TIME: 7-10MIN / COST: SETTING DOWN YOUR BOX OF HIGH FRUCTOSE CORN SYRUP CRUNCH CEREAL / TASTES: WINNING
-1/3 Cup Cooked Oatmeal (WHOLE grain, NOT instant)
-1/4 Cup Skim Milk
-1/2 Chopped Banana
-1 Serving Greek Yogurt (Plain)
-1/2 Serving Almonds (~12-14 Kernels)
-1 Tbspn Vanilla Extract
-1/2 Tspn Cinnamon
-1 Pinch Nutmeg
-1 Pinch Salt
-5 Ice Cubes
-Mint Leaves / Stick of Cinnamon to Garnish
Most yogurts (even organic) are LOADED w/ sugars. Recommendation… Choose brands, Chobani or Oikos. You will pay a few pennies more per serving, but this is the FUEL for your engine and this fuel comes w/ significantly higher portions of protein, fewer calories, & sugar.
-ALLOW REAL fruits to flavor the shake. Want more “flavor” / “sweetness”… add more fruit, NOT more refined sugars.
OPTIONAL ALTERNATE INGREDIENTS:
-1 Scoop Vanilla or Chocolate Protein Supplement Powder (adds ~150 calories, 0-1g fat, 2g carbs, & 20-30g protein)
-Alternate recommended POWER fruits: blueberry, raspberry, strawberry, and / or peach.
-1 serving of DARK chocolate. Why: POWER food, heart / soul-healthy, & EVERYTHING in life is better w/ DARK chocolate.
-Sub NATURAL almond butter / peanut butter for actual legumes.
-Sub water if interested in cutting additional dairy/Calories from diet.
METHOD to the MADNESS:
-Adding even amounts of dry oatmeal, water, & pinch of salt to a microwave safe bowl.
-Cook on 80-100% heat capacity for 2-3min or until oatmeal is hot & fluffy w/ all water absorbed.
-Pour oatmeal into a blender or medium/large mixing container.
-Mix in ice cubes first, followed by cinnamon / nutmeg, then fruit, and finally all other remaining ingredients.
-Blend ingredients on medium / high speed for ~60-90seconds.
-Finally, pour the chilled shake into a drinking container, garnish w/ a lite glazing of Honey & Cinnamon, consume, and START WINNING!!
PROCESS RECOMMENDATION (OPTIONAL PROTEIN POWDER):
-If you will be adding protein supplement to your beverage, add the powder AFTER the ice, but BEFORE the cinnamon, etc. Why… Avoid a dust bowl of protein powder in your kitchen when you begin blending the shake.
WHY THIS IS A WINNER:
-Shake w/out Protein contains 335 calories, 6g fats, 32g carbs, 6g fiber, & 25g protein!!!
-Shake w/ protein contains 455 calories, 6g fats, 32g carbs, 6g fiber, & 55g protein!!!