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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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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MIMM #5: PB&J Protein Shake (vegan)

Hello everyone, I hope you are all having a marvelous Monday like I am! Thank you to Katie for hosting this awesomely positive and uplifting link up 🙂 First things first, I felt absolutely marvelous after yesterday’s arm workout because I think my biceps are finally starting to come into shape.

The picture doesn’t show much but let me tell you, this is a huge improvement for me. I have never had any muscle. I might have been skinnier, but strong and muscular – never. So this is a big deal for me. I am very excited and can’t wait what the future will bring. I cannot wait to look like Crystal from Spoonful of Fit. Okay, a girl can dream, alright…… *daydreaming*

Also, make sure you enter into my marvelous giveaway to win 12 flavors of Arctic Zero protein ice cream! The pints have only 150 calories per pint and the bars have 85 calories. They are delicious and great as a post-workout recovery snack or dessert 🙂 The giveaway ends on Wednesday!

A marvelous recipe: Protein shakes have been replacing my regular egg breakfast. I can’t get enough. They are just SO good!

It baffles me how people can just go and get a milkshake with all those calories, fat, and sugar when you can have an even better alternative, guilt-free, with a similar (if not better) flavor? It’s such a marvelous way to fuel your exhausted muscles after a good workout.

Here comes a PB&J protein shake. Ekhem, it’s peanut butter jelly time

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