cooking

here's a solid and well balanced oatmeal breakfast. see the extended entry for the data and variations (like w/o protein powder):

• boil 1.25 C water w/ 1/2 tsp salt
• in a bowl, mix:
• 3/4 C rolled oats
• 1/2 cup apple, chopped
• 18 grams Whey or Soy Protein (check your protein for the right measurement)
• add mixed ingredients slowly while stirring to boiling water. stir sufficiently and turn burner to low.
• toast an english muffin
• fry one egg white and one whole egg (to keep the oil to a minimum, i use a misto oil sprayer)
• transfer cooked oatmeal (probably 5 mins cooking time) to a bowl and add:
• 1 Tbsp blackstrap molasses
• 2 Tsp (tablespoon) ground flax meal
• 1/2 tsp ground cinnamon
• top toasted english muffin with egg whites (salt and black pepper to taste)