If you're looking for easy ways to add more fiber to your diet, try oat bran. It will add more fiber and a nutty flavor to recipes like muffins, pancakes, cereal and cereal bars. You can also put a few tablespoons of oat bran into soups, yogurt, and cottage cheese, or even use it as a substitute for breadcrumbs when breading meat and fish.
Fiber-rich oat bran muffins
- 2 tablespoons of butter.
- 2 tablespoons of honey.
- 1 cup of whole wheat flour.
- 2 cups of oat bran.
- 2 teaspoons of baking powder.
- 3/4 to 1 teaspoon of mixed spices (cinnamon, ginger, nutmeg, nutmeg blossom, cardamom or cloves)
- 1 teaspoon of baking soda.
- 1 cup of milk.
- 1 egg.
- 1 to 1 1/2 cups of dried fruit mixed with chopped walnuts.
Makes 12 muffins
Oat bran fluffy pancakes
- 2/3 cup of all-purpose flour.
- 1/3 cup of oat bran.
- 1 tablespoon of brown sugar.
- 2 teaspoons of baking powder.
- 1/8 teaspoon of salt.
- 1 cup of milk.
- 1 tablespoon of cooking oil.
- 2 egg whites.
Makes 12 pancakes
Oat bran cereal bar
- 1 1/2 cups of rolled oats.
- 1 1/2 cup of oat bran.
- 1/2 cup of brown sugar.
- 1 tablespoon grated or dehydrated coconut.
- 3 tablespoons sunflower and pumpkin seeds.
- 9 1/2 tablespoons unsalted butter.
Makes 9 to 12 cereal bars
Crunchy oat bran cereal
- 1½ cups of oats.
- 1 cup of oat bran.
- ½ cup brown sugar.
- ½ cup of sweetened grated coconut.
- ½ cup of ground flaxseed.
- 1 tablespoon of cinnamon.
- ½ teaspoon of salt.
- ½ teaspoon of baking soda.
- 1 pinch of nutmeg.
- 1/3 cup of coconut oil.
- 1/3 cup of burgundy syrup.
- 1 tablespoon of molasses.
- 1 teaspoon of vanilla essence.
render a platter
Method 1 of 2: Putting Oat Bran in Food
Step 1. Make a hot oat bran cereal
Instead of just cooking the oats to make a breakfast porridge, cook the bran. Heat a cup of water or milk to a boil and add 1/3 cup of oat bran. Continue stirring and cooking for a few minutes, until most of the liquid is absorbed. Sweeten with honey, fruit or molasses.
Step 2. Put one or two tablespoons of oat bran into soups or stews
Oat bran is a great way to add substance and thicken soups that are very thin. Spoon a few spoonfuls straight onto the plate or add more and mix in the pan. Stir the soup well so that the bran absorbs the liquid and cook.
Step 3. Place one or two tablespoons of bran into omelets, yogurt or cottage cheese
Even though bran is usually cooked, you can put it raw in some recipes. Place one or two tablespoons of oat bran into an omelet, plain or flavored yogurt, and cottage cheese. This will give a nutty flavor and increase the fiber content of the recipe.
Step 4. Swap the breadcrumbs for oat bran in the kitchen
You can use oat bran in place of breadcrumbs to bind recipes. For example, instead of using the flour to make meatballs, oven-baked meatloaf or hamburgers, use the same amount of oat bran.
You can also switch from breadcrumbs to oat bran when making a crispy rind on baked goods
Step 5. Use oat bran to bread chicken and fish
Mix ½ cup of oat bran with salt, pepper, garlic powder and grated Parmesan. Stir chicken pieces or fish fillets such as salmon, cod or tilapia with the oat bran mixture. If you prefer, just put the mixture on top of the chicken or fish. Roast or saute the meat according to your recipe.
The oat bran mixture will be crispy and golden
Step 6. Put one or two tablespoons of oat bran into salads
Add a touch of fiber to the salad by putting a few spoonfuls of oat bran on top. It will give a mild nutty flavor and look great on salads that already have other types of nuts.
Step 7. Increase the fiber content in your diet little by little
Oat bran is very high in fiber. To avoid pain, flatulence and constipation, gradually add the bran to your diet. It's also important to drink more water or throughout the day to help the fiber pass smoothly through your digestive system.
You should drink at least eight glasses of water a day, which is equivalent to 2 L
Method 2 of 2: Making Oat Bran Recipes
Step 1. Make oat bran muffins
Mix all liquid ingredients first and add dry foods until dough is smooth. Place the chopped walnuts and fruit before putting the dough into a greased muffin tin. Bake at 190°C for 15 to 18 minutes.
Step 2. Make fluffy oat bran pancakes
Mix all the dry ingredients with the rest and then place the egg whites in snow. Heat a skillet and place a ladle of dough. Turn over when pancake is browned underneath. Serve with fruit, jelly or syrups.
You can also put blueberries or other small frozen fruits in the pancake batter
Step 3. Make oat bran cereal bars
Mix the rolled oats with the bran, grated coconut, brown sugar, sunflower seeds and melted butter. Place mixture on a square baking sheet, squeeze tightly and flatten. Bake at 200°C for 30 to 40 minutes or until golden. Cut into bars or squares and let cool before removing from the pan.
Step 4. Bake a homemade oat bran cereal
If you like the cereal crunchy like granola, mix the bran with the oats, brown sugar, grated coconut and spices. Spread the mixture on the baking sheet and bake at 160°C until the cereal is crispy enough to break into pieces. Put some in a bowl and put milk on top to eat for breakfast.