#oat bran bread recipe

[ruthwalton]

Yeast Bread - Oat Bran Bread This high-volume, light bread is made with oat bran. The dough is prepared in a bread machine, allowed to rise in a loaf pan that has been greased, and then baked.

[ghostyknight]

Oat Bran Bread This high-volume, light bread is made with oat bran. The dough is prepared in a bread machine, allowed to rise in a loaf pan that has been greased, and then baked. 2.5 cups bread flour, 1/4 cup oat bran, 1.25 cups warm water, 2 tablespoons honey, 2 tablespoons margarine, 1.5 teaspoons active dry yeast, 1 teaspoon salt

[curiousruby]

Recipe for Oat Bran Bread

This high-volume, light bread is made with oat bran. The dough is prepared in a bread machine, allowed to rise in a loaf pan that has been greased, and then baked.

[itsnotpersonalnyc]

Deliciously Moist Pineapple Muffins These pineapple muffins are a huge hit with the kids, pack into lunches easily, and are great to take along camping as they stay moist and fresh for a long time.

[ovaruling]

@non-suspiciousname @junipercastor i’m not a dietician or doctor disclaimer disclaimer if you have preexisting conditions this may not be for you disclaimer disclaimer i cannot account for every human experience disclaimer disclaimer BUT the easiest way to do this is to first learn what “high fiber foods” means.

and before i begin, here’s how much fiber we more or less need via a helpful Harvard health article.

so, to recap: for women—the ones who matter to me—that’s 25g for adult women who are 50 and under. women 50 and over, that’s 21g.

and i included the extra paragraph about Metamucil etc bc that is important to note. a lot of people do think they’re getting quality daily fiber in these powders.

here’s a helpful article abt the differences between soluble and insoluble fiber. both are important in their own ways!

and just so we’re clear on the benefits of upping your fiber intake:

so!

i recommend a quick google to see the fiber content per serving of a variety of foods that i don’t have time condense here. but, like, beans are a really inexpensive way to do this (add some rice to it and you have a complete muscle-lovin’ protein btw! all the essential amino acids are covered when you combine rice and beans 🫶). beans and legumes are incredibly rich in fiber, and they’re budget-friendly, shelf-stable, and easy to make and easy to incorporate into infinite delicious possible dishes.

but your fiber can be gotten from so many different sources! (my data here is approximate from individual checking. pls allow 1-2g of fiber for margin of error in case i mistype!)

for fruits: 1 cup of blackberries OR raspberries has 8g of fiber!!!!! 1 medium apple has around 4-5g of fiber. an average banana or a serving of strawberries have 3g of fiber. an average avocado has 10g of fiber. and so forth

for grains: steel-cut oats have 5g of fiber per 1/4 cup uncooked (oats are generally rich in fiber anyway, but steel cut in particular). a slice of whole grain bread should have around 3g fiber. brown rice contains 3.5g fiber for every cooked cup. one cup of cooked quinoa (which is also a complete protein!) contains 5g of fiber. bran is almost 15g per one cup serving.

if you’ve got access to chia seeds, a 1oz serving provides 10g fiber. here’s a yummy super easy recipe for peanut butter chia pudding!!!

nuts and seeds provide a lot of fiber too. 1oz of walnuts contains nearly 2g fiber! 1oz of almonds contains 3.5g fiber. peanuts contain 2.5g fiber for 1oz. sunflower seeds are 12g per 1 cup serving (though that’s a lot of them to eat—1/4 a cup would be closer to 3g)

and my fave prunes are 12g per one cup serving. again, that’s a lot of them to eat. 1/4 of that would be 3g.

beans/legumes are king for fiber. 1 cup of cooked black beans contains 15g of fiber. 1 cup of navy beans contains around 19g of fiber. 1 cup of kidney beans contains 11g of fiber.

split peas are i think around 8g per cup when cooked? cooked broccoli is around 5g. corn is around 4g.

i could go on but i’m literally hooked up to an IV for medication rn so i’m one-handed lol i apologize for how cramped this is

but here’s a great list from the Mayo Clinic of high fiber foods and another list of 40 foods from a women’s health mag and also another from healthline, which also has a handy chart for fiber requirements for more specific age groups based on sex

and yes, there are also high-fiber cereals, but beware of the much-touted and rightly-feared ingredient of psyllium husk. it’s more or less used as a laxative and can be outright dangerous for your digestive system and is very painful if not consumed in militant moderation. ask me how i know lol. please please be careful of psyllium husk. like, for real. just stay away from it altogether imo.

sorry this is a lot of discombobulated info, but again i’m one handed at the moment. but hopefully that helps a bit! fiber is linked to longevity and good colon health and that’s what i want for women forever

EDIT: go slow with this! if you’re not used to the recommended daily intake, you will need to gradually work up to this so as not to upset your gastrointestinal system. you may otherwise find yourself in discomfort. GO SLOW. add fiber-rich foods in small portions over time to allow your body to adjust. it is well worth the patience—but don’t overload your system by eating a ton of prunes and thinking you’re doing yourself any good that way. introduce gently and in moderation until you feel comfortable with how it makes your digestion feel!

[fairykukla]

My mother is a bread maker. When she married my father in 1969, she went to his mom to learn how to bake bread. Despite the recipe and technique having come from Nonnie, this bread is now known throughout the family as (Mom's first name) Bread.

We also had store bought bread in the house, but there was a regular supply of my moms bread. To me, that is the benchmark for "What bread tastes like."

I could never abide Colonial or Wonder bread. She would buy "brown bread" from the store for her own sandwiches and I decided I was ok with the brown bread if we were out of Mom's bread.

I've found a few reasonable substitutes on store shelves in recent years, though.

Breadsmith makes amazing "real" bread, and you can get it sliced at the store (Though I don't do that. I grew up with a bread knife in my hand.) they have a peasant white loaf that is very tasty.

Companion makes some mighty fine breads, and I've never been disappointed in one of their loaves.

Panera, sadly, veers closer to a more commercial bread these days (I remember when it was the St. Louis Bread Co and it was the BEST.) But, good loaves of bread can still be had.

I'm a huge fan of Aldi, and their sourdough loaves are perfectly edible. I also keep the Naan they sell in stock in my freezer. I can manage their oat bran loaves for the rare occasions of sandwiches, but I prefer the seed-tastic or heavily grained loaves.

There's that Ezekiel sprouted-grain bread that is in the refrigerated section of most grocery stores, and I find that to be very nice, too.

My mom knows that the only thing my brothers and I ask for as a birthday or Christmas present is a loaf of her bread. For birthdays this can be difficult since we're all born in September and lately we get summer mugginess through 'til October.

If we can re-do our counters here in the new house, I might be able to take up her legacy. (Our house is great and I have tons of counter space but a previous resident coated the counter surfaces with a weird pebble-textured paint that I do not trust.)

This is not to sniff at packaged food in any way, because cheap, uniform, nutritious, premade food is important and necessary. And despite what your local tiktok orthorexic may tell you, packaged food is still capable of providing solid nutrition.

That said, I've been making my own bread for about twenty years, and for the last ten or so it has often been easier to make bread than buy it, solely because I don't need to leave the house to do so, and I live alone so a decent loaf can last me a good ten days. Being able to make ones own bread in this modern era is a product of privilege -- the resources to buy the ingredients (especially high quality flour, not cheap), the time and space to bake, the stamina to knead or equipment to make kneading easier -- my breads improved a lot when I got a good stand mixer, and those aren't cheap. But also, to make a decent edible boule you can get by with flour, water, yeast, salt, and time. Throw in a little oil and you can make pizza crust; add in kneading and a bit of sugar and you have bagels.

It did somewhat change how I eat, because homemade bread is often a little difficult to make a sandwich with, but I was never a huge fan of sandos anyway. These days I often don't even make loaves -- I make rolls or bagels, or flatbreads.

But all of this is to say that because I'm now accustomed to eating my own bread, which is necessarily small-batch and produced without stabilizers that make commercial bread so soft and uniform, I am starting to struggle when I do buy bread because the flavor and texture often feel off. It's not that it's objectively bad food, but it's very different from what I'm used to, which is unpleasant. I've been aware of the issue for a while but previously even if the bread wasn't as good to me as my own, it was edible and convenient, so it was fine. Making your own hot dog buns is a pain in the ass.

