My name is Ashley McLaughlin and this is my blog, Edible Perspective. To learn more about my journey head on over to my about + FAQ pages. I'm thrilled that you stopped by. Enjoy!


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satiation experimentation

Thanks for all of your “night-off” love.  The huz and I enjoyed a delicious dinner, at Taj Mahal, a new-to-us restaurant.  All of our favorite restaurants are in walking distance to our house, and this is now added to the list.  I am absolutely loving the location of our house and loving Ft. Collins in general.  We actually shared plates last night [a rarity!] and dished on Aloo Chole, Dal Saag + loads of rice.  Lucky for the husband, I’m avoiding gluten.  He got all of the garlic naan ALL to himself.  The Aloo Chole was just okay.  However the Dal Saag [lentil + spinach dish] was outstanding.  Definitely going to be recreated at home!  Hopefully!  Not sure I can master such deliciousness!

Since eating the buckwheat bakes, it’s even more apparent that oats just don’t hold me over the same.  I can get a good 4-5hrs of feeling full from the buckwheat bake but only about 2.5hrs from oats.  The nutrition profiles are typically about the same, so it’s kind of confusing why this is. 

I’m determined to get more satiation out of my oats! [is that weird? am I weird?] answer: yes.yes.

My first attempt was adding 1/3c cottage cheese at the very end of cooking.  I see Kath do this frequently but have only tried it once before.  I use organic, 2%, cottage cheese [grass fed!] and it is quite tangy.  I love it paired with fruit, or just with a little salt + pepper, but I’m on the fence about it in my oats. 

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I also added 1T chia seeds to this bowl as well.  I’m not the biggest fan of chia seeds in oats because it ends up quite gelatinous.  However, this time I stirred them in at the very end, so they didn't’ have as much time to gel.  Definitely worked better!

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The mix included:

  • 3T rolled oats
  • 2T buckwheat groats
  • 1T oat bran
  • 3/4c water
  • 3/4c unsweetened almond milk
  • 1/3 cottage cheese [stirred in at end]
  • 1T chia seeds [stirred in at end]

topped with:

The verdict on my hunger?  It definitely held me over for about 3hrs.  I ate a 1/2 banana which kept me going until lunch.

The verdict on taste?  I’m not the biggest fan of the flavor the cottage cheese adds. 

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Oat experiment #2!

For awhile, I was adding 2T ground flax meal to my oats.  I liked how voluminous it made the oats, but I also didn’t like how gelled it made them [like the chia].  For this bowl, I added the flax in the last 1-2min of cooking.  Problem solved!  The oats did not become gelled at all, and were filled with delicious, nutty flax.  And since I’ve been on a masa harina kick lately, I decided to try adding that to my bowl as well.  Loved it!

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In the mix:

  • 3T rolled oats
  • 2T oat bran
  • 2T masa harina
  • 1 1/4c water
  • 3/4c unsweetened almond milk
  • 2T ground flax meal

on top:

  • almond butter
  • jam
  • 1/2 banana
  • honey drizzle

Hunger verdict?  It definitely held me over for about 4hrs. 

Taste verdict?  I liked this much more than the cottage cheese + chia oats. 

Thick.  Creamy.  Breakfast-goodness.

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Adding 1-2 whole eggs to my oats, definitely works as well, and is oh so delicious.  Helloooo French toast oats!  However, I’ve been out of eggs for nearly a week!  Do just plain rolled oats keep you full?  Or have you figured out a method to make them stick for a full 4-5hrs?

Definite eggmergency.

Today, I took a tiling break, and walked down to the food co-op.

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I picked up…

  • organic/local eggs
  • organic/local tempeh
  • organic/local/raw/vegan/GF dark chocolate

Local, fresh eggs are like no other.  There is a small restaurant in town [Avogadro’s Number] that makes their own tempeh, and it’s by far the best I’ve had.  The texture is much softer and it has more flavor than store bought.  I sampled this chocolate recently, and when I spotted it at the co-op, I had to have it!! 

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I love eggs.  Yes I do.

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No idea what I’m making. 

But it will definitely involve eggs.

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Oh, did you want a tile update?

Check back later today!

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Don’t worry, the oven is unplugged.





