8 exciting ways to liven up your morning oats without ramping up the calories!

Oats and fitness go hand in hand. When you’re clearing out your shelves to start your new fitness plan an oats so simple porridge pot is a common sight but what else can we do with oats? Can we make them better? Below are 8 tasty ideas for your morning oats:

1. Cinnamon and Apple
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​Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
1 heaped tablespoon Cinnamon
Grated Apple / 1 teaspoon Apple Sauce.
Apple is a little higher on the GI scale than blueberries and raspberries later on but we don’t have to use the full thing. Try grating a quarter of an apple into your oats to add lots of flavour without ramping up the calories or sugar content. You can also use a teaspoon of apple sauce if you want to be super quick. Cinnamon is also shown to help regulate blood sugar and keep your cravings down.

2. Protein Porridge​ [strawberry / banana/ chocolate / vanilla]
protein
Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
30g Scoop Flavoured Protein Powder
This is a staple and easy to make. Mix up your usual protein powder into your oats. You can use any flavour so there’s lots of variety in this option. Chocolate, vanilla, banana, strawberry or there’s even more wild flavours out there like double chocolate mint. Check out my protein (click here) to see what offers are available

3. Blueberry Oats
blueberries
Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Fresh Blueberries

Fruit is a great addition to porridge but depending on it’s glycemic index it’s the difference between adding some nice flavour and a sugar overload which isn’t good for cravings especially at breakfast. Fortunately, blueberries are really low down the GI scale and are rammed full of anti-oxidants. Keep an eye out for frozen blueberries in your supermarket. They’re much cheaper and last. I boil a kettle and run them under boiling water before adding them to my porridge to quickly defrost them. You also find the juice runs and mixes great into your oats.


4. Chocolate Mudslide Porridge
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Ingredients:

40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Walden’s FarmsSyrup

Have you ever heard of Walden’s farms? If not check them out. They’re an American brand gaining popularity here in the UK. You’ll probably have to order online but they’re well worth it. They make lots of syrups and dressings which are relatively calorie free (20kcal in a jar). I recommend chocolate for this recipe but you can also get maple syrup, caramel and lots more. You can also add this to your protein porridge or any of the other variations.

If you don’t like shopping online sweet freedom is an alternative that’s stocked in most supermarkets in the free from section. They’re a little higher in calories (15kcal per serving) but unless you’re going crazy you’ll struggle to do damage.


5. Peanut Butter Oats
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Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Powdered Peanut Butter
Stevia Sweetener

Keeping the theme of new products here, powdered peanut butter!! There’s a few different brands but PB2 / P.B Fit are the ones you’ll see most often. They’re available in Holland and Barrett and supermarkets again in the free from aisle. Why’s it so great?? Because they’ve skimmed off all the fat which is where 85% of the calories comes from in peanut butter. That means all the taste without the damage to your gut. Been powdered it mixes great into porridge. Add a bit of sweetener if you like to brighten the flavour up.


gingerbread-2_orig6. Gingerbread

Ingredients:
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
1 teaspoon ground ginger
Stevia sweetener.
(optional) ½ teaspoon. ground cinnamon
(optional) ¼ teaspoon nutmeg (just a hint)
(optional) ½ teaspoon vanilla extract

The key here is using the spices and non of the black treacle which keeps the calories down whilst adding lots of flavour. Great for the winter months and just like gingerbread.


7. Raspberry & Yoghurt
rasp
Ingredients
40/80g Porridge Oats
Almond / Soy Milk (unsweetened)
Fresh Raspberries
1 or 2 tablespoons fat-free yoghurt.

Back to the fruit Raspberry is another great low-gi fruit. Like blueberries you’ll also find them in the frozen fruit section. Here we add some low fat greek yoghurt for a creamier texture and to up the protein. Total 0% is our favourite brand but for how much you’re using and supermarket brand will do. You could also use strawberries instead for this one. ​


​8. Overnight Oats
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Last but not least overnight oats!! If you’re not in on the whole fitness thing these are a thing right now. Use any of the recipes above here but the trick is to prepare your oats the night before. Cover the dish or jar in cling film and leave them to soak in the fridge overnight. While you sleep the oats will soak up all that milk for a really creamy refreshing texture in the morning. Also saving you time if you have to rush out the door and eat them at work. Give it a go.

Finally, protein. If you’re going for fat loss, protein is the most filling nutrient and a staple in most fat loss plans. Oats should pack a good 15g punch but a small shake mixed again with soy or almond milk would be a great addition alongside your morning porridge to help towards a fat loss goal.

Any questions? Drop them in the comment box below or drop us an email via the contact box.

​Sean – Next Level Fitness

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