I just bought a loaf of Italian bread, reasonably fresh, a brand I used to eat regularly, because I wasn't feeling up to baking anything. I've been making toast with it mostly. But yesterday morning -- admittedly while dealing with some nausea -- I bit into a sandwich I'd made with it (cashew butter and strawberry jam) and thought, "this feels like eating upholstery fabric."

I haven't been able to eat any more of it since. The soft, dense texture, the specific preservative flavor, the mouthfeel. I tried to eat some toast just now and had to spit it out because it felt like buttered brocade and I started to gag. I'm kind of mad about it, honestly.

The bread won't go to waste -- if I can't eat the rest of the bag I'll dry it out and crush it for breadcrumbs for fried chicken or a panade -- but it's both sad and funny that I have functionally baked myself into a corner where packaged bread is no longer even an option.

It feels like I'm becoming one of the middle-aged eccentrics I used to know when I was a kid -- older people or couples in my church, sometimes parents of my school friends, who were just kind of oddballs, hippie leftovers, what I still think of as Berkeley Weirdos (affectionate) even though Berkeley has long since gentrified. The lady who didn't have a functional oven or stove because she ate raw vegan or the family that converted their old station wagon to biofuel but kept the rear-facing back seats with no seatbelts and would give us death-defying rides to the community pool in them. I'm already growing my own basil because I eat an unlikely amount of pesto for one person. My signature potluck dishes are kiwi dip or egg-free meringues.

I don't mind, exactly. I loved the Berkeley Weirdos and the community they built for us kids. But it's definitely not a place I imagined ending up.

[naturelandorganic]

Buy Organic whole-grain flour Online in India

Organic whole-grain flour is a fantastic choice for those looking to add more nutrition and flavor to their cooking and baking. Unlike refined flour, whole grain flour includes all parts of the grain—the bran, germ, and endosperm—ensuring a higher fiber content and a wealth of essential nutrients like B vitamins, iron, and magnesium. Choosing organic whole-grain flour also means it’s free from synthetic pesticides and chemicals, providing a more natural and wholesome ingredient for your recipes. This flour can be used in various dishes, from breads and muffins to pancakes and pastas, adding a rich, hearty flavor and texture. It's a popular option among home bakers and professional chefs alike who value taste, quality, and health benefits in their ingredients. Many natural food stores, specialty shops, and online markets offer organic whole grain flour varieties, including wheat, spelled, rye, and oat, making it easier to incorporate into your meals.

More info: 

[foodies-family]

"Best Foods for a Healthy Diet: Top Choices for Optimal Nutrition and Weight Management"

Best Foods for a Healthy Diet: Top Choices for Optimal Nutrition and Weight Management

Maintaining a healthy diet is crucial for overall well-being and effective weight management. With countless options available, it can be challenging to know which foods to prioritize. This guide highlights the best foods that support a balanced diet, enhance nutritional intake, and promote long-term health.

1. Leafy Greens

Leafy greens, such as spinach, kale, and Swiss chard, are excellent choices for a healthy diet. These vegetables are rich in vitamins A, C, and K, as well as essential minerals like iron and calcium. They are low in calories and high in fiber, which aids digestion and helps you feel full longer.

Benefits:

High in antioxidants that combat oxidative stress.

Support bone health due to high vitamin K content.

Low in calories, making them ideal for weight management.

Incorporation Tip: Add a handful of spinach to your smoothies, toss kale into your salads, or use Swiss chard in your stir-fries.

2. Whole Grains

Whole grains, such as quinoa, brown rice, and oats, provide a rich source of complex carbohydrates, fiber, and essential nutrients. Unlike refined grains, whole grains retain their bran and germ, which contain valuable vitamins, minerals, and antioxidants.

Benefits:

Provide sustained energy and improve digestion.

Help regulate blood sugar levels and reduce the risk of heart disease.

Rich in B vitamins and iron.

Incorporation Tip: Replace white rice with brown rice, choose whole-grain bread instead of white, and enjoy oatmeal for a nutritious breakfast.

3. Lean Proteins

Incorporating lean proteins into your diet, such as chicken breast, turkey, and legumes, is essential for muscle repair and growth. Lean proteins are lower in fat compared to red meats and can help with satiety and weight management.

Benefits:

Support muscle maintenance and repair.

Help control appetite and prevent overeating.

Provide essential amino acids necessary for body function.

Incorporation Tip: Grill chicken breasts for a quick meal, add beans or lentils to soups and salads, or use turkey in your recipes as a healthier alternative to red meat.

4. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are packed with omega-3 fatty acids, which are beneficial for heart health and brain function. Omega-3s can help reduce inflammation and lower the risk of chronic diseases.

Benefits:

Improve heart health by reducing triglycerides and lowering blood pressure.

Support brain health and cognitive function.

Provide high-quality protein and essential vitamins.

Incorporation Tip: Aim to include fatty fish in your diet at least twice a week. Enjoy grilled salmon with vegetables or add sardines to salads for a nutrient boost.

5. Nuts and Seeds

Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are rich in healthy fats, protein, and fiber. They are also packed with vitamins, minerals, and antioxidants that support overall health.

Benefits:

Provide essential fatty acids that promote heart health.

Help regulate blood sugar levels and improve satiety.

Rich in antioxidants and anti-inflammatory compounds.

Incorporation Tip: Snack on a small handful of almonds, sprinkle chia seeds on your yogurt, or add flaxseeds to your smoothies for added nutrition.

6. Fruits

Fruits like berries, apples, and oranges are packed with vitamins, fiber, and antioxidants. They are naturally sweet, making them a healthier alternative to sugary snacks and desserts.

Benefits:

Provide essential vitamins and antioxidants that support immune function.

High in fiber, which aids digestion and helps control appetite.

Naturally low in calories and fat.

Incorporation Tip: Enjoy a serving of fresh berries with your breakfast, keep sliced apples handy for a snack, or add orange segments to your salads.

7. Legumes

Legumes, including beans, lentils, and chickpeas, are a great source of plant-based protein and fiber. They are low in fat and provide a range of essential nutrients.

Benefits:

Support digestive health due to their high fiber content.

Help manage blood sugar levels and reduce the risk of chronic diseases.

Provide a plant-based protein alternative for vegetarians and vegans.

Incorporation Tip: Add chickpeas to your salads, use lentils in soups and stews, or prepare a bean-based dip for a healthy snack.

8. Avocado

Avocado is a unique fruit that provides healthy monounsaturated fats, which are beneficial for heart health. It also contains fiber, vitamins, and minerals that support overall wellness.

Benefits:

Promote heart health by lowering bad cholesterol levels.

Support healthy skin and eyes due to high vitamin content.

Provide a creamy texture for various dishes.

Incorporation Tip: Spread avocado on whole-grain toast, add slices to your salads, or blend into smoothies for a nutritious boost.

Conclusion

Choosing the right foods is fundamental to maintaining a healthy diet and achieving your nutritional goals. By incorporating leafy greens, whole grains, lean proteins, fatty fish, nuts, seeds, fruits, legumes, and avocados into your meals, you can enhance your overall health and support effective weight management. Remember, a balanced diet combined with regular physical activity is key to long-term wellness.

Embrace these nutrient-dense foods to create a diet that not only supports your health but also makes you feel your best every day.

[startwithfiber]

21 Easy Ways to Get More Fiber in Your Diet

Most people are aware that their diet should provide them with protein, vitamins, minerals, and healthy fats. But only a few people give a second thought to fiber. According to the American Society for Nutrition (ASN), only 7% of Americans eat enough fiber.

Fiber is the indigestible part of vegetables, fruit, grains, nuts, and seeds.

Not consuming enough fiber puts one at risk for several chronic illnesses. In contrast, high dietary fiber intake is linked to numerous positive health outcomes, including lower body weight, blood pressure, cholesterol, and blood sugar levels. Such a diet is also reported to offer protection against heart disease, type 2 diabetes, and colorectal as well as breast cancer.

