It is without doubt my favourite meal of the day and even when I try and stray away from the norm, I always regret it as nothing leaves me as full and satisfied than a big bowl of egg white protein zoats!
5. Add the greens if using - I find greens powders are fairly bitter so I usually add some stevia drops to sweeten it up.
However, if using whey protein you may not need the stevia as it is naturally a sweet protein.
6. Choose your flavour! I usually add a few powders from the list above - my current flavour combo is chilli chocolate, which is a mix of raw cacao, ground ginger, cardamom and a pinch of chilli!
7. Pour into a bowl and add toppings - as you can see from photos, I don't usually hold back on this stage!
8. ENJOY! If you try this recipe, I'd love to know how you get on so upload a photo to Instagram and tag me @jesssriv :-)
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| Matcha & pistachio: with aaall the toppings (chocolate in multiple forms!) |
The addition of zucchini (aka courgette in the UK) and egg whites to a normal bowl of proats (protein oats) makes your average bowl of porridge seem as basic bitch as a Starbucks pumpkin spice latte.
Egg whites and zucchini make the dish much more filling, gives it an incredible texture and also adds an extra portion of vegetables into your day - what more could you ask of from a one bowl breakfast?!
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| Strawberry and cacao: with chocolate, seeds and fresh strawbs |
You'll also notice that most of my zoats are green as I love to add spirulina and wheatgrass to them. For me, I don't notice the taste at all as I'm so used to it but for some people the taste can be overpowering. I love adding these powders to provide me with a heap of extra nutrients and fibre - again keeping me fuller for longer, which is crucial when I'm on the go at work all morning and the last thing I want to be doing is feeling hungry!
(I'll also do a blog post in the future about why I started including these two components into my every day breakfast, along with the benefits of using them and the differences I've noticed in myself with continued use - so keep an eye out for that!)
So without further ado, below you will find my basic recipe (+/- greens), which you can play around with and change the flavour of depending on your mood. Of course, it's all about the toppings too. So I've added a list of my favs below, but again you can be as experimental or as safe as you like with these and adjust them according to your goals.
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| Pumpkin spice: with frozen raspberries, almond butter, granola & hemp |
PROTEIN EGG WHITE ZOATS
(Serves 1)
INGREDIENTS:
1/2 grated zucchini (courgette)
3/4 cup (65g) oats of choice
1/2 cup almond milk
Splash of water
1 tsp coconut oil (optional)
2-3tbsp Two Chicks liquid egg whites OR 2 chia eggs if vegan OR or 1-2 egg whites if separating whole eggs
1tsp ground cinnamon
1 scoop of protein powder of choice (Vivo Life raw cacao PERFORM is my fav)
Optional:
1/2tsp Kaizen Living organic spirulina powder
1tsp Kaizen Living organic wheatgrass powder
1tsp sweeter of choice (stevia, honey, maple syrup, agave etc.)
Flavour ideas:
Ground ginger
Ground cardamom
Raw cacao powder
Maca powder
Lalani & Co matcha powder
Baobab powder
Acai powder
Raw vanilla bean
Topping ideas:
Fresh, frozen or dried fruit e.g. sliced apple, raspberries, blueberries, blackberries, goji berries
Seeds e.g. sunflower, pumpkin, chia, flaxseed
Nuts
Muesli or granola
Yoghurt - I love using coconut yoghurt
Hemp hearts
Cacao nibs
Bee pollen
Chocolate - I usually use 100% cacao chocolate or Ohso probiotic chocolate (code ohsojess16 will get you 15% off)
Nut butter - Pip and Nut almond butter is my fav!
METHOD:
1. Place the courgette, oats, milk, water and coconut oil in a pan and bring contents to the boil.
2. Reduce to a simmer and stir frequently for about 5 minutes - this is what helps to create a creamy texture and also ensures the zoats don't stick to the base of the pan.
3. Once cooked, turn off the heat and add the egg whites. As soon as you add them, stir vigorously until well combined for about 10-20 seconds to avoid the eggs scrambling.
The egg whites will add an amazing creamy texture and help bind the whole dish together.
4. Add the cinnamon and protein powder.
Depending on what type of protein powder you use you may need to add more liquid. Vegan protein powders need more liquid than whey and in comparison, beef protein needs barely any liquid.
Optional:
1/2tsp Kaizen Living organic spirulina powder
1tsp Kaizen Living organic wheatgrass powder
1tsp sweeter of choice (stevia, honey, maple syrup, agave etc.)
Flavour ideas:
Ground ginger
Ground cardamom
Raw cacao powder
Maca powder
Lalani & Co matcha powder
Baobab powder
Acai powder
Raw vanilla bean
Topping ideas:
Fresh, frozen or dried fruit e.g. sliced apple, raspberries, blueberries, blackberries, goji berries
Seeds e.g. sunflower, pumpkin, chia, flaxseed
Nuts
Muesli or granola
Yoghurt - I love using coconut yoghurt
Hemp hearts
Cacao nibs
Bee pollen
Chocolate - I usually use 100% cacao chocolate or Ohso probiotic chocolate (code ohsojess16 will get you 15% off)
Nut butter - Pip and Nut almond butter is my fav!
METHOD:
1. Place the courgette, oats, milk, water and coconut oil in a pan and bring contents to the boil.
2. Reduce to a simmer and stir frequently for about 5 minutes - this is what helps to create a creamy texture and also ensures the zoats don't stick to the base of the pan.
3. Once cooked, turn off the heat and add the egg whites. As soon as you add them, stir vigorously until well combined for about 10-20 seconds to avoid the eggs scrambling.
The egg whites will add an amazing creamy texture and help bind the whole dish together.
4. Add the cinnamon and protein powder.
Depending on what type of protein powder you use you may need to add more liquid. Vegan protein powders need more liquid than whey and in comparison, beef protein needs barely any liquid.
5. Add the greens if using - I find greens powders are fairly bitter so I usually add some stevia drops to sweeten it up.
However, if using whey protein you may not need the stevia as it is naturally a sweet protein.
6. Choose your flavour! I usually add a few powders from the list above - my current flavour combo is chilli chocolate, which is a mix of raw cacao, ground ginger, cardamom and a pinch of chilli!
7. Pour into a bowl and add toppings - as you can see from photos, I don't usually hold back on this stage!
8. ENJOY! If you try this recipe, I'd love to know how you get on so upload a photo to Instagram and tag me @jesssriv :-)
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| Adding a pinch of kelp powder for a little saltiness & extra nutrient boost |
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