Egg white oatmeal

Whenever eating, I always try to pair a complex carb with a protein.  So when I heard of egg white oatmeal, I knew I had to give it a shot, because its the perfect combination of the two!

There are so many health benefits to Oatmeal it is unreal!

Here are 10!
1. Low calorie food; stops cravings.
A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.
2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.
3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten Free safe.
I am gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.  Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9.  Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor.  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .

Now you know why I love Oats so much..... Here is the recipe

Because peaches are in season, I decided to create a Maple and Peaches version.  You can add whatever spices, fruit or nut to the top if you do not like peaches


 You will need:
(serves 1 1/2 to 2 people) :

2 cups water
2/3 cup oatmeal
4 egg whites
cinnamon or other spices
100% pure, natural (organic) maple syrup
1 peach cut up
(other fruit and/or nuts if you wish)


Bring 2 cups to boil in small pot

and add in oatmeal.  Cook for a bout 8 minutes, or until oats look soft (will still look watery)

Separate eggs and beat egg whites with a fork until fluffy 

reduce heat, slowly add in the eggs and quickly stir in egg whites

Once the mixture looks creamy, take off the heat and poor into a bowl

Add in spices, maples syrup, fruit and nuts

I added in about 3 tsp cinnamon
2 tsp maple syrup 

serve and ENJOY!!!

I know I did....