Reader Comments (73)

You're right about that ground flex meal makes the oat gelled. Now, my problem is solved. I'll add at end of the cooking. Thanks for tips! You can master any Indian dish by trials.n.errors. Hope I'll see your creation soon. :)

April 29, 2011 | Unregistered CommenterSonia@7spice

wow i'm so glad to find someone else who doesn't like chia seeds in their oats! i really don't like how it gets gelatinous! the tiles look great from what i'm seeing so far!

I find oats are crap at holding me over too - I think it's just a lack of protein. I've found a serving (or even a half serving) of Vega smoothie mix does the trick though! I get 3hrs outta that :)
Is that oven just randomly in the middle of your kitchen? Love it.

April 29, 2011 | Unregistered CommenterFreya (Brit Chick Runs)

I think that adding more fibrous fruits and nuts into the oats helps me! Not saying that it holds me over 5 hrs b/c unless I have indigestion, nothing holds me over for long :P But I think extra fiber+protein helps! perhaps something like "carrot cake" oats? :)

April 29, 2011 | Unregistered CommenterEllie@fitforthesoul

I always have to add a boatload of stuff to my oats in order for them to hold me over. Flax is a definite must for me!! I also add protein powder, which usually does the trick. This French toast oatmeal looks amazing!

April 29, 2011 | Unregistered CommenterBeth@naturallyyoursbeth

Oats never satisfy me for more then 2 hours! On the other hand, nothing else does satisfy me longer either. I will try this combo with masa harina and flax. Hopefully it will fuel me through mornings :)

April 29, 2011 | Unregistered CommenterMarina

Yes! I always add my flax meal at the end of cooking! At first I was super confused because my oats never got jelled! I am glad you figured it out!

Happy Friday!

April 29, 2011 | Unregistered CommenterCait @ Beyond Bananas

I can't decide if I like cottage cheese in my oats either. Its funny you mention this though because I just realized I have about 1/4 C of Cottage Cheese in my fridge and I'm trying to decide if I want to add it to my oats tomorrow morning. I think I liked the whipped CC better. It's more creamy. I guess it's a texture thing?

April 29, 2011 | Unregistered CommenterLauren

Local, fresh eggs are like no other. = yes, indeed!

Knowing a farmer with some chickens can be a great thing. Random san diego, ANYONE can have a chicken coop, even city dwellers and lots of friends I know, have chickens and home grown eggs.

Have a great weekend!

I experiment with my breakfasts too - It's okay if it doesn't keep me full until lunch though because I like morning snacks! :)

Local fresh eggs are amazing! I wish everyone would buy them just once to see the difference.

I LOVE EGGS TOO! Seriously, they are such a great food! I hope you have a great Friday!

I find that with very filling foods, my body adjusts after a few weeks and I begin getting hungry earlier. Maybe it's my metabolism changing? Good luck with your quest - the second bowl looks great!

April 29, 2011 | Unregistered CommenterMichal

hurray for friday! those eggs are so beautiful...and i kind of want some for breakfast now too :)

French Toast Oats? Oh my does that sound delicious!

April 29, 2011 | Unregistered CommenterAlly (oatsandspice)

The tile is so beautiful -- I can't wait to see it all finished!

April 29, 2011 | Unregistered CommenterHolly @ The Runny Egg

Your taste preferences always surprise me and are so unpredictable!! I never know what you'll rave about or what you'll hate :)

April 29, 2011 | Unregistered CommenterKath

I know your buckwheat bakes hold me for 4-5 hours too when nothing else does that! Even after morning gym trips when I am more hungry than usual! Thanks for your great ideas and creativity in the kitchen!

April 29, 2011 | Unregistered CommenterLindsey

mmmm I love the masa idea, nice and thick. I'm actually going to try adding ricotta to my oats this morning because I like it more than cottage cheese. We'll see how it goes! :)

Good luck with all your reno work! :)

oooh...i'm so jealous that you live in walkable distance from a co-op!
Eggs definitely help me to stay satisfied in my tummy for longer. I have been adding one into my spinach/kale saute that I usually have for breakfast (i'm weird, veggies for breakfast make me happy) and it's been great for energy and satiation. I find that eggs work better than the almonds/almond butter I had been using before. Now I alternate, because I'm still getting used to reintroducing eggs into my diet (after eating 1-4 eggs a day for a year, I took a year off from them. but easter had me craving them like mad)

April 29, 2011 | Unregistered Commenterlauren @ spiced plate

Is the restaurant really called Avogadro's Number? I would have to go there just for the nerd factor! I love it!