Fiber also improves digestive health as it regulates bowel movements and prevents constipation.

So, for anyone who struggles to maintain a healthy weight, fiber is good news. Fiber can assist in weight regulation because fiber makes one feel fuller and eat less food, thereby, preventing weight gain.

Health authorities recommend that men and women consume 38g and 25g of fiber per day, respectively.

One way to ramp up your fiber intake is by adding fiber powder from plant-based sources. This will also help you keep count of how much fiber you’ve ingested. Below are several more simple ideas for you to increase fiber through your diet.

However, before we begin listing ways to increase fiber in your diet; we advise you to increase your fiber through organic green protein powder intake gradually. It’s because a sudden increase in fiber may cause some GI tract discomfort. After all, the body needs time to adapt to a new diet, and this is especially true with increases in fiber intake.

Now, let’s get you 21 easy ways to get more fiber in your diet:

1. Eat Whole Grains

Milled grains like white flour, white rice, and pearl barley have the fiber and germ removed leaving only the starch. In other words, processed grains are refined carbs that flood the bloodstream with sugar, triggering an insulin surge — a potential recipe for weight gain.

In contrast, whole grains are minimally processed and packed with vitamins, minerals, and fiber-rich bran. Fiber makes you feel full faster. Also, this feeling of satiation lasts longer than when you eat bread, pasta, and pastries made from white flour.

Here is a list of grains you can try, provided they are not processed:

Oats

Barley

Spelt

Buckwheat

Rye

Bulgur Wheat

Millet

Quinoa

2. Eat More Lentils and Less Meat

Try replacing some of the meat in your diet with lentils and beans. They are high in fiber and packed with protein, minerals and vitamins. Studies show that lentils reduce the incidence of diseases like diabetes, obesity, cancers, and cardiovascular diseases.

Lentils are quick and easy to prepare. They’re also very filling and so, you don’t need a lot.

A 100g portion of cooked lentils contains between 9–17 grams of protein. So, an average serving of lentils will give you more than 15 grams of fiber.

3. Discover that Beans, Legumes, and Pulses are Comfort Food

There is nothing like a bean stew on brown rice to heat your frozen body in winter.

You can easily find cans and jars of beans in supermarkets. Alternatively, you can buy them dried which costs far less — making these ideal for families on a budget. They’re also very economical as when you soak dried beans, they double in size.

You can even soak dried beans overnight, making it easier to cook on weekends — especially if you don’t have a lot of time during the week.

Beans are very versatile and you can use them in stews, tacos, soups, and even patties. There are loads of great recipes online to try out.

Most legumes are high in plant protein, minerals, and fiber.

4. Don’t Forget Your Veggies

Vegetables are an essential part of a healthy diet. Apart from soluble fiber, vegetables and fruits also contain loads of bioactive compounds including phytochemicals, vitamins, and minerals.

Scientists suggest that eating more plant-based foods helps to prevent chronic diseases, including heart disease, cancer, stroke, diabetes, and Alzheimer’s disease.

Non-starchy vegetables like spinach, green beans, and broccoli are low in calories and high in fiber. So, eating them can help with weight maintenance.

5. Dig into Salads

While well-prepared, cooked vegetables are comforting; eating them raw in salads can be equally satisfying and filling. Salads are very versatile — with a little imagination and proper seasoning, just about any raw or cooked vegetable can be turned into a delicious, nutrient-rich salad.

Combine your salad with a cooked whole grain like bulgur wheat or unpolished rice and add in a few pieces of cheese and, you have got a complete and filling meal packed with goodness.

Eating salads can also help you lose weight as eating salad before the main meal can reduce overall calorie intake.

6. Eat Fruit Every Day

Unless you hate all fruit, this may be the easiest way to get more fiber in your diet. Fruit tastes delicious and is easy to carry anywhere. Fruit also makes a very satisfying snack — especially if you combine it with high-fat food like cheese or nuts.

All fruit has fiber. But certain fruits are more fiber-rich than others. For instance, berries are particularly high in fiber due to the seeds (like raspberries) and outside “skin” layer (such as blueberries.

However, keep in mind that most fruits are high in sugar. And so, if you have a blood sugar problem, ensure that you are eating high-fiber fruit and not too much at one time.

Also, choose raw versions of these fruits and not dried ones because dried fruits have more sugar concentrated in small pieces. For instance, one serving of apricot can be 15 g of sugar raw and 69 g dried.

But depending on the fruit; even raw fruits may have a lot more calories. So I present to you fiber-rich options with relatively limited calories to add to your diet:

Berries

Apricots

Kiwi fruit

Guavas

Grapefruit

Green pears

7. Go Nuts for Nuts

Nuts have a reputation for being high in fats and therefore, are often mistaken as fattening food. Surely, people are beginning to see nuts as healthy snacks but it’s all about portion size.

After all, nuts can be fattening if you are eating like 2 cups of cashews a day because they are very calorie and fat-dense. But one handful a day is a great addition to your diet.

Nuts don’t contain dietary cholesterol and they’re also a good source of:

Dietary fiber

Plant protein

Healthy fats (most nuts contain monounsaturated fats but walnuts are rich in polyunsaturated fats).

Phytochemicals

Vitamins especially vitamin E, B6, niacin, and folate.

Minerals like magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.

You can have a few nuts as snacks between meals or you can sprinkle them on salads.

8. Seeds are not Only for Birds

Seeds are tiny, but they have a colossal nutritional impact. All seeds provide protein, healthy fats, fiber, antioxidants, vitamins, and minerals. Seeds are nutrient-dense powerhouses that, like whole grains, nuts, legumes, cocoa products, and coffee, protect against cardiovascular disease.

Take chia seeds, for instance. They are a complete protein, containing all nine essential amino acids that the human body can’t make.

Two tablespoons of chia seeds contain about 11 grams of fiber.

You can increase your intake of seeds by sprinkling them on your cereal in the morning and on your salads. You can also make them an ingredient in anything that you bake, like biscuits, or pies.

9. Snack on Popcorn

This is an easy way to get more fiber in your diet. Popcorn is made from corn kernels, and corn is a whole grain. So, you will get about 4 grams of fiber from 3 cups of popcorn.

Popcorn is quick and easy to make on the stove, in the microwave, or using an air popper. You can finish this treat off with a sprinkling of cinnamon, cayenne pepper, or paprika. Just be careful when choosing store-brand popcorn, as they add a lot of butter and salt to it. It is best to buy the plain popcorn and add your own butter or salt at home because whatever you add will definitely be less than what they add!

10. Grab a Handful of Trail mix

Trail mix is a snack that hikers and athletes typically depend on to sustain them during long hikes or long-distance running. It typically consists of a combination of nuts, seeds, dried fruit, raisins, cranberries, coconut chips, and granola.

Trail mix makes a highly nutritious snack and provides ample fiber. You can prepare such a mix according to your taste and grab some whenever you feel like having a sweet treat.

11. Tuck into Tacos

Tacos are a super healthy meal. If you choose wholegrain tortillas and combine them with fresh vegetables and beans, you have a great source of dietary fiber.

Beans and cheese provide a good amount of protein, and beans are also high in fiber.

In addition, the vegetables that typically go with tacos, like avocados, tomatoes, lettuce, and onions add a range of vitamins and minerals. These nutrients are crucial for a healthy immune system and supporting overall well-being.

Besides, tacos are quick and easy to put together and you can experiment with different flavors.

12. Breakfast on Fruit Yogurt Nuts, Seeds, and Oats

By incorporating fruit, yogurt, nuts, seeds, and oats into your breakfast routine, it is a delicious way to add fiber to your diet. All of these ingredients are fiber-rich. Nuts provide a fair amount of fiber. Oats are a good source of quality protein, carbs, and soluble fiber.

The fiber in oats dissolves in water and forms a thick, gel-like solution in the intestine. The soluble fiber in oats has a component called,beta-glucan which helps reduce cholesterol in the blood and can regulate type 2 diabetes.

Scientists have also found that beta-glucan fiber plays an important role in gut health.

Fruit, especially berries are known for their high fiber content. You can choose berries according to your taste e.g. blueberries, strawberries, blackberries, loganberries, cranberries, raspberries, and many more. They also add a splash of color and flavor to any dish.

