By: Pamela Stern
In the last segment for this school year of Nutrition and Cooking with Coach Legros, attendees are taught how to make Steel Cut Energizer Oatmeal. This is a simplistic recipe where attendees will be able to make this and enjoy it!
The ingredients that are needed for this recipe are:
Steel Cut Oats
Blueberries
Banana
Cinnamon Powder
Nutmeg Powder
Ginger Powder
Peanut Butter
This episode was pre-recorded because Coach Legros was traveling with the Starrettt Judo Club to the Junior Olympics. Coach Legros explained to everyone that carbohydrates are the chief source of energy in the body. He said that all foods, veggies and grains require energy to function. Energy is needed for the heart, and the brain to function and also for you to breathe, sleep, the energy goes to your muscles and that is why it is the chief /main source of energy. “Nowadays people are busy and that is why they use instant oatmeal but that is probably the worst oatmeal to buy, “said Legros.
Legros explains that steel cut oatmeal is literally cut with steel into little pellets. The benefits of using steel cut oatmeal are: Fiber- eating fiber allows you to stay full longer and it also helps you to move you bowels easier. It takes longer to cook and has a cover on it to protect it from the elements, in order to cook it, when you remove the cover it makes it easier to cook which is how it is made into instant oatmeal. In the covering there are micro bacteria, which houses all of the good stuff that you need!
Now it’s time to get started!
Legros demonstrates to everyone that in this segment that he is using a pot with a handle and he adds ¼ cup measuring cup to be precise. He explains that the ratio is 1 cup of oats to three ¼ cups of water. Next he puts in three ¼ cups of water into the pot and then he puts the heat on and wipes the measuring cup clean. He waits for the water to boil and checks on the water, once it boils, he reduces the heat and puts ¼ cup of the oats into the pot and stirs it, he then rinses the container that held the oats and dries it and puts it away. Then he covers the pot1/2 way.
Next Legros takes the banana and peels it and cuts it in half and then again into small pieces and place it on the side. He then shows everyone how to put the rest of the banana into a plastic bag and take out the air so that it does not oxidize and then he twists the plastic bag and ties a know on it and places it into the refrigerator. Next up are the blueberries. He explains that the blueberries are the most powerful and that one-cup has less than 100 calories and it is an antioxidant. He takes one handful of the blueberries to put on the side..
He explains that the cinnamon controls and slows down the sugar. Next he says that you will need very little nutmeg. He says that Ginger is good! He then explains that he personally likes to grind his own peanut butter in the store . He tells everyone that peanut butter is high in protein and fat. He says that you can use any type of oats and he pours a little over the water. Next he puts one drop of cinnamon into the pot and stirs it, next he places one drop of nutmeg into the pot and stirs it, and then he puts three drops of ginger into the pot and stirs it. Only then he will cover the pot and allow it to cook further. He then takes the banana & washes’ it and washes the blueberries (Never eat more than one handful!).
Now its time to check on your oatmeal, it’s time to add the banana and blueberries into the oats. Remove the cover and stir it and take the peanut butter and one tablespoon and add it into the pot, stir the peanut butter and pour the berries and banana into the oats, cover the excess peanut butter and store it.
Bon Appetite!
Screenshots by: Pamela Stern