April 29, 2011 | Unregistered CommenterSunshine

Beautiful oats - might be enough to convince me to try the addition of cottage cheese.

You show those oats what's what! ;)

I eat oats nearly every morning. With steel cut mixed in. Then I add some almond milk, some fresh berries, and a sometimes a scoop of almond butter too!!! YUM!

April 29, 2011 | Unregistered CommenterKris

I typically add egg white to my oats and it holds me for 4 hours. I don't think anything can hold me over for longer than that! Not sure why I've never tried the whole egg...french toast oats sound amazing!

April 29, 2011 | Unregistered CommenterGina

P.S...I can never finish the whole buckwheat bake...I tried the pumpkin one this week and I only got about 3/4 the way through...they are so filling!!! It may be the perfect breakfast for satiety.

April 29, 2011 | Unregistered CommenterGina

I have been following your blog for a couple months now, and when I first started seeing pictures of your house I thought, "that looks like a Colorado House- really an Old Town house" Then I realized you lived in FoCo and my suspicions were confirmed :) We used to live in Old Town area (now in Atlanta) and we miss Fort Collins a TON! Thanks for posting this- it reminded me how much I miss places like Avo's and walking to Old Town to go eat (tear!)...maybe some day we will be back!

April 29, 2011 | Unregistered CommenterEryn @ Pumpkin's Pantry

i always add flax and/or chia to my oats right away. i guess i don't mind the gelled consistency! they totally hold me over for a LONG time though! (like i eat at 7 and am not hungry til noon or 1pm).

i usually do 1/4-1/3 cup rolled oats, 1 T flax, 1 T chia seeds, 1/3 cup almond milk, 1/3 cup water, and 1/2-1 banana mixed in. toppings usually are 1T nut butter, 1/2 cup frozen blueberries, and about 1/8 cup granola.

April 29, 2011 | Unregistered Commentersarah (sarah learns)

Oats actually hold me over quite well - probably about 4 hours? I use some chia + soy milk (more protein than almond milk, and top with nut butter. Yum!!

I eat oats - but the actual groats (1 cup groats to 3 cups water, simmered over low heat for 1 hour). I cook up a big batch on Sunday night and keep it in the fridge. I scoop off a serving each morning and re-heat it with almond milk and all the add ins. It's so soft and yet, chewy and the flavor is amazing.
The secret with oats is to get a BIG serving size, I start with at least 1 cup of cooked oats each morning then go for the add ins. I keeps me full for hours. Since oats are so low in calories and so high in fiber it's fine to have a huge serving.
Though, I DO love those buckwheat bakes. . .

April 29, 2011 | Unregistered CommenterEmma

I love eggs too! I am getting 2 more cartons tomorrow at the farmers market. I would love to try local, homemade tempeh. I wish my FM sold some!

April 29, 2011 | Unregistered CommenterTaylor @ Delish World

Have you ever tried just using more oats? I find that even just using 1/2 cup of oats instead of 1/3 keeps me full longer, and I bet 2/3 cup would be even better.

April 29, 2011 | Unregistered CommenterSandi

I wish I could have the time before school to make delicious breakfasts like you! can't wait for summer so I can make real oatmeal and try my hand at some buckwheat bakes. overnight oats will have to do for now

April 29, 2011 | Unregistered CommenterMax

I know you aren't necessarily a protein powder fan, but a big scoop makes mine oh so filling. Happy Friday!!!

April 29, 2011 | Unregistered CommenterMama Pea

Just got home from my morning run and made your recipe for oats with masa harina. Very nice and creamy. Love it! Great idea. I used 1 1/4 liquid TOTAL, not 1 1/4 water + 3/4 almond milk. Did you use 2 cups total? Just curious.

Those are some yummy looking oats. I was debating this morning between eggs or oatmeal...I may have made the wrong call.