As mentioned earlier, nuts and seeds are good sources of dietary fiber. All in all, this is a breakfast that will set you well on your way to a fiber-rich day.

13. Enjoy a Hearty Bowl of Soup

You may not think of soup as a good source of fiber, but some soups are. Think about it, all vegetables and beans are high in fiber.

You can make a vegetable soup from your choice of vegetable combinations, or choose to make a specific vegetable soup like tomato, mushroom, onion, or pumpkin.

Beans make hearty soups and add protein, fiber, and minerals to the meal. Use canned beans if you don’t have time to soak dried ones.

You can flavor your soups with loads of dried or fresh herbs and spices. You can further increase your fiber intake by enjoying this soup with a loaf of wholegrain bread.

Don’t forget America’s favorite — corn chowder which is easy to make and is high in dietary fiber.

14. Noodle Salad with Peanut Sauce

Here is a summer favorite that’s migrated from Asia to the rest of the world. This healthy, flavorful meal is super easy and quick to throw together.

Noodles take virtually no time to get cooked. While that is happening, chop some fresh vegetables in small pieces — you can choose from red cabbage (buy already shredded), spring onion, bell peppers, grated carrot, cilantro, fresh basil, and jalapenos. Make the peanut sauce, and toss everything together.

You will get your fiber from the vegetables.

Though peanuts add protein; you can also add meat, shrimp, tofu, or chicken for more protein.

15. Add Chickpeas to Your Meat Stews

Chickpeas are also called garbanzo beans and are packed with fiber, protein, vitamins, and vital minerals like iron, copper, and manganese. One cup of chickpeas delivers 12.5 grams of fiber.

Adding chickpeas to your favorite beef stew helps to stretch your stew further without missing out on protein. For families on a budget, adding beans to meat dishes is an economical way to get enough protein at a more affordable price.

And it certainly helps that chickpeas don’t have such a strong flavor that it spoils the desired meaty taste of any dish.

Many pulses, including chickpeas, contain soluble and insoluble types of carbohydrates, which act as prebiotics for beneficial microorganisms in the gut.

Scientists have linked eating pulses like chickpeas to a reduction in cholesterol, increased satiety, and lower blood glucose levels, which lower the risk of metabolic diseases like cardiovascular diseases, obesity, and diabetes.

16. Discover Hummus — the Healthy Condiment

While we are on the topic of chickpeas, let’s take a closer look at hummus. Hummus is made by combining chickpeas, garlic, tahini (sesame paste), olive oil, and lemon juice. You can also add a ton of other ingredients including jalapenos, cilantro, roasted red peppers, and so much more! This bean dip originates from the Middle East and has found enthusiastic acceptance around the globe — even before globalization shrunk the world.

As you can see from the ingredients, hummus is high in fiber. In addition to fiber, you will be adding a good dollop of protein and healthy fats from the sesame paste and the olive oil.

Hummus is eaten as a dip, but you can add it as a side to any meal.

As an afternoon snack, hummus is a healthy alternative to treats like granola bars and potato chips. Compared to eating granola bars, snacking on hummus and pretzels keeps people fuller for longer and leads to a greater reduction in blood sugar levels.

17. Have a Healthy Sandwich for Lunch

Don’t think for a moment that you can’t enjoy a sandwich when you are trying to increase your fiber intake. All sandwiches aren’t created equal. There is the white bread grilled cheese and bacon sandwich and then there’s a healthier choice.

You can make or buy, a brown bread or whole-wheat sandwich filled with fresh vegetables, cheese, and a healthy dressing. Vegetables that work well are tomatoes, lettuce, peppers, cucumber, grilled eggplant, raw or grilled onions, and avocados.

Top with fresh herbs, olive oil, and lemon dressing, and you have yourself a healthy, fiber-dense meal.

18. Don’t Forget Dessert — Enjoy Your Apple Pie

I bet you never imagined that apple pie could be anything other than a sweet treat that’s bad for your health. It’s not, when made intentionally!

Apples are high in fiber and packed with vitamins, phytochemicals, and minerals. Use whole-wheat flour or oats for the crust to add more fiber. You can also consider not peeling the apples as that would add more fiber to your pie.

You can also substitute some of the sugar with finely chopped dates which are rich in fiber and natural sugars. Adding some chopped walnuts as a topping will also increase the pie’s fiber content.

19. Snack on Dates

Dates are a super easy way to add fiber to your diet. They are sticky and sweet and make a wholesome snack on their own. But they are also satisfying when combined with nuts or cheese.

Just two dates provide at least 5.9 grams of fiber. The fiber in dates has been shown to contribute to regular bowel movements, and so, dates prevent constipation.

Apart from fiber, dates also offer a long list of nutrients, including calcium, iron, potassium, magnesium, copper, and vitamin B6. Additionally, dates have no dietary fat or cholesterol.

However, dates contain high levels of natural fruit sugar (fructose). So, it’s a good idea to not have too many dates. Four dates, or one-quarter cup, is a typical serving size, and that alone is almost 12 grams of fiber!

20. Turn Fresh Fruit into a Healthy Dessert

Fruit tends to be rich in fiber. Instead of a baked dessert or ice cream and chocolate sauce, make yourself a fresh fruit salad. You will be getting plenty of fiber, natural sugars, and vitamins.

Combine your fresh fruit salad with chopped nuts and seeds for added fiber and protein. This will also make you feel full for longer periods.

21. Who Doesn’t Love Chili?

There are many ways to make chili. For a high-fiber version, add loads of vegetables and beans to your normal chili recipe. Use canned beans to speed up the process and use different beans to add texture and taste.

Serve with cornbread made from whole cornmeal for extra fiber. It’s a good idea to make your cornbread as it’s pretty easy and won’t have all the unhealthy ingredients of the bought variety.

I hope this article helped you add the appropriate fiber amount to your diet.

[purehabit]

Best Oats for Weight Gain: A Nutrient-Packed Path to Healthy Bulk

Oats are a staple in the diet of many fitness enthusiasts and health-conscious individuals. Known for their versatility and nutritional benefits, they can be an excellent addition to a weight gain diet. If you're looking to add some healthy bulk, incorporating the best oats for weight gain into your routine is a smart move. At Purehabit, we’re committed to guiding you toward healthier choices, and this article will highlight why oats should be part of your weight gain strategy.

Why Oats?

Oats are a whole grain, rich in fiber, vitamins, and minerals. They provide a substantial amount of calories and nutrients that can help in building muscle mass and gaining weight in a healthy manner. Unlike empty-calorie foods, oats offer a sustained energy release, making them ideal for those aiming to increase their calorie intake without compromising on nutrition.

Nutritional Benefits of Oats

Oats are packed with essential nutrients that support weight gain:

Complex Carbohydrates: These provide a steady source of energy, preventing blood sugar spikes and crashes.

Protein: Oats contain a good amount of protein, which is crucial for muscle repair and growth.

Healthy Fats: While not as high as other sources, oats do contain beneficial fats that contribute to overall calorie intake.

Fiber: The high fiber content aids digestion and ensures that the increased food intake is well managed by the body.

Vitamins and Minerals: Oats are rich in essential nutrients like manganese, phosphorus, magnesium, and iron, all of which support overall health and energy levels.

Types of Oats

When considering the best oats for weight gain, it's important to understand the different types available:

Rolled Oats: Also known as old-fashioned oats, these are steamed and then rolled flat. They cook faster and are versatile for various recipes.

Steel-Cut Oats: These are coarser and take longer to cook. They have a chewy texture and are slightly higher in fiber compared to rolled oats.

Instant Oats: These are pre-cooked and then dried, making them the quickest to prepare. However, they often have added sugars and salts, so it's best to choose plain instant oats.

Oat Bran: This is the outer layer of the oat grain and is particularly high in fiber.

How to Incorporate Oats for Weight Gain

To make the most of oats in your weight gain diet, consider these strategies:

Oatmeal with Nut Butters: Adding a generous spoonful of peanut butter, almond butter, or any other nut butter to your oatmeal can significantly increase its calorie content while providing healthy fats and protein.

