I get so many questions from people about healthy breakfast options. It seems that most people struggle most with breakfast as the most difficult one when transitioning to clean and whole food eating.
My OATMEAL SOUFFLÉ is another simple recipe that is a nice spin on traditional oatmeal as its healthy fat and protein content is boosted but the added eggs, seeds and coconut oil.
In general, we have been made to believe that oatmeal is a wholesome breakfast...but when prepared the traditional way, it includes only oats and water.
Yes, oats in their whole grain from are still a much better option that sugar-loaded processed cereals, or most breads, muffins or donuts people eat for breakfast. But oats are high on carbohydrates that elevate blood sugar levels excessively, thus creating a vicious cycle of elevated then dropped blood sugar, and cycles of hunger and cravings to follow.
The other concern with excessive grain and gluten consumption is its destroying effect on gut flora. No, grains are not necessarily evil. But the types of grains (GMO, over-hybridized, pesticide-laden), amounts (too much!!) and shapes/forms in which we consume grains (processed, cereals, muffins, sweets, breads) in the Western World are what cause more harm then good.
So I like to reduce the amount of grains my family consumes and substitute with vegetables as much as possible. But when we do consume grains, I make sure that grains we eat are:
Non-GMO certified
Organic, if possible and affordable
Gluten Free (millet, GF oats, rice, amaranth, buckwheat)
In their whole berry form (not processed into flours) for slower digestions and absorption to minimize their impact on healthy blood sugar levels
And, I like to add healthy fats and protein to boost the nutritional content and make sure that it provides adequate nutrition to fuel for several hours.
OATMEAL SOUFFLE (GLUTEN-FREE, with DAIRY-FREE option)
Makes 10-12 small muffins or 6-8 ramekins
Ingredients:
1 cup Gluten Free Oatmeal / steel cut oats (soaked overnight in water and 1T apple cider vinegar, then drained and rinsed in the morning and cooked up in enough water to cover - optional)
3 eggs, separated, whites beaten
1/4 c coconut oil or butter (dairy), melted
1Tablespoon cinnamon
1 teaspoon clove
1 teaspoon ginger
1/2 teaspoon salt
1-2 Tablespoon chia seeds
1-2 Tablespoon hemp seeds
Optional: 1/4 C yogurt (dairy) or coconut yogurt
stevia to taste or 2-4 Tablespoons of coconut sugar
1 teaspoon vanilla
Preparation:
Preheat oven at 350F.
Grease muffin pan or insert liners OR grease glass/ceramic baking ramekins with coconut oil or butter.
Mix all ingredients except beaten egg whites in a large mixing bowl.
Gently fold in egg whites with spatula.
Spoon batter by 1/4 cup into each ramekin or muffin whole.
Bake for 20-30 minutes, until toothpick comes out clean.
Remove from oven and from muffin pan and cool on a cooling rack.
Cover and refrigerate leftovers for 2-3 days or place in ziplock bags and freeze for up to 1 month. Remove from freezer and let defrost overnight in fridge or pop in microwave for 30 seconds or toaster oven for a few minutes to defrost.
Enjoy!
Stay happy and healthy,
Eva