Benefits of Oat Bran + PB&J Oat Bran Breakfast (vegan/high protein)

I have fallen in love with oat bran. Ever since making my banana cream pie parfaits, I couldn’t believe where it was I was hiding that I haven’t tried oat bran before. It’s consistency is so deliciously creamy… plus the whole thing expands so much, making you actually feel like you’re eating a lot (unlike rolled oats, which don’t expand very much, imo).

I thought I should make this post to line out some cool facts about oat bran, just to deepen my new-found love for the product. We already know oats are great for us, no matter if they are rolled oats, oat bran, or steel-cut (I stay away from instant though). I have seen a cool review that Heather did on her blog how oat bran stands up against rolled oats. Impressive. She said:

“I was pleasantly surprised to learn that oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary fiber, along with a large amount of useful minerals. “

After doing some research online, the basic info I found out about oat bran is that:

  • Whole grains have a high dietary fiber content, but oat bran provides more than rolled oats. A 100-gram serving of dry oat bran contains just over 15 grams of fiber, while rolled oats provide 10 grams. Fiber improves cholesterol levels, regulates blood sugar and also helps to fill you up.
  • Oat bran provides much more protein and a wee bit less carbs than rolled oats. A 100-gram serving of oat bran contains about 17 grams of protein and 66 grams of carbs. This same serving size of rolled oats contains about 13 grams of protein and 68 grams of carbs.
  • Oat bran and rolled oats have moderate amounts of total far, but both are low in dangerous saturated fat, which is known to cause heart disease. A 100-gram serving of oat bran has 7 grams of total fat and just under 1.5 grams of saturated fat. Rolled oats contain about 6.5 grams of total fat and just over 1 gram of saturated.
  • Oat bran is higher in B vitamins than rolled oats. A 100-gram serving of oat bran contains 78 percent of the daily value of thiamin, 15 percent of pantothenic acid and 13 percent of riboflavin. The most notable B vitamin in rolled oats is niacin — a 100-gram serving contains 1.1 milligrams. B vitamins play a key role in the breakdown of macronutrients for energy. They are also vital for red blood formation and nervous system function.
  • Oat bran has a higher iron content than rolled oats. A 100-gram serving of oat bran contains 30 percent of the recommended daily intake and this same serving of rolled oats contains about 13 percent. Iron is used for oxygen transportation in the system, and it also helps with energy production.

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Spinach and Egg Strata (high protein)

As you might have noticed my favorite kinds of recipes to do are desserts, snacks, and breakfast. Sweets are a given, even if they aren’t always the easiest thing in the world to make (but oftentimes they are), but breakfast food is just another meal that I simply adore. Although I don’t eat breakfast food at breakfast necessarily. I don’t know, is that weird?

I never feel like spending so much time in the morning to prepare my breakfast. Since I work out on empty stomach right as I wake up, when I’m done and sweaty, I want to be able to eat right now. I don’t have time to make eloquent baked oatmeals and eggs. My post-workout breakfast is usually a delicious protein shake or overnight oats. Sometimes also a parfait, because those are quick to make too.

Truth is, breakfast food isn’t meant to be only eaten in the morning (or at least it isn’t in my world). You cannot tell me you wouldn’t love to eat pancakes or baked eggs at any time of the day, I know I would. And I DO! Don’t try telling me to do otherwise because I won’t listen anyway 😉 This recipe has been saved on my Pinterest board for a long time now. Probably since I started blogging back in March. Finally I have come around to it and made some (small) adaptations. Credit goes to Erin, fully. She rocks.

Ketchup on top… Keepin it classy.

When I was eating it, I was transported back into childhood. I have no idea why, I’ve never eaten a strata before as far as I can remember. But when I put ketchup on it, some feelings of comfort took over. This warm casserole egg dish was so comforting, so warm and cozy… it would be perfect for a rainy day. Thankfully it’s cloudy today so it worked well. I could actually imagine my future as I was eating it, seeing my future kids enjoying this and asking me to make it for them on a cold rainy day, similarly as I used to ask my grandma or mom to make a dish I liked because it was comforting. It was a really bizzare feeling to be thinking these thoughts because I have never thought about my future that far ahead. Heck, I wasn’t even sure if I want kids! Ah… the power of food.

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Banana Cream Pie Parfait (high protein)

I want summer to end already. Woah, yes, that’s right – I said it. The more it randomly rains for one day, the more I realize how much I love rain, and thunderstorms, and cuddle weather… I miss Fall and I want it to be here. I also love school and I want the semester to start. I get these fluttery feelings inside when I think of Fall. It makes me think of new beginnings; it is sort of like a nostalgic feeling – I get those a lot. They are wonderful feelings because they make me feel and think of how things used to be and how I used to feel, it makes me miss my childhood. But I don’t dwell on those feelings. I do hope to recreate them eventually though, probably with my own family in the future (whenever the time comes). The cuddle warm feelings of sitting in bed while it’s storming outside. I love those moments. It is saddening to me that this will be my last year at college. As much as I am ready to conquer the world, I am not entirely ready to leave school and the light-heartedness and “lack of” serious responsibility that comes with it. It means that another chapter of my life will be closed. The thought both excites and terrifies me.

