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>> Hello, my name is Franklynn Bartol;
I'm a master student studying developmental neuroscience and psychopathology
at University College of London [inaudible].
Now if you're like me, you like to use the microwave a lot because it's a really quick
to heat up a snack or a quick meal while you're busy studying.
However, the microwavable meals and snacks at the grocery store tend to be quite expensive
and they also have a lot of added ingredients that you might not actually want to be eating
so today I'm going to show you how to make
at home your own microwavable snack using very healthy ingredients
that you can whip up in just a few minutes.
So we're going to start with a microwavable safe bowl.
I've cracked one egg into the bowl and we're just going
to beat it really, really slightly with a fork.
So we're going to get some protein in this snack from the egg and next we're going
to add half a cup of quick cooking oats.
Now make sure they're quick cooking or else they won't adequately cook
in the microwave so that's really important.
Now oats are a really great ingredient because they're in fiber and fiber's great in a snack
because it not only makes you feel full but fiber also slows down the breakdown
of carbohydrates so the energy you get from the snack will last you for a longer amount of time,
which is great when you're studying and going to school.
All right, so we've added our oats, now I'm going to add one tablespoon
of ground almonds now if you haven't used ground almonds before, it's quite fluffy,
it's almost like a nut flower and it's a really great way to add some protein to any mixture
or dish, especially when you're baking.
You can add just a tablespoon or so to your mixture
and this adds some protein and a nice nut flavor.
All right, so make sure it's all mixed in and now we're going to add one quarter of a teaspoon
of cinnamon just for taste, sprinkle it around well.
So now we have our dry ingredients and an egg
but what we need is some liquid so the oats will cook.
So I've chosen half a cup of skim milk and this will add some vitamin D and some calcium,
which is very good for your bones and your teeth.
Now if you don't want to use milk, you can always use soy milk, that's a good substitute.
It does the job and it's also very healthy for you.
All right, so mix those all together, so now we have a nice oatmeal dish
but if you want a snack, you usually want it to be sweet so we're going to add some fruit.
I've chosen half an apple, chopped quite small so that the apple bits will cook
in the microwave and I have two tablespoons of raisins.
Now any kind of dried fruit would be actually very good in this dish.
I've found dates are very good and these kinds of fruits all have a lot of fiber which is,
again, very good for a snack and also they contain antioxidants
and the more fruit you have, the greater the variety of vitamins and nutrients you'll have
in your dish so we have some vitamin C from the apples and we're going to mix these in.
All right, so if you like oatmeal on its normally, then you can probably stop here
and you're ready for the microwave; however, if you've tried oatmeal before
and you found it quite bitter, then you might want to sweeten it a little bit
and I would recommend two teaspoons of honey and his is a natural source of sugar,
rather than just directly adding sugar into the meal.
All right, so two teaspoons of honey is enough to sweeten it and then you want
to make sure everything's mixed together really well before we put it in the microwave.
Now these ingredients don't usually splash in the microwave in my experience but just in case,
you might want to put some plastic wrap over top.
So this will go in the microwave for two minutes on high and when it's done,
it will look something like this now it's not the most beautiful dish in the world
but it smells really nice and it's nice and warm which is great during the winter.
Now what I like to do to add some nice healthy fats and some more protein
and flavor is add one tablespoon of natural peanut butter.
Now by natural, I mean that it's really just peanuts in here, there's no added sugar
or salt because we really don't need that in this dish so peanut butter is good,
also almond butter, some other nice flavor.
And we're just going to mix that around and once this is mixed,
if you want to make it look a little prettier, you can add a sprinkle of cinnamon on top,
some chopped nuts, some chopped dates.
I'm going to add a few raisins, sprinkle that on top
and here you have some nice hot fruity oatmeal to have on a long day when you're studying.