Sunday, July 14, 2013

Today's Coffee Compliment

I'm always on the hunt for "cook ahead" breakfast ideas to incorporate into my work week; something I can just pop into a ziplock for a post workout breakfast without the requirement of refrigeration or re-heating. I happened onto a recipe and melted over summery berries and nutty flavors. Post workout breakfast ideas are tricky for those on the go. Finding a good amount of carb and proteins to nourish and refuel your body after a lift or some cardio can be a challenge.... 

Friends, meet the Gluten Free Hemp and Honey Blueberry Oatmeal Cups... I've never found an oatmeal item I didn't like.  

Hemp is an awesome high protein super food with so many nourishing benefits! 

  •  Hemp is high in protein, containing 9 of the essential amino acids, a fantastic vegetarian protein source!
  •  Hemp is a great source of omega fatty acids, the good healthy fats!
  • Hemp contains an ample amount of fiber which works great to keep your digestive system running smoothly and keep you feeling nice and full!
  • Hemp contains disease combating phytonutrients and anti-oxidants
  •  Hemp contains a slurry of minerals including zinc, magnesium, calcium, phosphorous, and iron! 

The "How To"...

- 1 Cup Rolled Oats (GF if needed) 
- 1/4 Cup Hemp Seeds (hemp hearts are the same thing) 
- 6 Tbs. raw honey (divided) 
- 1/2 Cup Unsweetened Applesauce 
- 1/2 Cup Fresh Blueberries (or any other berry that fits your fancy) 
- 1/2 Cup Unsweetened Almond Milk 
- 1/4 Tsp. Vanilla Extract 
- 1/4 Cup Egg Whites 

The When and How Of the Oatmeal Cup: 

- Preheat the oven to 375 and lightly grease your muffing tin 
- In a bowl combine all the ingredients except blueberries, stir to combine (use only 3 tbs. of the honey and set aside the rest.) 
- Let the mixture sit for 10 minutes 
- Fold in your berries
- Divide the mixture among 10 muffin cups and with the back of the spoon put a small indent in the middle of the mixture in each cup 
- Bake for 20 minutes and for the last 3 minutes set to broil just to get a little crust on the top 
- Once done, you may want to deepen the indent in the middle slightly of each oatmeal cup with the back of the spoon slightly to make room for the honey filling. 
- Allow the cups to cool completely before removing from the tin 
- Once cooled, fill each cup indent with about 1 tsp. of the remaining honey, and sprinkle with those yummy protein packed hemp seeds 

Nutritional Information per 2 cups 
- calories 200 
- kcal fat: 4 g 
- carbohydrates: 38 g
- sugar: 4 g
- fiber: 2 g
- Protein: 6g 

~ Mekenzie 

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