Along with the thought above, holy crap, is it really the end of July already? Like, as much as I’m all for Fall being here – where has the time gone? Seriously, it feels like yesterday was only the weekend after 4th of July. The time is going by faster than it ever has before. It’s awesome cause Fall is near but I highly doubt the time will slow down once it’s in my ideal spot – next seasons will come and go just as quickly, I’m sure. We live in such a busy hurried world.

Anywho, you might have noticed I have been on quite the parfait kick lately. This time a ripe banana had to be used that has been sitting on the counter for about a week. Super sweet goodness. Time to get in my belleh– parfait style! Yeah, this time it’s a banana cream pie parfait. I just come up with these things as I go. I might be inspired by random things. *cough* pinterest *cough* I also have a whole list of recipes I have altered that are waiting for me to dig into and finally make in the kitchen but in time… mister, in time. There’s a time and place for everything. And today, it was the time for this banana.

Oh yeah, it was also my first time cooking oat bran. I haven’t had oat bran but always seeing it on Lisa’s blog, I wanted to try it. Although I made it entirely differently than she does, I still want to credit her for giving me to inspiration to buy this product. I love oat bran now and I can’t believe it took me this long to become converted. The texture is just right – so creamy and delicious, it also has more nutritional value than regular oats. The only downside is that it takes a bit longer to cook. Doesn’t stop me though 🙂

I made this in the afternoon and ate one right there and then ate another one for breakfast. The breakfast one tasted even better, so I recommend you give it a try and stick it in the fridge for a whole bunch of hours. You won’t be disappointed.

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PB&J parfait (high protein/lowfat)

I have a big love for PB2. I actually prefer it to regular peanut butter. Yes, the main reason is because of its caloric value. But another reason is that I’m actually not a big fan of peanut butter itself. I prefer almond butter. I always have. While peanut butter is alright (but not super high) in my book, I still like the flavor of PB&J. I mean, what’s not to like? I even made vegan chocolate PB&J cupcakes before!

Anyway, this peanut butter and jelly pudding parfait is a healthier and lower fat alternative to your favorite peanut butter and jelly snacks or desserts. It is high in protein thanks to the use of cottage cheese and peanut flour. The crunch from the granola is perfect and gives an ideal combo of textures. Additionally, the use of cinnamon helps regulate blood sugar levels from all of that delicious sweetness that’s going on here. And you wonder why I add cinnamon to all my desserts? 😉 I love me some great health benefits, duh.

I also recommend finding a lower sugar or no sugar added jam variety. Fruit are sweet on their own, I don’t think it’s necessary to add any additional sweetners to the mix. Thankfully, I still have some jam from May’s trip to the Amish country.

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Reese’s Overnight Oats (high protein)

I loved these because of how creamy they turned out. I made them before and I had to write down the exact proportions because of how well they turned out. Now I made these again last night but I ran out of almond milk! So I improvised and used some of the nonfat kefir I had in the fridge. The original written down recipe calls for 2/3 cup almond milk so you can try it either the original way or the way I’ve written it down in the recipe. Both results in creamy delicious oaty goodness. Mmmm.

My preference is for multi grain hot cereal rather than Old Fashioned oats simply because they have less calories. But then again they are also tastier, there is more of a complex flavor to them. But both kinds will work here, of course.

I was actually surprised how much these overnight oats truly taste like a peanut butter cup. But better! Because it’s healthier, fills you up more, packed with protein, not much sugar, AND it’s creamy (who doesn’t like creaminess?). These proportions are much recommended.

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Broccoli and Cheese Baked Egg Omelets

I do not own a steamer because I live in a dorm apartment which is tiny pretty small. Once this academic year is over though, and I graduate, mark my words — I WILL own a steamer. So anyway, this was my first time steaming vegetables on my own. Without the use of a steamer. It didn’t turn out bad. It actually worked out perfectly fine. Yay for me!

These little baked egg omelets turned out super yummy. And I got really excited when I was sauteeing a whole cup of onions. I felt like a housewife even though I was making this food for myself to enjoy throughout the week. I felt so grown up though!

I started making meal plans for myself and this recipe was on my to-do list for a while and I thought it would be a perfect way to incorporate into my meal plan as a dinner. Yes, I eat eggs for dinner too. Breakfast was a given here. But hey, some studies say we shouldn’t have many carbs after lunch so this is a great dinner option. A lighter option. Just the way I like it.