Smoothies: Blend oats into your smoothies for an extra calorie and nutrient boost. Combine them with fruits, protein powder, and yogurt for a powerful post-workout shake.

Overnight Oats: Prepare overnight oats by soaking them in milk or yogurt. Add chia seeds, nuts, and fruits to enhance the calorie and nutrient profile.

Baked Goods: Incorporate oats into homemade muffins, cookies, and bread to increase their nutritional value.

Savory Dishes: Oats aren’t just for sweet dishes. Use them in savory recipes like oat risotto or as a breadcrumb substitute in meatballs and patties.

Recipe Ideas

Here are some delicious ways to include oats in your diet for weight gain:

Peanut Butter Banana Oatmeal: Cook oats in milk and top with sliced bananas, a dollop of peanut butter, and a sprinkle of chia seeds.

Oat and Berry Smoothie: Blend oats with Greek yogurt, mixed berries, a splash of milk, and a scoop of protein powder.

Oat Muffins: Make muffins using rolled oats, mashed bananas, eggs, and your favorite mix-ins like nuts and chocolate chips.

Conclusion

Finding the best oats for weight gain can be a game-changer in your journey towards a healthier, bulkier physique. At Purehabit, we believe in the power of whole foods, and oats are a perfect example of how nature’s bounty can help you achieve your health goals. Whether you prefer rolled, steel-cut, or instant oats, incorporating them into your diet can provide the necessary nutrients and calories for effective weight gain. Remember, consistency is key, so make oats a regular part of your meals and enjoy the benefits of this wholesome grain.

By making informed choices and including nutrient-dense foods like oats in your diet, you’re not just gaining weight; you’re building a foundation for long-term health and well-being.

[juhi26]

Exploring the Benefits of Multigrain Atta Ingredients for Holistic Health

In today’s health-conscious world, the choice of flour in our diets is more important than ever. With a rising awareness of the benefits of whole grains, multigrain atta ingredients have become a key focus for those seeking to improve their nutritional intake. Multigrain atta, made from a blend of various grains, seeds, and sometimes legumes, offers a nutritious alternative to traditional wheat flour. This blog delves into the diverse ingredients typically used in multigrain atta, their health benefits, and how incorporating them into your diet can lead to a healthier lifestyle.

Understanding Multigrain Atta

What is Multigrain Atta?

Multigrain atta is a flour blend composed of more than one grain type, often enriched with seeds and legumes to enhance its nutritional profile. Unlike refined flours, multigrain atta retains the bran and germ of the grains, ensuring that the fiber, vitamins, and minerals remain intact. This variety of ingredients not only boosts the health properties of the flour but also adds complexity and flavor to the bread, rotis, and other dishes prepared with it.

Common Ingredients in Multigrain Atta

A typical multigrain atta may include some or all of the following grains and seeds:

- Whole Wheat: Forms the base of most multigrain atta blends, providing structure and elasticity.

- Oats: Rich in beta-glucan, a fiber that helps reduce cholesterol and blood sugar levels.

- Barley: Offers a wealth of fiber, particularly beta-glucan, and is good for digestive health.

- Ragi (Finger Millet): High in calcium and potassium, beneficial for bone health.

- Bajra (Pearl Millet): Provides essential amino acids and is high in iron.

- Jowar (Sorghum): Known for its protein quality and antioxidant properties.

- Flaxseeds: Add omega-3 fatty acids and fiber, enhancing heart health.

- Sunflower Seeds: Packed with vitamin E, magnesium, and protein.

Health Benefits of Multigrain Atta Ingredients

Enhanced Nutritional Content

Each ingredient in multigrain atta brings its own set of nutrients to the table, creating a well-rounded profile that benefits overall health. The inclusion of multiple grains ensures a higher intake of fiber, which aids in digestion and sustained energy release. This fiber-rich composition also helps in managing weight by keeping you fuller for longer.

Lower Risk of Chronic Diseases

The diverse ingredients in multigrain atta contribute to a lower risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. This is due to their collective ability to improve cholesterol levels, reduce blood pressure, and prevent high blood sugar spikes.

Gluten-Free Options for Sensitivity and Celiac Disease

For those with gluten sensitivities or celiac disease, multigrain atta can be tailored to exclude gluten-containing grains like wheat and barley. Ingredients like buckwheat, quinoa, and amaranth can be used instead to provide a gluten-free flour blend that is still rich in nutrients and fiber.

Incorporating Multigrain Atta in Your Diet

Cooking and Baking with Multigrain Atta

Multigrain atta can be used in various recipes, from traditional Indian flatbreads like chapatis and parathas to modern baking recipes for bread, muffins, and pancakes. It adds a nutty flavor and dense texture to baked goods, making them not only tastier but also more filling.

Recipes to Try

- Multigrain Rotis: Combine multigrain atta with water and a pinch of salt to make dough. Roll out into thin circles and cook on a hot griddle for a nutritious alternative to regular rotis.

- Healthy Multigrain Pizza Base: Use multigrain atta as the base for a homemade pizza dough, adding herbs and olive oil for flavor.

- Multigrain Pancakes: Mix multigrain atta with eggs, milk, and a touch of honey for a hearty breakfast option.

Conclusion: Embracing Multigrain Atta for a Healthier Future

Multigrain atta ingredient offers a fantastic opportunity to enhance your dietary fiber intake, diversify your nutrient sources, and enjoy a richer palette of flavors and textures in your meals. As we become more aware of the impact of diet on health, switching to multigrain atta is a simple yet effective step toward a healthier lifestyle.

FAQs About Multigrain Atta Ingredients

Q: Is multigrain atta good for weight loss?**

A: Yes, the high fiber content in multigrain atta can help promote weight loss by making you feel fuller for longer, thus reducing overall calorie intake.

Q: Can multigrain atta be used in the same proportions as regular wheat flour?

A: Yes, multigrain atta can generally be used in the same proportions as wheat flour in most recipes, although you might need to adjust the moisture content slightly due to the higher absorption rate of some grains.

Q: Are there any side effects of switching to multigrain atta?

A: Some people might experience increased bloating or gas when they first increase their fiber intake. It’s recommended to increase fiber gradually to allow your digestive system to adjust.

Q: How should multigrain atta be stored?

A: Store multigrain atta in an airtight container in a cool, dry place to maintain its freshness. You can also store it in the refrigerator to extend its shelf life.

By integrating multigrain atta into your diet, you not only contribute to your health but also enjoy a variety of meals enriched with the goodness of multiple grains and seeds. Multigrain atta is not just food; it's a lifestyle choice that fosters wellness and satisfaction.

[weightlossdiets68]

The Dukan Diet.

Pros and cons of the Dukan diet

Low-carbohydrate diet Pierre Dukan is a good opportunity not only to lose excess weight, but also to maintain it in the future within the norm. The system does not impose restrictions on the amount of food eaten during the day, so the feeling of hunger or guilt for each extra piece will not haunt a person who uses the Dukan diet to lose weight. However, his daily diet will have to be revised, making the main emphasis on protein products. In addition to the 100 items allowed to eat products, during the diet and after its completion, it is also necessary to introduce oat bran in the menu. They fully replace one meal, providing a sense of satiety, help reduce blood cholesterol and get rid of constipation. From bran you can cook porridge, bake bread, dilute them in non-fat kefir. The Dukan diet involves the complete exclusion from the diet of any fat, oil and mayonnaise. All products are better boiled, baked in the oven, cooked on a grill or a pan with a non-stick coating. Instead of vegetable oil or mayonnaise, lemon juice is used for salads. The Dukan diet is one of the most popular methods of weight loss around the world. It was developed by Dr. Pierre Dukan, a famous nutritionist from France. A parallel can be drawn between the Dukan diet and the Kremlin diet, as both of them are based on the low consumption of carbohydrate products. The Dukan diet is a whole system of nutrition, which is designed for a fairly long period of time. The weight loss program is divided into 4 stages. Each of them involves compliance with certain requirements and recommendations. However, there are also general rules that must be followed, regardless of what stage a person is at:

Water. It should enter the body at least 2 liters per day.

