My Favorite Ways to Prepare Oat Bran

My oat bran I packed for work this morning: made with oat bran, cashew milk, mixed
cooked fruit (strawberries, cranberries, apple, and banana), a spoonful of
Breakstone's 2% cottage cheese, and dash of pumpkin pie spice. 

If you are a client of mine, or have talked to a client of mine, you know that oat bran is my #1 recommended food. My previous blog on this magical food explains all the health benefits; primarily for its abilities to help lower cholesterol, aid in weight loss, keep blood sugar even, and providing satiety for several hours after eating. 

Oat bran is prepared the same way you would instant oat meal, so it’s a super quick and healthy breakfast. However, some of my clients are initially turned off the first time they make it if it is just prepared with water. That being said, I have listed below some of my favorite ways to prepare it so hopefully you will learn to love it like I do. While some combinations may sound bizarre, you just have to trust me and try it out yourself! 

You can find oat bran in the bulk bins at Whole Foods or Wegman’s (I really like Wegman’s Fine Oat Bran in bulk), or can purchase Bob’s Red Mill, Hodgson Mill, Quaker, and other brands in a normal grocery store (typically in the “natural food” aisle), and Trader Joe’s has their own version. I personally also top my oat bran with a high fiber cereal like Trader Joe’s High Fiber or All Bran twigs- adds a nice crunch and extra dose of fiber to fill you up!

I have listed the calorie breakdown of the traditional oat bran recipe, so you can have a better idea of how the tweaks in each recipe will change the nutrient composition.

OAT BRAN RECIPES

Traditional Oat Bran Preparation

1/3 c dry oat bran [~130 calories]

1 c skim milk [~80 calories]

½ c berries [~35 calories]

½ tsp Cinnamon [~10 calories]

1-2 tsp pure maple syrup or honey (optional) [~20 calories per teaspoon]

Traditional Prep Nutrition Info w/o sweetener: 255 calories, 3.5 g fat, 47 g carb [18 g sugar, 10 g fiber], 15 g protein (using unsweetened almond or cashew milk instead of skim cuts calories to 225, carbs to 43 g [sugar to 11 g] and protein down to 9 g)

Peaches ‘n Cream Oat Bran

1/3 c dry oat bran

¾ c unsweetened cashew milk

½ c sliced peaches

½ tsp cinnamon

Dash of salt

2-3 tbsp plain yogurt or kefir (add after cooking)

My Favorite Pumpkin Oat Bran:

1/3 c dry oat bran

½ c canned 100% pure pumpkin

1 c light vanilla soymilk

2 dashes pumpkin pie spice

1-2 tsp pure maple syrup (optional)

My Favorite [Cottage Cheese] Pumpkin Oat Bran

1/3 c dry oat bran

¼ c canned 100% pure pumpkin

¼ medium banana

¼- 1/3 c low-fat cottage cheese

¾ c light vanilla soymilk

2 dashes pumpkin pie spice

1-2 tsp pure maple syrup (optional)

Apple Pie Oat Bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

½ c chopped apple- cooked on stove or microwave until soft

Dash of salt

Dash of pumpkin pie spice or cinnamon

1 tbsp no sugar added apple butter

High Protein Oat bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

½ - 1 scoop flavored protein powder (I like Garden of Life RAW)

½ c cooked mixed fruit

Even Higher Fiber Oat bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

2 tbsp wheat bran

1 tsp inulin or other powdered fiber

2 tsp ground flax seeds

½ tsp cinnamon

½ c cooked mixed berries

·         Top with High Fiber cereal

PB banana honey Oat Bran

1/3 c dry oat bran

1 c milk (almond, skim, soy)

2 tbsp PB2 or powdered peanut butter

½ medium banana

1-2 tsp honey (optional)

Nutty calorie packed oat bran

1/3 c dry oat bran

1 ¼ c milk (almond, skim, soy)

½ medium banana

½ tsp Cinnamon

1 tbsp hemp/flax/chia seeds

1 tbsp pumpkin seeds

1 tbsp pure maple syrup

Feel free to leave comments with your favorite way to prepare this breakfast staple!

Source for nutritional analysis: Diet Master Pro 

My Ode to Oat Bran!

I searched through all my old blogs and was SHOCKED that I hadn't written one dedicated to the food I recommend the most: oat bran. I have certainly referenced oat bran in numerous blogs, but I have never given this amazing food it's own blog article, which was very upsetting to me!

Anyway, I don’t like the term “super-food”, since no one food is a complete source of everything you need. However, oat bran is one food that I recommend to every one of my clients (except for the person with an oat allergy), and if I had to choose one food to eat the rest of my life for health, it would be oat bran. I eat oat bran pretty much 7 days out of the week and honestly love it. Not many people are familiar with oat bran, or may only know about the cold cereal called oat bran. The oat bran I eat and recommend is a hot cereal that cooks just like instant oats, about 2 minutes in the microwave or on the stove!

