I'm an intermittent faster and I love to carb backload at night with my slow cooker steal cut oatmeal. I make it in the early afternoon (when I am fasted), so it will be ready at night.
Slow Cookers:
If you don't have a slow cooker yet, I strongly recommend you get one. If you have one, but haven't used it in a long time, then pull it out! They are inexpensive and easy to use. Just set it and forget it!
Ingredients:
- non-stick cooking spray (I used buttered flavoured) to coat the slow cooker
- 4 cups of peeled and sliced apples (I used Granny Smith)
- 1.5 cups unsweetened vanilla almond milk
- 1.5 cups water
- 1 cup steel cut oats
- 2 TBSP coconut palm sugar (or sucanat). Both are less refined than white sugar. Sucanat has slightly less calories than white sugar. Sucanat retains its natural molasses, which is why it contains more vitamins and minerals than white sugar. Both have a similar taste to brown sugar and can be used as a brown sugar substitute. I prefer the taste of coconut palm sugar in recipes (I find that sucanat has a strong taste in baked goods). Nevertheless, both are considered sugar and should be used in moderation.
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp vanilla extract
Recipe (Serves 4):
- Coat your slow cooker with non-stick cooking spray
- Spread the apples into the bottom of the slow cooker.
- Toss in the almond milk, water, steel cut oats, coconut palm sugar, cinnamon, nutmeg and vanilla extract.
- Stir the ingredients (see photo).
- Cover the pot and set your slow cooker to low for 6 hours. (I recommend you check it after 4 hours to see if it's done early).
- You can refrigerate any leftovers and reheat.
Nutritional Information:
Makes 4 servings: For 1 serving (1/4 of recipe)
calories 268, fat 4.4g, saturated fat 0.6g, cholesterol 0mg, sodium 67.7 mg, carbs 50.6g, fiber 6.8g, sugars 17.2g, protein 7.4g
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I've been an intermittent faster and a flexible dieter since 2012. I put together an entire system (an e-Book) that shows you how to make it work for your schedule, goals and eating personality. I call it the Fat Loss Fast System. It's a sustainable approach to eating. I really enjoy helping people who love the daily process ... people who love finding value in making choices that are right for their body. When it comes to body recomposition and fitness, I believe that fixation on the endgame is the reason why people become so disappointed and end up throwing in the towel. My passion is teaching you how to love the daily process. That's the secret to long-term success!
xoxo Sara