Walks. Every day you need to spend time in the fresh air. The walk should last at least a quarter of an hour.

Oat bran. This product should be present on the table every day.

Exercise. Physical exercise in the morning is a prerequisite for weight loss.

Pros of the Pierre Dukan diet

The main plus of the Dukan diet is its high efficiency. However, this is not all the advantages of the weight loss program from the French nutritionist; among them you can also highlight the following factors:

- The menu is dominated by products containing protein. It is necessary for the body to build and strengthen muscles.

- The diet does not drive a person into rigid frameworks. It is convenient to practice it for working people who do not have the opportunity to eat on a schedule.

- The diet does not require a scrupulous counting of kilocalories.

- The menu is quite varied. Every day you can eat delicious dishes and discover new culinary masterpieces. And it is not difficult to cook them, which allows you to apply the recipes of the diet in ordinary life.

- The diet cannot be called "hungry". It prohibits the use of certain foods, but those that are allowed, you can eat in unlimited quantities.

- The diet is relatively safe for human health, so you can stick to it for a long time.

- Compliance with the rules of the Dukan diet will allow not only to lose excess weight, but also to get rid of cellulite, as well as tighten the skin, increase muscle tone.

Eat This Exotic African Grape Stem And Flush Away Belly Fat Overnight! I lost 97lbs By drinking this every morning

Cons of the Pierre Dukan diet

Pierre Dukan's diet has some minuses:

- The food system cannot be called balanced. Therefore, the adherents of the diet are likely to develop a deficiency of some vitamins and trace elements.

- Against the background of nutrient deficiency, there may be failures in the digestive and nervous systems.

- At the initial stage of weight loss, the state of health may deteriorate, which will be manifested in increased fatigue and frequent dizziness.

- Lack of fats can cause hormonal imbalance.

- Emphasis in the diet is placed on foods rich in protein. The body, digesting them, produces ketone bodies, which will lead to the appearance of bad breath. After a person switches to a habitual diet, this problem should go away by itself.

- The diet cannot be called economical. Protein products for cooking are not cheap. Therefore, having decided to get rid of excess weight on the Dukan system, it is worth preparing in advance for the upcoming expenses.

Harm of the Dukan diet

The Dukan diet is built on the use of predominantly protein food. As a result of such errors in nutrition seriously impaired metabolism. Begins to burn not only fat, but also muscle. It is worth realizing that the human heart is also a muscle. When the body cells do not get enough carbohydrates, fat is not completely broken down. As a result, there is an accumulation of ketone bodies. If there are too many of them in the body, metabolic acidosis (acetone poisoning) will develop. Therefore, you should not neglect sufficient fluid intake. It is important to drink at least 2 liters of water per day to minimize the risk of acidosis.

Therefore, adequate fluid intake should not be neglected. It is important to drink at least 2 liters of water per day to minimize the risk of acidosis. However, even if this condition is met, no one will guarantee that the kidneys will function as intended. Almost all people who followed the Dukan diet, indicated the appearance of acetone odor from the mouth and pain in the area of the kidneys. Another disadvantage of the Dukan diet can be called a violation of nerve tissue conduction. It is known that carbohydrates are a source of nutrition for the brain. In the day only pure glucose it needs about 100 g, which equates to 380 kcal. The Dukan diet on carbohydrates imposes a strict restriction. Abrupt weight loss leads to the fact that the body is deprived of fatty tissue. Fat is necessary for a person, despite all the theses of Pierre Dukan. If there is too little fat in the body, it threatens the appearance of health problems. The fact is that fat takes part in water metabolism, it is a component of the cell membrane, it is in surfactant, which is necessary for the normal operation of the lungs. In general, fat is necessary for the proper functioning of the body. Therefore, excessive and too rapid weight loss is bound to have a negative impact on health. Recent studies have shown that the lack of fat in the daily menu 10 times increases the risk of Alzheimer's disease and other neurodegenerative diseases. Another significant disadvantage of eating according to the Dukan system is that the menu clearly shows a lack of dietary fiber. As a result, chronic constipation develops, bad breath appears, skin becomes dull and looks pale. Therefore, people who adhere to the Dukan diet, it is extremely important to consume bran. Do not forget about physical activity, because without it, the situation with stool will only worsen. And it is worth preparing in advance to the fact that neither exercise nor the reception of oat bran will not completely get rid of bad breath and constipation. Dukan diet can be followed only on the background of absolute health. In the presence of any chronic diseases for weight loss is recommended to use less radical programs. The number of products containing carbohydrates, you can first try to reduce by 50% and track the reaction of the body. Also do not forget about hiking, sports or yoga.

Contraindications

Before starting to lose weight on the Dukan program, it is necessary to familiarize yourself with the contraindications that are available to this diet:

- You cannot adhere to the Dukan diet to people who suffer from metabolic disorders. A complete refusal of carbohydrates at the first stage of weight loss will necessarily lead to a failure of metabolic processes, even if they were previously normal. If there are any problems with metabolic processes, the problems will only worsen. Categorically forbidden to adhere to the Dukan diet for people with hypothyroidism, pancreatitis, diabetes, etc.

- Do not sit on the Dukan diet people with disorders in the work of the kidneys, liver, digestive organs. The entire gastrointestinal tract will experience a colossal load when the diet contains such impressive doses of protein. As a result, hepatitis, gastritis, ulcers, cholecystitis and other chronic diseases may aggravate. If a person has violations in the gallbladder, or there is a tendency to constipation, then the problem will only worsen against the background of compliance with the protein diet.

- Do not adhere to this weight loss program for those women who have an unstable menstrual cycle. To a greater extent, this is true for young girls. Therefore, the Dukan diet is categorically not recommended to practice teenagers under 18 years old. Weight will go away quite quickly, which can provoke a violation of the menstrual cycle, or complete disappearance of periods. Those women who have a history of hormonal failure will be more susceptible to fatigue, weakness, drowsiness. Migraine attacks, increased pain in the lower abdomen are possible.

- Prohibited any diet to pregnant and lactating women. It is unacceptable to limit the intake of nutrients to the future child.

- You cannot practice the Dukan diet to women in the preclimacteric period and during menopause. Failure to comply with this recommendation threatens hormonal imbalance, disorders in the work of endocrine glands.

- Cardiovascular disease is also a contraindication to the use of the Dukan diet. Sharp restriction in the menu of polyunsaturated fatty acids can lead to exacerbation of heart and vascular diseases. - The deficit of carbohydrates negatively affects the nervous system, so you should refuse to diet people with unstable psyche. Moreover, not only the mood of a person will deteriorate noticeably, but also weaken his mental abilities.

Eat This Exotic African Grape Stem And Flush Away Belly Fat Overnight! I lost 97lbs By drinking this every morning

Phase 1

The first phase of the Dukan diet is called "attack". It is the shortest in time, but it is enough to activate the process of splitting fats. The duration of the attack depends on the number of extra pounds you want to get rid of. For example, if the difference between your real and ideal weight is less than 10 kg, it will take only 3 days, and with an excess weight of 10-20 kg, the attack phase will last 3-5 days. To lose weight by 20-30 kg, you need to observe all the conditions of the diet for 5-7 days, and over 30 kg - from 7 to 10 days. Independently increasing the duration of this phase is not recommended, because the body is already experiencing severe stress. In addition, throughout the phase you may be bothered by a strong thirst, but this is a natural process. For better cleansing of the body and replenishment of fluids, you should drink up to 2 liters of pure unboiled water every day. In the mouth may appear unpleasant taste, as well as breath odor, but soon it will pass. At the first stage it is allowed to consume only protein (protein) food - fish, meat, eggs, fat-free cottage cheese. Of the meat assortment, the best option will be beef, veal, rabbit meat. Pork and mutton are not suitable for the diet, since they contain a lot of fat. Of seafood you can use crustaceans and mollusks, there are no restrictions on fish. Suitable for this phase and the meat of birds, with the exception of duck and goose, as well as giblets of poultry. Of dairy products give preference to fat-free cottage cheese, kefir, yogurt, milk powder. Spices, salt and garlic add moderately and to taste. The norm of oat bran at the stage of attack is up to 1.5 tablespoons per day. As for physical activity, it is only welcome, walking up to 20 minutes a day is also useful.

