Recipe: Oatmeal with TVP

Ingredients

• 1/3 cup quick oats
• 1/4 cup Textured Vegetable Protein (TVP)
• 1 apple, diced
• 1 cup milk of your choice
• 2 tablespoons of nuts of your choice (e.g., pumpkin seeds, sunflower seeds, almonds, etc.)
• 2 teaspoons maple syrup
• 1 teaspoon chia seeds
• 3/4 to 1 teaspoon ground cinnamon, depending on your love for this spice (I like to add 3/4 teaspoon to the mixture and sprinkle an additional 1/4 teaspoon on top)
• A pinch of ground nutmeg

Steps

1. Mix all the ingredients together except for the nuts.
2. Microwave for about 3 minutes or until the oatmeal is tender, stirring minimally every minute to ensure even cooking. Top with nuts and enjoy.

Nutrition Facts

• Calories: 492
• Proteins: 28g
• Carbohydrates: 70g
• Fats: 11g

Tips

• If you want to prepare the oatmeal several days in advance, we suggest mixing the dry ingredients in the desired containers. You’ll only need to add the fruits and liquid the night before.
• Have fun creating variations according to your current cravings by experimenting with different flavors, nuts, and fruits.
• The oatmeal can also:
  • Be eaten cold if prepared in advance.
  • Be cooked on the stovetop; simply bring the milk, syrup, and spices to a boil, then add oats, TVP, and apples, and cook over low to medium heat for about 5 minutes or until the oatmeal is tender. Serve topped with nuts.
  • Be made in an “overnight” version without cooking it by letting it rest in the refrigerator for 6 to 8 hours.

TVP: Textured Vegetable Protein

Did you know that TVP is made from soy flour? Because it has a long shelf life, it can easily come to the rescue when you need to add proteins to your meal. A bonus is that it can be used in both sweet and savory recipes. You can grind it to add it to a muffin recipe, sprinkle it directly on yogurt, or even rehydrate it to easily replace meat. To rehydrate, simply add 210 ml of boiling water or broth to 1 cup of TVP, stir, and let it sit for 5-10 minutes.

Par : Joanie Séguin, Dt. P.
Nutristionniste, Clinique de médecine sportive AXiO

@

courriel facebook linkedin twitter