Recipes with bran. Dishes with oat bran

Previously, ladies with curvy figures were valued, but modern beauty standards have seen significant changes. Today, almost every girl strives to be slim, but not everyone approaches this wisely.

Of course, expensive nutritionists help wealthier ladies lose their extra pounds, but for ordinary women there is no other option but to resort to searching for the most optimal diets for quick weight loss.

Finding them is not particularly difficult, but almost no one thinks about the health risks they cause. If you are going to lose weight, you need to do it correctly, without much stress or strain.

There is an ideal solution to this problem - oat bran for weight loss. Surely many have more than once come across an offer to buy this interesting product in pharmacies and stores, but due to not knowing what it is for, they had to refuse to buy it. It is so?

But there is no need to be upset, this article is aimed at telling you as much as possible about bran and its benefits.

Composition, harm and benefits of oat bran

They learned about their amazing qualities quite recently, having discovered they contain a high content of fiber, which is so necessary for our body.

Oat bran is a waste product from flour production.

They activate the intestinal microflora, promote the production of B vitamins, which are responsible for the normal functioning of the nervous and immune systems, brain activity, energy exchange, and the condition of the skin.

Such vitamins are deficient, and there are many reasons contributing to this: addiction to smoking, alcohol, coffee and sweets. Oat bran contributes to their restoration and maintenance.

They are also rich in vitamins (A, E, group B), microelements ( copper, zinc, potassium and others), contain 90% of the active substances that make up whole grains. They are an excellent absorbent, remove harmful substances, toxins and waste from the body.

Removal occurs due to their rough surface structure, allowing you to get rid of several kilograms without any problems. Often these extra pounds are the result of a clogged body.

They contain up to 17% proteins, which have a very rare composition of amino acids, especially leasing. It ensures the normal functioning of the immune system and takes part in the prevention of atherosclerosis and osteoporosis.

It is the growth of bone and connective tissue. Produces antibodies, enzymes, collagen and hormones. Its deficiency leads to rapid fatigue and a sluggish state of the entire body.

Thanks to its incredible chemical composition, bran:

• regulate the functioning of the intestines;
• help cleanse the body, remove toxins and waste;
• maintain a feeling of fullness for a long time;
• help reduce excess weight;
• improve the functioning of the cardiovascular system;
• lower cholesterol levels;
• prevent diabetes by lowering blood sugar levels;
• improve vision;
• strengthens the immune system and overall health.

Eating bran for diabetics is common; it blocks the accumulation of cholesterol in the body and excessive release of glucose. In addition, they have a beneficial effect on the liver and gall bladder, and normalize their general condition.

But their most interesting and main property is the acceleration of metabolic processes that promote fat burning.

Their calorie content is small, a little more than 300 kcal per 100 grams.

When they enter the oral cavity, they absorb saliva and swell. And being in the stomach, they further absorb liquid, increasing approximately 25 times. That is why bran gives a long-lasting feeling of fullness, suppressing hunger.

This feature makes them popular in various diets aimed at losing weight. To achieve a positive effect, bran should be taken with plenty of liquid.

Contraindications

They should not be taken for weight loss on a regular basis, as they interfere with the absorption of many beneficial substances and can lead to a weakened immune system.

How to cook and use oat bran for weight loss?

It’s very simple to prepare them: steam with boiling water for about twenty minutes, drain the remaining liquid. Our product is ready to use.

They can be consumed at any time of the day, but are best used as a wonderful and tasty breakfast or as a hearty lunch. They are more effective when consumed with liquid, so it is always better to take them with plenty of milk, water, juice or chicory.

You can use it as a stand-alone product, or add it to various dishes, baked goods, porridges, bread, flatbreads, pancakes, vegetable delicacies, or top it with kefir or milk.

Dry bran is stored in the refrigerator in a closed jar for no more than a year.

Soaked bran, seasoned with sour cream or regular yogurt, is perfect for vegetable salads.

You can please your family with such a dietary and nutritious dish:

• Cut five washed medium young zucchini into cubes, put them in a mold, salt to taste, sprinkle with two tablespoons of olive oil, bake in the oven for about 15 minutes;
• Mix four tablespoons of bran with cumin, salt and flour. Add four tablespoons of olive oil to this mixture and rub into crumbs with your hands;
• Pour the resulting crumbs onto the zucchini and put them back in the oven. Bake until golden brown.