Phase 2

The second phase of the Dukan diet is the "cruise". It differs from the attack by the fact that all kinds of vegetables are introduced in the menu and protein days alternate with protein-vegetable days. The use of vegetables, as recommended by Pierre Dukan, it is better to spend a day a day, because it is safer for the body than 2 days in 2 or 3 days in 3. This stage of weight loss is longer in terms of time - from two months to six months, but at the end of it, your weight will be ideal. Tomatoes and cucumbers, radishes, string beans, any kind of cabbage, greens, zucchini, pumpkin and so on are allowed. Exceptions are vegetables that contain a lot of starch or oil in their composition, primarily potatoes, olives, legumes (except string beans). Beets and carrots are also better to limit, as they contain a lot of sugar. All vegetables can be consumed fresh, boiled, stewed and baked, fried dishes are not welcome. The amount of oat bran at the stage of cruise increases to 2 tablespoons per day, water remains in the same dosage - up to 2 liters. If you are often bothered by constipation, then reduce the intake of bran to 1 tablespoon. As for walks on foot, their duration is increased to 30 minutes a day. If you follow all the recommendations of Pierre Dukan, the result will not make you wait long, and you will soon be able to impress everyone around you with your perfect figure.

Phase 3

The third phase of the Dukan diet is called "consolidation" or "fixing". During it there is a fixation of the obtained result, and the duration of the phase depends on the number of dropped kilograms in the previous stages. For each kilogram lost, the time allotted is 10 days, which means that if you, for example, got rid of 10 kg, the consolidation phase will last you 100 days. The range of allowed products at this stage is significantly expanded, and the diet is supplemented with whole-grain bread (up to 100 g per day), fruits (up to 200 g per day), except for bananas, grapes and cherries, which contain a lot of sugar. Now several times a week you can afford lamb meat or pork, hard cheeses of different fat content. Starchy products - corn, rice, pasta, potatoes and others - are allowed only in the form of 2 portions per week, but a real feast is foreseen, i.e. inclusion in the menu of any dish (even the most caloric) twice a week, in one of the morning or lunch meals. However, such feast days should not go in a row, it is better to alternate them at equal intervals. Once a week, for example, on Wednesday, it is desirable to eat only protein food (proteins).

Phase 4

 The fourth phase is called "stabilization", and its duration depends on your desire (even all your life). During this period, when it is not necessary to strictly follow the diet, oat bran is still used daily, but in the amount of 3 tablespoons, water - up to 1.5 liters per day. Moveable lifestyle and sports will help you much easier to maintain your weight at the proper level.

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What results can be achieved?

The Dukan diet, most likely, can be attributed not to diets, but to nutritional systems, especially since it can be followed for several months to six months (or even a lifetime). And for such a long period of time, the body has time to get used to the new diet, ie, normalize metabolism. The most important advantage of this diet is that the lost kilograms do not return. Even when switching to the usual diet, the weight of a person does not increase. It is only necessary to observe 4 simple rules, with which we familiarized you earlier. The practical results of the Dukan diet are confirmed by clinical practice. Data on the stabilization of the achieved weight were grouped taking into account two time intervals: the first - 6-12 months after the diet, the second - 18-24 months. As clinical observations showed, weight stabilization in the period from 6 to 12 months was successful in 84% of cases, from 18 months to 2 years - in 62% of cases. This once again confirms the high effectiveness of the system, because even after two years, most people's weight remained at the level achieved during the diet.

If you are interested in how you can lose weight in a very short period of time, all about diets, pharmaceuticals and active supplements go to our Telegram channel: All About Weight Loss And Diets.  

[sleepless-nekko]

Fresh Rosemary Bread Recipe This a wonderful herbed, cheese bread to serve with soup. 2 tablespoons chopped fresh rosemary, 2 tablespoons extra virgin olive oil, 2 tablespoons honey, 1/2 cup grated Parmesan cheese, 1/2 cup shredded mozzarella cheese, 1/4 cup vital wheat gluten, 3/4 cup oat bran, 1 1/8 cups warm water, 3/4 cup whole wheat flour, 1.25 cups bread flour, 1 package active dry yeast, 1 teaspoon garlic salt, 1 teaspoon ground black pepper, 1 teaspoon salt

[lekkerresepte]

Big Sur Bakery Hide Bread

From the Big Sur Bakery cookbook, a seed-packed pocket bread recipe contributed by a good friend of the bakery. Sesame, sunflower, flax and poppy seeds, quinoa and oat bran impressively cram themselves into these delicious, hearty rolls. Continue reading Big Sur Bakery Hide Bread on 101 Cookbooks http://dlvr.it/Swmsmx

[foodvips]

How Can I Make Delicious And Healthy Banana Bread?

Are you craving a slice of warm, moist, and flavorful banana bread? Look no further! This article will guide you through the process of making delicious and healthy banana bread that will satisfy your taste buds and nourish your body. We will share tips, recipes, and ingredient substitutions to ensure that your banana bread is both tasty and nutritious.

Choosing the Right Bananas

When it comes to making delicious and healthy banana bread, choosing the right bananas is essential. Ripe bananas with brown spots are the perfect choice for banana bread. Not only are they sweeter, but they are also easier to mash, adding natural sweetness and moisture to the bread. These brown-spotted bananas are softer and more flavorful, making them ideal for baking. The natural sugars in the bananas intensify as they ripen, giving your banana bread a rich and sweet flavor. Plus, the moisture from the ripe bananas keeps the bread moist and tender. So, the next time you're at the grocery store and see those bananas with brown spots, don't pass them by. Grab them and turn them into a delectable loaf of banana bread. You'll be rewarded with a moist, sweet, and flavorful treat that is both delicious and nutritious.

Using Whole Grain Flour

Using whole grain flour in your banana bread recipe is a simple yet effective way to make it healthier and more nutritious. By substituting all-purpose flour with whole grain flour, you not only add fiber and essential nutrients to your bread but also introduce a delightful nutty flavor. Whole grain flour is made from the entire grain, including the bran, germ, and endosperm. This means it retains more nutrients compared to refined flours. It is rich in fiber, which aids digestion and helps maintain a healthy weight. Additionally, it contains important vitamins and minerals such as B vitamins, iron, and magnesium. When using whole grain flour in your banana bread, you can either replace the entire amount of all-purpose flour or use a combination of both flours. Experiment with different ratios to find the perfect balance of flavor and texture. Whole grain flour may result in a denser bread, so you may need to adjust the liquid ingredients accordingly. To further enhance the nutritional value of your banana bread, you can also add other healthy ingredients such as nuts, seeds, or dried fruits. These additions not only provide extra nutrients but also add texture and flavor to your bread. Consider incorporating chopped walnuts, almonds, or chia seeds into the batter for a delightful crunch. Remember, using whole grain flour is not only beneficial for your health but also adds a unique taste to your banana bread. So, why not give it a try and enjoy a delicious and nutritious treat? Alternative Flour Options Experiment with alternative flours like almond flour or oat flour to make your banana bread gluten-free and increase the nutritional value of your recipe. These alternative flours are a great option for those with gluten sensitivities or those looking to reduce their gluten intake. Not only do they provide a delicious nutty flavor, but they also add a boost of nutrients to your banana bread. Almond flour is made from finely ground almonds and is rich in healthy fats, protein, and fiber. It adds a moist and tender texture to your banana bread, making it a popular choice for gluten-free baking. Oat flour, on the other hand, is made from ground oats and is also gluten-free. It gives your banana bread a slightly denser texture and a subtle nutty flavor. If you're new to using alternative flours, you can start by substituting a portion of the all-purpose flour in your recipe with almond flour or oat flour. For example, you can replace 25% of the all-purpose flour with almond flour or oat flour. This way, you can gradually adjust to the taste and texture of the alternative flours without completely changing the recipe. Alternatively, you can find specific recipes that are designed to be gluten-free and use alternative flours as the main ingredient. These recipes often include a combination of different gluten-free flours to achieve the desired texture and taste. Remember, when using alternative flours, it's important to consider their different properties. They may absorb more or less liquid compared to all-purpose flour, so you may need to adjust the amount of liquid in your recipe accordingly. Additionally, the baking time and temperature may also need to be adjusted to ensure that your banana bread bakes evenly and comes out moist and delicious.

