All of my clients and friends know that my #1 recommended food is oat bran. I have previously posted on the topic, so read here if you want to learn more about why this is such a "super food".
For those that are not into porridge, overnight oats, or smoothies with oat bran, here is a recipe I give to clients for a muffin version. Easy to make, simple to eat, and all the while pretty nutritious! I don't think it has the same effect in terms of fullness as when you eat a full bowl of it, but you are still getting many of the oat bran's benefits. Enjoy!
1 banana, medium (7")
1 large Egg
2 tbsp honey
2 tsp baking powder, double-acting
1 cup skim or 1% milk
2 cup Oat Bran, dry
1 tbsp avocado or canola oil
1/2 tsp salt
1/4 cup brown packed sugar
1. Pre-heat oven to 425 degrees F.
2. Line 12 medium muffin cups with paper baking cups.
3. Combine dry ingredients.
4. Add milk, egg, honey, mashed banana and oil; mix just until ingredients are moistened.
5. Fill muffin cups 3/4 full. Bake 14-17 minutes or until golden brown.
Makes 12 muffins
TIP: I buy my oat bran from the bulk bins at Whole Foods (and sometimes it is in bulk at Wegmans). Otherwise, you will find oat bran in the "healthy food"/gluten free aisle of most supermarkets. Bob's Red Mill, Hodgskin Mill, and Old Wessex are common brands around.
Recipe adapted from: http://breakfast.food.com/recipe/incredible-oat-bran-muffins-plain-blueberry-or-banana-190507
Makes 12 servings
Nutrition Information per Serving (as determined by Diet Analysis Pro software)
Calories: 127.65 Fat: 3.27g Carb: 23.21g Protein: 4.83g
Picture source: http://allrecipes.com/recipe/8116/oat-bran-muffins/