John Myers
Ingredients for 1 servings:
- 10 g wheat bran
- 40 g oat flakes, fine
- e.g. erythritol (sugar substitute)
- 300 ml milk, 1.5% fat
- 15 g protein powder (vanilla)
- 1 banana(s)
Instructions
Working time approx. 5 minutes; Cooking/baking time approx. 10 minutes; Total time approx. 15 minutes
high in protein, for athletes
Place wheat bran, oats, sweetener (erythritol or other sweetener), and milk in a saucepan and bring to a slow simmer, stirring constantly. After about 5 minutes, carefully fold in the protein powder and stir to prevent clumping. Peel the banana, cut it into small pieces, and heat briefly. Continue simmering until the desired consistency is reached. Compared to oats, wheat bran contains fewer calories, significantly fewer carbohydrates, more protein, and significantly more fiber. If you like, you can increase the amount of wheat bran and reduce the amount of oats, but wheat bran does not absorb the milk as well. 1 serving contains 27g of protein.
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