I first learned about the powers of oat bran in college when I was researching cholesterol-lowering foods. Study after study shows that oat bran is fantastic for lowering cholesterol levels in those individuals with high cholesterol, especially the bad LDL cholesterol, because of the high levels of soluble fiber. Oat bran is made from outer layer of the oat kernel where most of the fiber and healthy fats reside.

          Oat bran works to lower cholesterol and even out blood sugar levels because of its high level of beta-glucan (soluble) fiber. When ingested, it is estimated that oat bran absorbs 25 times its volume in liquid, which is one reason why people feel so full after eating it. Personally, on days I eat oat bran I could go 4-5 hours without being hungry, whereas if I eat a high fiber cold cereal or a Greek yogurt with whole wheat toast I feel hungry about two hours later. Another benefit of oat bran is that once in the stomach, the oat bran forms a gel-like bolus that helps to absorb extra glucose and fats that are roaming around your stomach. This bolus then makes its way through your system without all the sugar and calories being absorbed.

          Ounce for ounce, oat bran is higher in fiber, protein, most B vitamins, healthy fats, iron, and many other vitamins and minerals when compared to old fashioned rolled oats. Personally, I like the texture better since it is finer and more like a cream of wheat consistency (which basically has no nutritional value!). Oat bran is also super cheap, especially if you buy it in bulk. You will be saving lots of money by subbing cereal boxes for the oat bran, and may save even more money by potentially lowering the dose of your cholesterol meds (or preventing the need to go on them!).

Below are some facts and suggestions about oat bran:

Nutrition facts (based on 1/3 c dry or 40 g): 130 calories, 3 g fat, 24 g carb (3 g soluble fiber & 3 g insoluble fiber), 1 g sugar, 7 g protein

Where to buy: The bulk bins at Mom's Market (my preferred source) or at the Head Nut in the Strafford Farmer's Market, or the cereal aisle of most supermarkets (check the natural food aisle if you can’t find it). Trader Joe's unfortunately has discontinued it! The most common manufacturer of oat bran that you will find in a store is Bob's Red Mill.

Cooking directions: Basically, you need to add enough liquid for the oat bran to cook, so the total amount of liquid you add is up to your texture preference. I usually recommend making 1/3 c dry oat bran with 1 cup of liquid. Stick in a large bowl and microwave for about 2- 2 ½ minutes (can also cook on stove). Be sure to watch the oat bran as you may need to stop and stir it halfway through.

How to prepare: I usually make my oat bran with unsweetened almond milk, unsweetened vanilla hemp milk, or light vanilla soymilk. I always incorporate at least ½ cup of fruit which is usually a mixture of banana, apples, and some form of berry (strawberries, blueberries, or cranberries). At times I have mixed canned pumpkin into my oat bran. I always add spices such as cinnamon and pumpkin pie spice, honey or agave, and some form of nut or seed (usually hemp or chia, but sometimes walnuts). Recently I have also been adding vanilla or unsweetened protein powders (like Garden of Life RAW).

Other uses: Oat bran can be added to any baked good, and there are thousands of oat bran muffin recipes out there on the internet. You can also add oat bran to smoothies, yogurt, and really wherever else you would add a cereal or seed.

Summary of benefits: First and foremost, oat bran is great for lowering cholesterol (total & LDL) cholesterol, and especially for those with already high cholesterol. Second, oat bran is great for diabetics because of it's ability to slow blood sugar absorption. That being said, it is great for everyone, because it keeps your blood sugar from rising and crashing, which can lead to hunger, irritability, and food cravings. Similarly, oat bran is fantastic for weight loss since it is VERY filling, so should keep you full and satisfied for hours after eating. Overall, oat bran is great for everyone- not just those looking to lower cholesterol or lose weight- since it is an excellent source of fiber, protein, healthy fats, and many vitamins and minerals. 

So this weekend, I recommend you go out and buy oat bran. Begin incorporating that into your diet so you know you are starting each day of this holiday season off with a healthy start!!! Because of oat brans powers, you shouldn't be craving the carbs as much in the afternoon, so hopefully it will work to help you avoid those Christmas cookies! ;-)

References:

http://www.nytimes.com/1992/06/24/health/lots-of-oat-bran-found-to-cut-cholesterol.html

http://nutritiondata.self.com/facts/breakfast-cereals/1597/2

http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2

http://www.dukandiet.com/oat-bran

http://www.nutritionj.com/content/6/1/6

Picture sources:

http://www.dukandiet.com/oat-bran

http://www.dazzledish.com/blog/wp-content/uploads/2011/04/oat-grain.gif