Monthly Archives: January 2014

Tip # 5 Integrate oat bran in your daily routine

Why?

Good in macronutrients: A 1 cup serving of cooked oat bran provides 23% of DV of fiber, 14% of the DV of protein and 8% of the DV of carbohydrates

Fiber: A bowl of oat bran contains about 50% more fiber than the same size bowl of oatmeal  and because it is mostly fiber, oat bran has less calories than the same amount of oatmeal

Help lower cholesterol: Oat bran also helps to reduce the amount of cholesterol absorbed from the foods you eat In a study by Braaten et al, beta-glucan, the main soluble fiber in oat bran was shown to significantly lower total cholesterol and LDL or “bad” cholesterol.

Help you the fill satisfied for a longer amount of time: As soon as you ingest it, the fibers expands in the stomach absorbing up to 25 times its volume in liquid, making you feel quite full, quite fast.  It provides a prolonged feeling of fullness, so you eat less in between meals

How?

  • Oat bran can be cooked as a hot cereal by mixing 1 part oat bran to two parts water and cooking it the same as you would cook oatmeal
  • Add a tablespoon or two to your yogurt or a smoothie
  • Bread meat, poultry, or eggplant with it
  • Use it in place of bread crumbs when making meatloaf, meatballs and burgers
  • Mix it in a soup or stew
  • Make flourless muffins and pancakes with it

Recipe

This is one recipe of muffins I do make for my family. My boy just loves them!

Bananas, cranberries and oat bran muffins

–          1 egg

–          1 cup of milk

–          2 bananas

–          1/2 cup of sugar

–          ¼ cup of vegetal oil

–          1 teaspoon of vanilla

–          1 cup of whole wheat flour

–          1 cup of oat bran

–          2/3 cup of dry cranberries

–          ¼ cup of coconut flakes

–          1 teaspoon of baking soda

–          1 teaspoon of baking powder

Makes 12 muffins

Preheat oven 400*. Mix egg, milk, bananas, sugar, oil, vanilla. Mix in an another bowl the dry ingredients. Put the dry mix in the egg mix.