Chai Oatmeal [Bulkbites.com]

• Servings: 3
• Time: 35 minutes

This easy to prepare breakfast is highly nutritious as it can easily provide you with your daily dose of protein and carbs. The major ingredients used in this dish, including oatmeal and bran, have their own set of benefits for you. For example, in having oatmeal regularly you can easily control your cravings and therefore it will help you reduce your fat content considerably. Besides this, oatmeal has high protein and fiber levels whilst having a low fat content in it. Bran on the other hand, is also considered to be a good source of important nutrients and fiber. It helps fight effectively against a number of health problems like colon cancer, constipation, etc.

Nutrition

• calories: 260
• protein: 12
• carbs: 41
• fat: 6
• saturated fat: 2.04
• polyunsaturated fat: 1.09
• monounsaturated fat: 1.55
• cholesterol: 10
• sodium: 317
• potassium: 355
• dietary fiber: 4.48
• sugars: 8.98
• vitamin a: 34
• vitamin c: 0
• calcium: 174
• iron: 2
• magnesium: 0
• complex carbs: 27.54
• other fats: 1.32

Ingredients

• 1.5 cup Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
• 30 gram Oat Bran
• 0.24 tsp Salt, table
• 0.21 gram Vanilla extract
• 9.99 gram Honey
• 0.75 cup Oats
• 0.24 tsp Spices, turmeric, ground
• 0.24 tsp Spices, coriander seed
• 0.24 tsp Spices, cinnamon, ground
• 0.24 tsp, ground Spices, cardamom

Instructions

• Into a small saucepan add spices, salt and milk. Combine well.
• Bring the above ingredients to simmer under medium heat for a few minutes.
• Then add bran, oats, vanilla, and honey and continue stirring until all of them combine well.
• Continue cooking for 25 minutes under medium-heat.
• Once the oatmeal is considerably creamy and thick, serve it with honey.