Oat Bran
Oatmeal is one of my staple - I'll eat it for any meal, and it's wonderful for cooking with as well. It's really versatile, too, so it can be flavored with sweet things (sugar, hot cocoa packets, etc.) as well as savory ones (I like adding salt). However, since I eat so much oatmeal, I decided to get out of my oatmeal rut and try something new: Oat Bran.
Serving Size: 1 cup (dry - 94 grams)
Calories: 231
Total Fat: 7 grams, 10%
Saturated Fat: 1 grams, 6%
Sodium: 4 mg, 0%
Carbohydrates: 62 grams
Fiber: 14 grams, 58%
Sugars: 1 gram
Protein: 16 grams
Oat Bran is the outer husk of the oat grain. It looks like finely-milled oatmeal (though it's coarser than flour), and it's a pale color. It's loaded with protein and fiber, too, so it's a nutritional powerhouse. In fact, a one-cup (dry) serving has 240 calories, 7 grams of fat (1 gram of which is saturated), 14 grams of fiber, 16 grams of protein, and almost 30% of the RDA for iron. Lest you think that those calorie and fat counts are really high, rest assured that you don't need anywhere near a cup of the dry stuff to make a hearty meal or snack.
Here's how I usually make it: I add 1/3 cup of oat bran (~100 calories) to a ceramic mug, then fill the mug to about an inch of the top with either water (for savory, salted oat bran) or soy/ almond milk (for sweet treat, with Splenda/ cinnamon or cocoa). I sometimes let it sit for a bit to let the oat bran absorb the liquid, but if I'm pressed for time, I just stir and pop it in the microwave.
Leave it in the microwave for about 3 1/2 minutes, but here's a WORD OF WARNING: be sure to watch your oat bran, as it tends to boil over really quickly! If you notice it boiling and reaching the top, take it out and give it a good stir for a bit to let the heat dissipate, then microwave again. Be sure to pay extra close attention to it after doing this, though, because it's already really hot and won't take long to boil over again.
Oat bran is really cheap - I get mine at a local grocery store for $1.99 a pound in one of those big bins (you might also be able to find it in bulk in natural foods stores). If you buy it in a package, it's a little more expensive - maybe $3.99 a pound. That's still a good deal, though, and a little goes a long way, too, so a pound or two will last for a while! I love love love this stuff, as you can probably tell. I might eat it a little too much. But I figured, where's the harm in that? It's delicious and nutritious!
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I do love oats! But I find that when I start the day with a carb, it kicks me into craving them for the rest of the day. I usually do eggs, bacon, turkey, ham, etc for breakfast.
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it works really well to stop oatmeal/oatbran from boiling over if you put the microwave on half-power and keep a plate under the bowl just incase. takes a little longer to cook but becomes really fluffy and doesnt boil over =)
Here's a little tip for those who steer away from flour-containing foods but still want to eat pizza, breads, etc. OAT BRAN IS YOUR ANSWER!
Make a heart healthy pizza crust with OB and Egg Beaters. Or a yummy bread with OB, eggs, pumpkin or other fruit, and a bit of milk or yogurt...be creative! I've had oat bran pizza, oat bread pancakes, oat bran banana (and pumpkin, and blueberry) bread. And like Ellen said, a little bit goes a long way!