OATS – Código Petaccia

OAT AND FLAXSEED AREPAS

2 arepas

60 g whole oat flour

4 tbsp flaxseed flour

pinch of sea salt

4 or 5 tbsp water

In a bowl, mix the oat flour, flaxseed flour, pinch of salt and 4 tablespoons of water. Knead with your hands and if it is a little dry add another tablespoon of water. Form 2 balls with your hands and press until a flat disk 1 cm thick.

Heat a frying pan or griddle with a little olive oil spray. Cook the arepas for about 3 minutes on each side.

Take out and cut in half and fill with whatever you want, such as guacamole, turkey breast or scrambled eggs.

Per serving: 50 gr app

Cal: 220 P: 7 F: 9 Cb: 28

VEGAN OAT CREPES

8 Servings

¾ cup oat flour
½ tbsp baking powder
¼ tbsp stevia powder or to taste
½ cup unsweetened soy milk
1 tbsp melted coconut oil
½ cup sparkling water

In a bowl add the dry ingredients first: oat flour, baking powder and stevia, stir. Now add the liquids: soy milk, coconut oil and sparkling water. Stir well to combine with a hand whisk.

In a nonstick skillet over medium-low heat add a quarter cup of batter and move to distribute the mixture. It will start to peel off the edges and when you can insert a spatula, flip it over and cook 1 minute.. Take out and set aside. Repeat with the remaining batter.

Per portion
Cal:48.7 P: 1.9 F: 2.5 Cb: 8

VEGAN OAT PANCAKES

4 servings

½ cup almond milk
½ tbsp apple cider vinegar
½ tsp vanilla essence
½ cup oatmeal
½ tbsp baking powder
¼ tsp sea salt
½ tbsp powdered stevia or to taste

In a bowl mix the dry ingredients: oatmeal, baking powder, salt, stevia. Now add the liquids: almond milk, apple cider vinegar and vanilla essence. Mix well with a hand whisk.

In a non-stick skillet over medium high heat add a quarter cup of the batter and cook until a few bubbles have burst, 1 minute. Flip pancake and cook until browned, 1 more minute. Take out and set aside. Repeat the same with the rest of the batter.

Per portion
Cal: 64 P: 2.1 F: 1.3 Cb: 10.8

CODIGO GRANOLA

3 cups (6 servings of 50 gr)

2 cups oatmeal
2 tbsp ground or whole flaxseed
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
½ cup of chopped nuts (almonds, walnuts, hazelnuts, etc.)
½ tsp cinnamon
2 tbsp coconut oil
4 tbsp water
½ tbsp vanilla
¼ cup stevia powder or tagatose.

1. Preheat the oven to 400º F.
2. In a bowl mix the oat, seeds, nuts and cinnamon. Set aside.
3. In a small pot pour the coconut oil, water, vanilla and stevia. Heat over low heat without boiling.
4. Add this liquid to the oat mixture and mix well.
5. Spread the mixture in a cookie sheet with parchment paper.
6. Take to the oven 20 minutes. Stir and bake 10 more minutes or until golden.

Per serving 50 gr
Cal: 275 P: 8.2 F: 15.8 Cb: 25.7

S.O.S. OAT

1 serving

25 gr cocoa unsweetened
30 gr whole oats
20 ml water or almond milk
stevia powder to taste

Place oatmeal in a bowl, then add cocoa and stir. Add water or almond milk, mix well and sweeten with stevia to taste.

Cal: 167 P: 8.8 F: 4.2 Cb: 35

PORRIDGE WITH BERRIES

1 portion

20 gr whole oats
60 ml of water
1 tsp ground cinnamon
30 gr chopped almonds
1 tsp chia seeds
80 gr berries (blueberries, raspberries, strawberries, blackberries)
stevia to taste

Mix oats with water and heat in microwave for 30 seconds. Stir.

Add cinnamon and stevia. Mix well. Garnish with chopped almonds, chia seeds and berries.

* If your plan has 40 gr whole oats you will need 120 ml of water, 45 seconds in microwave.

BERRIES OATMEAL

1 portion

20 gr whole oats

60 ml of water

vanilla extract to taste

stevia powder to taste

30 gr chopped walnuts

80 gr mix berries (blueberries, raspberries, strawberries, blackberries)

Bring the water to a boil in a small-size saucepan. Add oat, vanilla and stevia. Reduce the heat, and simmer uncovered for five minutes or until most of the water has been absorbed.

Place the oatmeal in a serving bowl and garnish with berries and walnuts

* If your plan has 40 gr whole oats you will need 120 ml of water.

Cal: 338 P: 8 F: 21.1 Cb: 24.1

VITAMIN BERRY OAT SMOOTHY

BATIDO VITAMINICO DE AVENA Y FRUTOS ROJOS

1 portion

20 gr whole oats
60 ml water or more according to desired consistency
vanilla extract to taste
stevia powder to taste
80 gr berries (blueberries, raspberries, strawberries, blackberries)

Add all ingredients to a blender and puree until smooth. Pour into a glass and serve.

* If your plan has 40 gr whole oats you will need more water (about 120 ml)

CINNAMON OAT PANCAKE WITH BERRIES

Panqueques de avena con canela y frutos rojos

1 portion

1 egg*
20 gr whole oats
40 ml water
½ tsp vanilla extract
stevia to taste
cinnamon powder
little coconut oil
30 gr chopped walnuts
80 gr berries (blueberries, raspberries, strawberries, blackberries)

In a food processor combine the egg, oats, water, vanilla extract and stevia, and pulse a few times to coarsely grind oats.
Heat a small nonstick skillet over medium heat with little coconut oil. Drop batter in skillet and cook until a few bubbles have burst, 1 minute. Flip pancake and cook until browned, 1 more minute.
Remove and place on a plate, sprinkle with cinnamon and eat immediately with berries.

* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.

Per serving 120 gr app

Cal: 421 P: 15 F: 27.5 Cb: 24.4

OAT TOMATO OMELETTE

1 portion

1 egg*
20 gr whole oats
40 ml water
¼ chopped tomato
1 tbsp bell pepper
little coconut oil
1 tbsp chopped fresh cilantro
ground pepper

In a small bowl put the egg, oats, water, stir well and set aside. Heat a small nonstick skillet over medium heat with little coconut oil. Pour the egg mixture, when it starts to turn white add the vegetables to one half of the omelette and close. Cook just until set and golden, flip and cook until golden.
Remove and place on a plate and eat immediately.

* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.

OAT BERRY OMELETTE

1 portion

1 egg*
20 gr whole oats
40 ml water
½ tsp vanilla extract
stevia to taste
cinnamon powder
little coconut oil
30 gr chopped almonds
80 gr berries (blueberries, raspberries, strawberries, blackberries, cherries)

In a small bowl put oats, water, vanilla and stevia, stir well and set aside. Beat the egg with a fork.

Heat a small nonstick skillet over medium heat with little coconut oil. Pour the egg, when it starts to turn white add the oatmeal mixture to one half of the omelette and close. Cook just until set and golden, flip and cook until browned.
Remove and place on a plate, sprinkle with cinnamon and eat immediately with berries.

* If your plan says only egg white, remove the yolk
* If your plan has 40 gr whole oats you will need 60 ml of water.

Cal: 347 P: 15.5 F: 20 Cb: 25.3

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