Trimarni Coaching and Nutrition

Pear-berry oatmeal 1/2 cup oats (dry) 1/2 small pear (chopped) 1/2 cup blueberries 1 tbsp ground flax or chia seeds 1 tbsp sunflower seeds 1 tbsp (about) red currants (or raisins) ~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours) Water or milk to meet consistency needs 1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal). 2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients) 3.Stir well with a spoon (especially if adding protein powder) 4. Microwave (uncovered) for 1 minute, then stir. 5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15).  ...