Friday, December 14, 2018

More Ideas for Oat bran

As I've gone through more years eating oat bran everyday for breakfast, I thought I would update everyone (especially clients) on some new recommendations to help fit various preferences. Note that oat bran can be purchased at Whole Foods in the bulk bins, Wegman's and most stores like Acme/Giant in the "healthy foods/gluten free" aisle. The most common boxed brands you will find are Bob's Red Mill, Hodgson Mill, and Quaker. Trader Joe's has sadly discontinued their oat bran. You may also purchase on Amazon.

My favorite daily oat bran (post-workout):

1/4 c oat bran = 1 oz grain

3/4 c unsweetened almond/cashew milk= 0.75 c dairy

1 scoop Less Naked* Vanilla Whey Protein= brings my almond milk up to normal dairy standards (close to 100 calories and >8 g protein)- so I don't count for a food group

1/4 banana + 1/4 c chopped apple= 0.5 c fruit

Dash of cinnamon

HOW TO MAKE: Mix all ingredients together in a LARGE bowl. Microwave (or cook on stove) for about 2-3 minutes- keep an eye on it as it will boil over. That's the benefit of oat bran, it expands a lot!

Optional: chia/flax/hemp seeds, 1 tsp pure maple syrup, and/or top with plain Greek yogurt or kefir after cooked

Note: You can adjust the oat bran serving to your calorie needs (1/3 c dry oat bran= 1.5 oz grains, 1/2 c dry oat bran= 2 oz grains)

Overnight oat bran
Mix all aforementioned ingredients together in a mason jar or Tupperware, and eat cold the next day.

Oat Bran Shake

1/4 c oat bran = 1 oz grain

1 c plain non-fat/low-fat kefir= 1 c cultured dairy

1 scoop Less Naked Vanilla Whey Protein= brings my almond milk up to normal dairy standards (close to 100 calories and >8 g protein)- so I don't count for a food group

0.5-1 c frozen fruit= 0.5-1 c fruit

NOTE: You can increase the liquid by adding more kefir, almond milk, or water if too thick.


*Less Naked is the best tasting vanilla whey protein I have found with only 3 ingredients: whey protein, coconut sugar, and vanilla extract. They use no artificial sweeteners or stevia, which is very hard to find even in "natural" or "organic" protein powders. They also have egg white and plant based proteins available. I do not get compensated by Naked Nutrition to endorse these products.


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