YUM!!! I love oatmeal!!! :D

I'm always experimenting with the foods I eat to determine what satiates me best. I've had similar problems with rolled oats, but not with oat bran. Also, I've found that corn products (like corn meal or masa harina) really fill me up for some reason. I suppose that's why your corny oats worked so well! I used to use ground flax in my oats as well, stirring in 1TBS and sprinkling the other 1TBS on top. I LOVE the texture! Now, however, oats make my stomach feel kind strange. It's almost like I'm stuffed but still hungry. Strange. I've also found that the trace gluten in them gets to me a bit thanks to eliminating gluten for a while. I guess it's just an eternal experiment!

I look forward to your lentil recreation by the way :).

April 29, 2011 | Unregistered CommenterMandiee

I love anything Saag!! sooooo good! I can't wait until you recreate the recipe so I can make it. Kind of the story of my food life: wait for the Ashley version so I know it will be good. ;) The last time I made it I just used a spice pack from an Indian grocery.


I'd have to say adding protein powder to my oatmeal making it more filling, as well as adding coconut, hemp seeds, yeast, or having an egg on the side. I agree with you- I wasn't digging the salty cottage cheese taste when I added it to my oatmeal. Have you thought of having side dishes with your oatmeal such as eggs, yogurt, nuts, etc? Eating a snack 2 hrs. later isn't bad either :)

I'll have to try the corn flax mixture! Do you buy the gluten free oats and oat bran or does it not bother your stomach?

April 29, 2011 | Unregistered CommenterNamaste Gurl

I love this satiation experiment! I usually find that my breakfast lasts me only three hours which isn't long enough for me. Oats on their own are not enough to hold me over so I usually add an egg or some protein powder to the mix. I did buy some buckwheat but haven't used it so I'm eager to try that too. Thanks for all the good ideas :-)

I have been a smoothie girl for a while, but hated freezing for the rest of the morning. You lured me into the land of oats recently. However, I the oats just don't hold me over either. Ironically I was just thinking, "hmmm, I'm hungry..." when I saw your post. I tried steel cut oats, banana, maca, chlorella, hemp protein and chia. Tasty, but looked like bear poo. Today was oats with strawberry, banana, chia and Vega vanilla protein. Looked a bit better, but still not satiating despite the size of the bowl (using a 1/4 cup of oats). I will try cooking buckwheat and adding in my goodies tomorrow to see how that goes.

April 29, 2011 | Unregistered CommenterTawney

Its funny how the tiniest tweaks can make a real difference on the satiation front. I'm usually wary of chia seeds for the same reason - the indomitable gel factor - but have had great results with adding them to my breakfast creations at the end like you did here. The masa harina concoction looks yumazing!

Yum! Thanks for the Indian food menu option ideas. I've been meaning to try it for awhile - I love middle eastern food, and I love all Asian food, and love spicy food, but just have never tried Indian. Thanks!

April 29, 2011 | Unregistered CommenterKate @ NaturaStride

I definitely eat according to satiety purposes. I use to be a cereal eater and would be starving 30 minutes later :( Luckily oats do a good job at keeping me full. I still need to try adding an egg, I bet that would really do the trick :D

April 29, 2011 | Unregistered CommenterJenny (Fit Girl Foodie)

I usually have a rice protein/fruit smoothie with my oats. If you don't want the protein powder you could make it with yogurt or I also love it with kefir.

April 29, 2011 | Unregistered CommenterTracy

I have SO many issues staying full! I have found that a mixture of ground flax, chia, and protein powder with fruit do an amazing job:)

April 29, 2011 | Unregistered CommenterKatelyn @ Chef Katelyn

Nothing fills me up more than protein and fiber. I bet you're getting so much protein from the buckwheat bakes that you're full on that, whereas plain oats don't have as much protein or fiber? I eat Bob's Oat Bran and it has about 10 grams of fiber, and it keeps me full for HOURS. And puffmaranth, definitely.

April 29, 2011 | Unregistered Commenterally@girlVfood

Full Fat Dairy. Seriously.

April 29, 2011 | Unregistered CommenterErin

I've found that steel cut oats hold me over longer than rolled do [maybe that's mental because I feel like I chew them more?]... and I also love my oats with chia seeds and an egg. I add protein powder to mine too, which I think helps keep me full longer!

April 29, 2011 | Unregistered CommenterHaley

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