World's Most Complicated Oatmeal Recipe

a bowl of oatmeal for a triathlete
January 18, 2017

Mike Ricci


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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 its 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
- ½ cup of nuts, walnuts or almonds are good
- ½ cup of fruit, blueberries, raspberries, or bananas work well
- 2-3 Tbsp. protein powder, non-flavored
- Honey, Agave Nectar, or Maple Syrup to taste

1. Start by bringing 1 ½ cups of water to a boil.
2. Then reduce the heat to medium and add the oatmeal. Let this cook approximately 5 minutes, stirring often.
3. When the oatmeal is just about done, stir in the egg white and cook for 1 more minute.
4. 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 micronutrients is a great way to increase your energy levels.

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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