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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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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I got Attuned with Erewhon Cereals

Have I mentioned before how much I love getting packages? Well, who doesn’t though, right? Today I got a lovely package from the Attune team with three different types of Erewhon cereals. While I don’t usually eat cereal by itself I LOVE it as a topping for my yogurt! I have been wary of cereals for a long time now, I already know how many additives and sugars they contain and it’s pretty hard for me to find any cereal I like that meets my nutritional preferences.

Erewhon (Air-wahn) thinks similarly and they recognize that it’s important to expand the availability of packaged goods that are actually organic and healthy. Their cereals are allergy friendly as they contain no dairy, soy, peanuts, nor tree nuts. They are made in a peanut free, tree nut free, egg free, and dairy free facility. They offer many varieties of gluten-free and regular cereals (many more GF options than not, which is awesome!)

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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.

Oatmeal Pancake

Sunday night was a breakthrough for my culinary experiences. A breakthrough that is rather embarrassing- especially since almost everyone has made this food before. Not me though. Not until last night, that is. Last night, ladies and gentlemen, was the first time I made pancakes. Or one pancake, actually, but I only have one mouth to feed. Yes, last night was breakfast for dinner. And yes, it was my first time ever making pancakes. Embarrassing, I know.

In my defense, we didn’t have pancakes in Poland. And my mom never made them when we moved here. The only time I really ever had pancakes was when I went to brunch with someone. I thought it was about time to change this. I thought of pancakes as indulgences because I know they aren’t usually the healthiest option on the resto menu but I know there are ways to make them healthy. This is exactly what I did.

The outcome.. wow. Extremely easy and yields such great result. Such a great outcome. Yeah, it’s silly for someone to think “oh my gosh, I made such great pancakes last night!” but for me, this is an accomplishment! I told you guys before, I am totally new to the kitchen and any time I make something that turns out better than well is just amazing to me. So yeah, this pancake will most definitely frequent my breakfast (or dinner 😉 menu from now on. I can already see it… such a great post-workout breakfast. I’m excited already.

However, the only reason why I made these really was to get rid of the lasts of egg whites I had in the fridge so I could be ready for the vegan challenge which starts today. So yeah, I have to say goodbye to egg whites and honey for a while.

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Bran Apple Muffins

Hello to another vegan recipe that will help me get through the week. I’m planning on eating these as breakfast or snacks in between studying and writing papers. Finals are almost here, and ohh joy, am I so excited.. I have no motivation and it sucks. I’m gonna have to bust my butt tomorrow to get a lot of stuff done so I don’t have to wait till absolute last minute.

Tonight are supposed to be some crazy storms and tornados in the Midwest, I heard? Crazy… Apparently this is the second time the Weather Channel has issued a life-threatening 24 hour warning for tornados today and tomorrow. Good thing I live downtown Chicago, there won’t be any tornados here. I’m not afraid of no rain. It’ll help me write! Rain always relaxes me. But I hope no one gets hurt and I hope the weather channel is exaggerating, as they usually are.

These muffins are made with dried tart apples I’ve been dying to use in a recipe for the past few days. They are amazing by themselves but I thought they would taste even better in a baked recipe. This is a perfect breakfast on the go. Plus it’s vegan! Yay!

Also, I just wanted to say how much I love doing recipes which don’t require a use of a mixer. I much prefer to mix everything by hand. Quieter, easier, less messy. For me anyway. I don’t even have a stand mixer, I use a hand mixer when I need to mix/beat ingredients so it’s a pain. But yeah, no mixer necessary for this one! Yay!

These turned out so beautifully. Crispy on the outside, soft and chewy on the inside. By themselves? Amazing. Topped with maple syrup? Amazing.

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