24 Oct 2021

Muscle Gruel

This recipe is from Gourmet Nutrition by Dr. John Berardi

Muscle Gruel

Ingredients
1/3 cup steel-cut oats
1/3 cup oat bran
1 tbsp whole flax seeds
1/2 cup blueberries
(frozen or fresh)
1/2 tsp cinnamon
1/8 tsp salt
1 scoop vanilla whey
protein or milk protein
blend
Splenda, to taste
Water, see instructions
for amount
Prep Time ñ Option 1:
25 minutes;
Option 2:
5 minutes at night and
5 minutes in the
morning
Difficulty Level ñ Easy
Servings -1 †††††††††††††††††††††††††††††

Instructions
Many people avoid steel-cut oats because of the cooking time. Because steel-cut oats are broken parts of the whole grain, they require about
20 minutes of simmering. It can be well worth thewait, but we have devised a quicker method. So weíllgive you two options for cooking:

Option 1 ñ Traditional Cooking Method
Combine the steel cut oats, salt, and 3 cups of water in a nonstick pot. Bring to a boil and simmer uncovered for 18 minutes on medium heat. Then add oat bran, flax seeds, and cinnamon. Stir thoroughly, remove from heat, add the berries, then the protein when sufficiently cool.

Option 2 ñ Quick Cooking Method
At night before going to bed, combine steel-cut oats,† salt, and 2 1/4 cups water in a nonstick pan. Bring to a boil, remove from heat, and cover for the night. In
the morning, bring to a boil again, add the oat bran, flax seeds, and cinnamon. Stir thoroughly, remove from heat, add the berries, then the protein when
sufficiently cool.

Nutritional
Information
,
Per Serving
Calories (k/cal) 520
Protein (g) 39
Carbohydrates (g) 78
fiber (g) 16
sugars (g) 14
Fat (g) 12
SFA (g) 2
MUFA (g) 3
PUFA (g) 6
omega-3 (g) 2.3
omega-6 (g) 1.7
19%
26%
53%
Muscle Gruel (PW)
Protein Carbs Fats

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