This high protein oat cake is a delicious and nutritious way to add a little more excitement to your mornings. It can be assembled within minutes, let it bake away and you have a warm and mouth-watering cake that meets all your needs for lasting energy.
BENEFITS OF THE MAIN INGREDIENTS
Oats are a great source of complex carbohydrate and contain a powerful soluble fibre called beta-glucan (𝛽-glucans). 𝛽-glucan can reduce blood sugar levels after a meal and improve insulin sensitivity both in diabetic and non-diabetic individuals. Soluble fibre like 𝛽-glucan also have the most reported beneficial effects on cholesterol metabolism, thus why I have partnered the oats with eggs in this recipe.
Eggs are an excellent source of animal protein and choline. A water-soluble compound, choline is an essential nutrient required for a healthy nervous system, fat transport and metabolism. The data on choline is limited, however: a study has linked higher consumption of eggs with lower risk of incident type 2 diabetes.
Instead of using flour to create a cake like consistency out of this recipe, I use high quality protein powder. Although protein powder is not essential, in fact I always prefer using whole-foods to get enough macronutrients (carbohydrate, fat, protein), I find protein powder convenient and useful for upping the protein content which results in higher satiety (keep you fuller for longer). When you choose your protein powder go for one that has a short list of ingredients and it's best to use one with less gum and sweetners/ sugar.
Berries are lower in sugar compared to most fruits (which makes them more calorie friendly) and they provide a great amount of fibre (important for satiety and gut health). Blueberries are considered a superior source of antioxidants (compounds that protect your body from free radicals, which are unstable molecules that can damage your cells). The main antioxidant compounds in blueberries are flavonoids - regular consumption is associated with reduced risk of a number of chronic diseases.
Although this is not a main ingredient in this recipe, it is important you understand why it's always my first choice of sweetener in any recipe. Stevia is a natural plant sweetener that has little to no effect on blood sugar levels and it comes at no calorie cost.
HIGH PROTEIN OAT CAKE
-3 heaped tablespoons of rolled oats
-100ml milk of choice (I used hemp milk)
-1 teaspoon stevia powder or to taste - if you have higher tolerance for sugar you can add desired amount of sweetener of choice
-2 medium eggs
-1 tablespoon cream cheese
-1 teaspoon vanilla essence
-1 teaspoon baking powder
-1 large scoop of protein powder
-1 cup blueberries or berry of choice
-Preheat oven on 180 degrees
-Heat the milk in the microwave for 40 seconds (or until it's bubbling). Pour the milk onto the oats, add stevia, mix well and let it soak while you prepare the creamy base (next step)
- In a medium bowl beat the eggs well until fluffy, add the cream cheese, vanilla, baking powder, protein powder. Beat into a creamy texture, it takes a few minutes and some muscle power
-Add the soaked oats to the creamy base and fold in with a wooden spoon
-Use a small non-stick baking tin (I used one 19cm in dimension), use baking paper, oil or butter to avoid sticking. Top with with the berries and bake in the oven for 13-15 mins
-Serve warm or cooled down with more berries (I ran out of berries) and if you like a little bit of yoghurt, nut butter or tahini
Iman The Nutritionist (BSc, ANutr)
Registered Private Nutritionist
Weight Management Specialist