I think about my nutrition a lot. My philosophy is that sometimes you have to eat for nutrition and not just for taste. My goal is to make something taste good and keep it’s nutritional integrity. However, sometimes I will add an ingredient solely based on the vitamin and mineral content even when I know it won’t taste incredible. This recipe for oatmeal is one that I have adapted over time and I mix up the ingredients often. This recipe has a lot going on for something so simple, but it’s actually easy and quick to make once you get it down. Parts of this recipe come from talking with other athletes, looking online and reading Bob Seebohar’s nutritional blog. So, try this out and adapt it to your preferences.

1 cup Oatmeal

1 egg white

1 Tbsp. dark cocoa powder

1 Tbsp. roasted flax seeds

¬Ω cup of nuts, walnuts or almonds are good

¬Ω cup of fruit, blueberries, raspberries or bananas work well

2-3 Tbsp. protein powder, non flavored

Honey, Agave Nectar or Maple Syrup to taste

Start by bring 1 ¬Ω cups of water to a boil. Then reduce the heat to medium and add the oatmeal. Let this cook approximately 5 minutes, stirring often. When the oatmeal is just about done stir in the egg white and cook 1 more minute. Turn off the heat and add in the remaining ingredients. Keep the sweetener to a minimum if possible.

Honestly, it won’t look too appealing. The cocoa turns the mixture a dark brown, and it may look odd, but it tastes pretty good. The egg white adds protein but also helps to emulsify the oatmeal and make it thicker. The flax seeds provide a good dose of Omega 3 and Omega 6 fatty acids, as do the nuts. The addition of fruit kicks in more vitamins and minerals as well.

It takes a bit more time and preparation, but starting your day with something packed with a full range of macro and micro nutrients is a great way to increase your energy levels.