going to be making my veggie juice shortly.

I haven't decided on my snack, perhaps an apple with cashew butter, but dinner is going to be from the September Cooking Light: Lamb and Turkey Pita Burgers which will be around 420 calories and enough leftovers for lunch later in the week! I will let you know how this recipe turns out.

One last note: zahirah, has the complete challenge (all the meals, workouts and shopping lists) available for free, you just need to sign up.

1 comment:

  1. Thank you thank you thank you! For the oatmeal recipe, and for the Self tip. I can't wait to try both!