Adding Nuts and Seeds Adding nuts and seeds to your banana bread batter not only enhances its taste but also provides a delightful crunchy texture. Moreover, these additions bring a significant boost to the nutritional content of your bread. So, don't hesitate to experiment with various options like walnuts, almonds, or chia seeds. Walnuts are a popular choice due to their rich flavor and omega-3 fatty acids, which are beneficial for heart health. They also add a satisfying crunch to every bite. Almonds, on the other hand, offer a slightly milder taste but are packed with vitamin E, fiber, and healthy fats. Chia seeds, known for their superfood status, are an excellent source of omega-3 fatty acids, fiber, and protein. To incorporate these nuts and seeds into your banana bread, simply chop them into smaller pieces and gently fold them into the batter before baking. This ensures that they are evenly distributed throughout the bread, providing a delightful surprise with every mouthful. If you prefer a more organized approach, you can create a table to compare the different nutritional benefits and flavors of each nut and seed option. This table can help you choose the perfect combination for your banana bread recipe. Nut/SeedNutritional BenefitsFlavor ProfileWalnutsRich in omega-3 fatty acids, heart-healthyRich, slightly bitterAlmondsHigh in vitamin E, fiber, and healthy fatsMild, slightly sweetChia SeedsExcellent source of omega-3 fatty acids, fiber, and proteinNeutral, slightly nutty So, whether you prefer the robust flavor of walnuts, the mildness of almonds, or the superfood status of chia seeds, incorporating these nuts and seeds into your banana bread will not only add a delightful crunch but also provide an extra nutritional boost. Get creative and enjoy the explosion of flavors and textures in every slice of your homemade banana bread! Reducing Sugar Content Reducing the sugar content in your banana bread recipe is not only a healthier choice, but it can also enhance the natural sweetness of the bananas. By using natural sweeteners such as honey, maple syrup, or mashed ripe bananas, you can achieve a delicious and moist banana bread without sacrificing taste. One option for reducing sugar is to use honey as a sweetener. Honey adds a rich and distinct flavor to your banana bread, while also providing some additional health benefits. It is important to note that honey is sweeter than sugar, so you may need to adjust the amount used in your recipe accordingly. Another alternative is to use maple syrup as a natural sweetener. Maple syrup not only adds sweetness to your banana bread, but it also imparts a unique and rich flavor. Just like with honey, you may need to adjust the amount of maple syrup used in your recipe to achieve the desired level of sweetness. If you prefer to use the natural sweetness of the bananas themselves, you can mash ripe bananas and use them as a substitute for sugar. Ripe bananas are naturally sweet and can add a moistness to your banana bread. The amount of mashed bananas needed will depend on the recipe, so it's important to follow the instructions carefully. By reducing the sugar content in your banana bread and using natural sweeteners, you can create a healthier version of this classic treat without compromising on taste. Experiment with different sweeteners and find the perfect balance that suits your taste buds. Your banana bread will still be deliciously sweet, but with a healthier twist.

Replacing Unhealthy Fats Replacing Unhealthy Fats When it comes to making your banana bread healthier, one important step is to replace unhealthy fats with better alternatives. By doing so, you can significantly reduce the calorie and fat content of your recipe without compromising on taste or texture. Here are some great options to consider: - Greek Yogurt: Swap out butter or oil with Greek yogurt. Not only does it add moisture to your banana bread, but it also provides a creamy texture and tangy flavor. Plus, Greek yogurt is packed with protein and calcium, making it a nutritious choice. - Applesauce: Another fantastic substitute for unhealthy fats is applesauce. It adds natural sweetness and moisture to your banana bread while reducing the need for oil or butter. Applesauce is low in calories and high in fiber, making it a healthy addition to your recipe. - Mashed Avocado: If you're looking for a unique twist, try using mashed avocado as a replacement for unhealthy fats. Avocado is rich in healthy monounsaturated fats, which can help lower bad cholesterol levels. It also adds a creamy texture and subtle flavor to your banana bread. By using these healthier alternatives, you can enjoy a guilt-free slice of banana bread without sacrificing taste or texture. Experiment with different substitutions to find the option that suits your preferences best. Whether you choose Greek yogurt, applesauce, or mashed avocado, your banana bread will be just as delicious and much healthier!

Adding Nutritious Mix-ins

Adding nutritious mix-ins to your banana bread not only enhances its flavor but also boosts its nutritional value. By incorporating ingredients like dark chocolate chips, dried fruits, or shredded coconut, you can create a delicious and wholesome treat that will leave your taste buds satisfied. Dark chocolate chips are a popular choice for mix-ins as they add a rich and indulgent taste to the banana bread. Not only do they provide a burst of flavor, but dark chocolate also contains antioxidants that can have various health benefits. These include improving heart health and reducing inflammation in the body. Dried fruits, such as raisins or cranberries, are another great option for mix-ins. They add a natural sweetness to the bread and provide additional fiber and nutrients. Dried fruits are packed with vitamins, minerals, and antioxidants, making them a nutritious addition to your banana bread. If you prefer a tropical twist, shredded coconut is an excellent choice. It adds a delightful texture and a hint of coconut flavor to the bread. Coconut is known for its healthy fats and can provide a boost of energy while still keeping the bread moist and delicious. To incorporate these mix-ins, simply fold them into the banana bread batter before baking. You can either sprinkle them on top or mix them throughout the batter for an even distribution. Experiment with different combinations to find your favorite flavor combination. Remember, the key to creating delicious and healthy banana bread is to use high-quality ingredients and make mindful choices. By adding nutritious mix-ins like dark chocolate chips, dried fruits, or shredded coconut, you can elevate your banana bread to a whole new level of taste and nutrition.

Frequently Asked Questions

Can I use bananas that are not fully ripe?While it is best to use ripe bananas with brown spots for banana bread, you can use slightly underripe bananas if you prefer a less sweet flavor. Just make sure they are still soft enough to mash easily.Can I use a different type of flour instead of whole grain flour? Absolutely! Whole grain flour adds nutritional value, but you can use all-purpose flour or experiment with alternative flours like almond flour or oat flour. Just keep in mind that different flours may affect the texture and taste of your banana bread.How can I reduce the sugar content in my banana bread? You can reduce the amount of sugar by using natural sweeteners like honey or maple syrup instead. Alternatively, you can rely on the natural sweetness of mashed ripe bananas to add sweetness to your bread.Can I make my banana bread gluten-free?Absolutely! You can make your banana bread gluten-free by using alternative flours like almond flour or oat flour, which are naturally gluten-free. Just ensure that all your ingredients, including mix-ins, are gluten-free as well.Can I substitute unhealthy fats with healthier options?Yes, you can replace unhealthy fats like butter or oil with healthier alternatives such as Greek yogurt, applesauce, or mashed avocado. These substitutions not only reduce the calorie and fat content but also add moisture to your banana bread.Can I add nuts or seeds to my banana bread?Absolutely! Adding chopped nuts or seeds like walnuts, almonds, or chia seeds to your banana bread batter not only adds a delightful crunch but also boosts the nutritional content with healthy fats and additional nutrients.What are some delicious mix-ins I can add to my banana bread?You can enhance the flavor and texture of your banana bread by adding mix-ins like dark chocolate chips, dried fruits, or shredded coconut. These additions provide a delightful surprise and explosion of flavors in every bite. Read the full article

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Recipe for Honey Buttermilk Oatbread A delicious and hearty oatmeal bread. This is especially good when it is hot and fresh, just plain--and really great with a little butter and honey. This recipe is the end result of trial, error and continuous tweaking. 1.125 cups buttermilk, 2 teaspoons salt, 1/2 teaspoon baking soda, 1.5 teaspoons active dry yeast or bread machine yeast, 2 tablespoons unsalted butter softened, 1 egg, 3 1/3 cups bread flour, 2 tablespoons dry milk powder, 1/4 cup honey, 1/2 cup rolled oats, 1/3 cup oat bran