If you're looking for an easy way to get more fiber into your diet, try oat bran. It is very handy for increasing the fiber intake in foods such as muffins, pancakes, cereals and bars. It can also enrich the flavor with a light aromatic touch reminiscent of dried fruit. To consume oat bran even easier: just add a few spoonfuls to soups, yogurt and cottage cheese. You can also use it as a substitute for breadcrumbs when grilling meat or fish or using other cooking methods.
Ingrediants
Oat Bran Muffin with High Fiber Content
- 30 g of butter
- 2 tablespoons of honey
- 120 g of wholemeal flour
- 190 g of oat bran
- 2 teaspoons of baking powder
- 1 teaspoon of mixed spices (cinnamon, ginger, nutmeg, mace, cardamom or cloves)
- 1 teaspoon of baking soda
- 250 ml of milk
- 1 egg
- 150-200 g of dried fruit and chopped mixed dehydrated fruit
Makes 12 muffins
Soft Oat Bran Pancakes
- 80 g of all-purpose flour
- 30 g of oat bran
- 1 large spoonful of muscovado sugar
- 2 teaspoons of baking powder
- 1 pinch of salt
- 250 ml of milk
- 1 tablespoon of cooking oil
- 2 egg whites beaten until stiff
Makes 12 pancakes
Oat Bran Bars
- 150 g of rolled oats
- 150 g of oat bran
- 100 g of muscovado sugar
- 1 tablespoon of dried coconut
- 3 tablespoons of sunflower and pumpkin seeds
- 150 g of butter
Doses for 9-12 bars
Crunchy Cereals with Oat Bran
- 150 g of rolled oats
- 100 g of oat bran
- 100 g of muscovado sugar
- 30 g of sweetened coconut
- 90 g of chopped flax seeds
- 1 tablespoon of cinnamon
- ½ teaspoon of salt
- ½ teaspoon of baking soda powder
- 1 pinch of nutmeg
- 80 ml of coconut oil
- 80 ml of maple syrup
- 1 tablespoon of molasses
- 1 teaspoon of vanilla extract
Doses for 1 pan
Steps
Method 1 of 2: Add Oat Bran to Already Cooked Foods
Step 1. Make oat bran porridge
When making breakfast, replace the oat flakes with bran to make porridge. Bring 250 ml of water or milk to a boil, then add 30 g of bran by beating it with a whisk. Continue whisking and cooking for a few minutes or until the oat bran has absorbed most of the liquid. Sweeten the porridge with honey, fruit, or syrup.
Step 2. Add 1-2 tablespoons of oat bran to soups or stews
It is excellent for making soups more substantial and thick. You can pour a few spoonfuls directly into the bowl or put more in the pan you are cooking the dish in. Stir the soup well so that the oat bran absorbs the liquid and softens.
Step 3. Add 1-2 tablespoons of oat bran to omelettes, yogurt or cottage cheese
Although it is usually cooked, it is possible to incorporate it raw in the case of some foods. Add 1-2 tablespoons to omelets, plain or flavored yogurt, and cottage cheese. In this way the flavor of the food will acquire a slight note that will remind you of dried fruit, not to mention that the snack will have a greater supply of fiber.
Step 4. Replace breadcrumbs with oat bran when cooking
The breadcrumbs that are used for the purpose of binding ingredients can be substituted with bran. For example, instead of making meatballs, meatloaf or burgers with breadcrumbs made from stale or fresh bread, use an equal dose of oat bran.
You can also use oat bran instead of breadcrumbs to brown a timbale
Step 5. Use oat bran to bread the chicken and the fish.
Mix 50 g of bran with salt, pepper, garlic powder and grated Parmesan. Coat chicken sticks or fish fillets such as salmon, cod or tilapia (you can only bread the top of the chicken or fish if you prefer). Put it in the oven or sauté it depending on the recipe you choose.
The breading should become crisp and golden
Step 6. Sprinkle 1-2 tablespoons of oat bran on salads
To make a salad richer in fiber without too much effort, sprinkle a few spoonfuls of oat bran directly on it. The bran adds an aromatic note that is slightly reminiscent of the flavor of dried fruit, so it is great for salads that contain ingredients such as nuts.
Step 7. Gradually increase your fiber intake
Oat bran is very rich in it. To avoid cramps, bloating and constipation, integrate it gradually into your diet. You should also drink more water throughout the day to aid in fiber digestion.
You should drink at least 8 glasses (2L) of water per day
Method 2 of 2: Cooking with Oat Bran
Step 1. Use oat bran to make fiber-rich muffins
Mix the wet ingredients and stir in the dry ones until just blended. Add dried fruit and chopped fresh fruit before transferring the dough to a ready-made muffin pan. Bake at 190 ° C for 15 to 18 minutes.
Step 2. Make fluffy oat bran pancakes
Combine the dry and wet ingredients, then stir in the beaten egg whites. Heat a plate and cook a spoonful of dough at a time. Flip the pancakes once they are golden brown on the bottom. Serve them with maple syrup or fruit.
You can also add fresh or frozen blueberries to pancake dough
Step 3. Prepare some bars
Mix the oat flakes with bran, coconut, muscovado sugar, sunflower seeds and melted butter. Press the mixture into a square pan and bake at 200 ° C for 30 to 40 minutes until golden brown. Cut it into bars or squares and let them cool before removing them from the pan.
Step 4. Prepare oat bran cereal in the oven at 160 ° C
If you like crunchy grains, like granola, try making them. Mix the bran with oatmeal, muscovado sugar, coconut flakes and spices. Spread the mixture on a baking sheet and cook until crispy enough to break up. Put a handful in a cup and add the milk.
