As the winter approaches, all we want is some comfort food that makes us feel cosy and warm. And if you’re looking for some easy tips to add more fibre to your diet, you ought to give Oat Bran a try. Not only is it an excellent source of soluble fibre but it’s also power-packed with loads of B vitamins, magnesium and selenium.
While technically, it is not a whole grain given that bran is only a part of the oat grain, given its high fibre content, it falls under the whole grain category. On average, one-half of the fibre in oat bran is soluble. One cup offers 3 grams of fibre, the amount that’s needed to gradually reduce your cholesterol. Soluble fibre also helps normalise your blood sugar after eating and kills those untimely hunger pangs.
One cup of cooked oats bran packs in 30% of a day’s worth of selenium, a mineral that protects cells from free radical damage, and assists the thyroid gland to function properly. It not only adds fibre but also gives a slightly nutty flavour to your baked dishes like muffins, pancakes, cereal, and flapjack bars. If you are looking for a quick fix rather than the whole elaborate plate, you can stir a few spoons of oats Bran into your soups, yoghurt, or paneer. It can also be replaced with breadcrumbs while cooking or grilling meat and fish.
How is it made?
Since it is made from the outer shell of the oat kernel, it is sold as a finely ground meal. You can get it to prepare as a hot cereal or use in baking recipes.
Where can you buy it?
You can find it in the cereal section of grocery stores and natural food stores. Since it contains a little naturally-occurring fat, it is prone to going rancid. Purchase Oat brand that is available in airtight containers.
How to store it?
Once you open the pack, make sure to store the oats bran in a tightly sealed container. Make sure you store it in a cool, dark and dry place. In order to ensure longer shelf life, you can also store it in the fridge or freezer. Once you freeze it, there is no thawing required and can be used directly.
Ways to eat Oat Bran
● Breakfast
- For that warm morning cereal that most of us love, you can mix 1 part oat bran with 2 parts liquid and cook over medium flame for 5 to 7 minutes. Top it up with some fresh or dried fruit and drizzle with honey/maple syrup.
- You can also sprinkle 1/4 cup of raw oat bran over your favourite morning cereal. Or stir in a few tablespoons of raw oat bran into your pancake, dosa or waffle batter.
● Lunch
- Add in some raw oat bran into your sandwich or you can also use 100% whole grain oat bran bread to make your favourite sandwich.
- Top up some oat bran on your yoghurt with added fresh berries and give your lunch a calcium-rich touch.
● Dinner
- Add a crunchy texture to your juicy chicken breasts or fish fillets in egg white and then coat with oat bran instead of using the same old bread crumbs. You can then bake or grill until golden brown.
- Baked Oat Bran pie can be a lovely healthy addition to your dinner routine. You can also add them to your soups and salads instead of croutons to give your dinner a crunchy, nutty taste.
If comfort food with added nutritional benefits is what you aim for, then this guide to using Oat bran will be your perfect companion to starting your journey to a healthy lifestyle.