I enjoyed mine with extra broccoli because apparently I steamed too much haha. Fine with me. Yummy veggie side 🙂

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Strawberry Kiwi Quinoa Muffins

The other day, I went ahead and visited a nearby Farmer’s Market. I’ve been dying to check it out from all that you guys talk about how awesome they are – and how much cheaper all of the produce is! Unfortunately, as I talked about yesterday, the prices were not very competitive, they were actually quite a bit higher than I expected them to be. Not horrible of course, but higher than I thought. Plus there wasn’t as much stuff there as I expected to find either.

I did however find some amazingly flavorful organic strawberries. I paid $6 for a pint and I was in heaven – the flavor of these babies was just as good as the strawberries I remember from Poland. So much flavor in every bite, this sweetness, the delicate tartness… oh man, I just love berries. So much!

I had some kiwi left over from my recent grocery trip and I’ve been getting tired of eating them by themselves. So after mixing and matching with ideas and what I’ve seen all around I put all of the stuff I had together, including the unopened box of Quinoa flakes.

Strawberries, kiwi, and quinoa flakes. I bought the quinoa flakes 2 months ago because I found a cool recipe for it. But you know, what else is new, I lost the recipe. So the box has been sitting there unopened ever since. Until now, that is 🙂 When these muffins were baking the whole apartment was filled with the aroma of strawberries and kefir. Such a nice fragnant scent.

I enjoyed a muffin with a glass of strawberry banana protein shake post workout 🙂

Oh no, a strawberry is drowning!

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Pear and Currant Bran Muffins (v)

Happy to see all the entries for the nimble/QuickieChick giveaway. Keep ’em coming! The prize is well worth it 🙂

I realize sometimes my recipes aren’t totally seasonal. This one for example would be perfect for Autumn. But you know what? I don’t care. I have dried pears and currants and I’m gonna use them no matter what the season is! And they worked out so perfect in these muffins. Delightful, I tell you.

These are perfect for breakfast or a snack. I recommend eating them with Greek yogurt or with my chocolate PB protein pudding. You know you gotta have protein at every meal, right? 😉

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Chocolate Zucchini Protein Mini Muffins

I had some zucchinis laying around and I thought I would have time to cook with them, but unfortunately, I don’t think I will. I’m leaving the city on Saturday morning because of the NATO summit. There is no way I’m gonna be anywhere near here for this – everyone is saying it’s going to be crazy. Security and police is everywhere already and secret service and FBI are stopping at random establishments to make sure everyone is ready to take on the protesters. I hope there will be no violence involved.

So yeah, I’ve made chocolate zucchini bread before and I loved the taste of it. I don’t have a loaf pan in this apartment thought and I just ran out of chocolate chips, so I went for chocolate zucchini muffins sans chocolate chips.

The second muffin is still kind of frozen, that’s why it looks weird lol

I still love making muffins and although I was going to veganize this recipe (like I have been doing lately with all my muffins), I decided against it, simply because I had egg whites that needed to be used up anyway. Might as well. So sorry, vegan friends, this one includes egg whites.

For an extra protein boost, I added protein powder. And I enjoy it smeared with almond butter. I love protein and that’s that.

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Chocolate Chip Cookie Protein Pancakes

I can’t believe I haven’t made pancakes before starting this blog. I feel so ashamed. I feel like I’ve been missing out on SO much! I normally treated pancakes as a dessert breakfast simply because I would only get it when I went out for breakfast/brunch (if that) because I know they aren’t exactly the healthiest thing on the menu. Quite the opposite, pancakes tend to be pretty bad for you. But since I made my oatmeal pancake.. oh my gosh, I’ve been all about pancakes! Amazing.
Especially the recipe I’m sharing with you today. It seriously feels so sinful. Yes, it isn’t the lightest breakfast – but it is good for you! Especially after a morning weight training session! Gotta refuel these muscles. Also, you are able to eat pretty much anything after working out intensely as your body will just absorb its benefits and you won’t likely gain weight. So… hello chocolate!
This recipe made me two large-ish pancakes. I couldn’t even finish it, it was so filling.
They taste like chocolate chip cookies. And I’m not just saying that for fun.
They REALLY taste like chocolate chip cookies! Plus they are VEGAN!
I’ve been really trying to incorporate veganism as much into my life as I can.
Yeah, the topping isn’t vegan BUT I have been eating much less yogurt and eggs already – go me!
By the way, I’ll be participating in Virtual Vegan Potluck by the Unrefined Vegan. Check it out 🙂 Deadline is April 30th.
(healthy) dessert for breakfast? Please and thank you.