Daily norm of bran

You need to start taking them, like any new product unfamiliar to the body, in small quantities. At first, a tablespoon of bran will be enough, then gradually the volume can be increased. The maximum daily “dose” of bran is no more than three tablespoons or 30 grams.

This dose is equal to 700 grams of boiled carrots, 800 grams of cabbage, or about 1.5 kilograms of fresh apples; now one can only imagine the true benefits of this product.

Ingredients:
Beef meat - 80
Milk - 20 ml
Oat bran - 15 g
Butter -4 g
Recipe:
Cut the meat into pieces, grind through a meat grinder, add milk, prepared bran, butter, mix thoroughly, form into meatballs and steam them for 20-25 minutes.

Chicken in batter

Ingredients:
Chicken breast 200 g
Garlic 1 clove
Dried dill and parsley 5 g
Vegetable oil 2 tsp.
Chicken egg 1 pc.
Oat bran 2 tbsp.
Celery root 50 g
Carrots 70 g
Daikon radish 50 g
Lettuce leaves 30g
Recipe:
Cut the chicken breast into large pieces. Mix dried herbs with chopped garlic and a little salt. Beat the egg separately.
Roll the chicken pieces alternately in herbs, egg and bran. Next, fry in vegetable oil until cooked. Grate carrots, radishes and celery on a fine grater and place on lettuce leaves along with the chicken.

Crispy bran cookies

Ingredients:
1 egg white
1 tbsp. water
1 tbsp. sunflower oil
1/4 tsp. soda
1 tbsp. oat bran (heaped)
2.5 tbsp. premium flour or wholemeal oatmeal
Recipe:
Beat egg white with baking soda, water and sunflower oil.
Add bran and flour, knead the dough thoroughly (the consistency is like soft plasticine).
Roll out the layer (2-3 mm) and squeeze out figures from it using molds.
Bake at 220 C until golden brown.

Diet muffins with oat bran

Ingredients:
1 egg
3 sweetener tablets
Oat bran - 100 gr
Corn starch - 1 tbsp.
Baking powder - on the tip of a knife
Natural yogurt 0% - 3 tbsp.
Recipe:
Grind the sweetener into powder. Beat with egg.br/> Add oat bran, starch and yogurt. You can add a pinch of vanillin for flavor.
Mix all ingredients and place in a silicone mold.
Bake at 200 C for 20 minutes.

Oatmeal pancakes with chocolate chips

Ingredients:
Flour - 150 g
Sugar - 2 tbsp.
Egg - 1 pc.
Unscented vegetable oil - 1 tbsp.
Oat bran - 2 tbsp.
Cocoa - 2 tsp.
Natural yogurt - 150 ml
Baking powder - 1 tsp.
Vegetable oil for frying - to taste
Milk chocolate - 30 g
Recipe:
Mix yogurt, egg, flour, oat bran, baking powder, vegetable oil in a bowl. Then add cocoa and chocolate pieces. Knead into a homogeneous dough. Fry over medium heat on both sides.

Apple dessert with oat bran

Ingredients:
200 g oat bran
500 g apples (preferably sour varieties)
100 g flour
100 g soft margarine
100 g sugar
a pinch of chopped cinnamon and vanilla sugar
cane or any other brown sugar
Recipe:
Place peeled, cored apples evenly into pre-greased baking pans. Sprinkle apples with brown and vanilla sugar and add cinnamon.
Prepare a mixture of oat bran, flour and margarine, pour evenly over the apples without leveling.
Place in an oven preheated to 220 C and bake for 15-20 minutes.
Serve with vanilla sauce or vanilla ice cream.

Baby bran buns without eggs and yeast

Ingredients:
Flour - 2.5 cups
Kefir - 1 glass
Butter - 100 gr
Oat bran - 2 tbsp.
Salt
Sugar - 1 tbsp.
Baking powder - 2.5 tbsp.
Recipe:
Place the butter in a water bath until completely dissolved. While the butter is melting, sift the flour into another bowl. Add oat bran and salt to the flour (a little less than half a teaspoon). Add sugar, baking powder. Mix.
Remove the oil from the water bath and add kefir. Kefir should be at room temperature, otherwise the butter will form lumps. Mix well. Gradually add the flour mixture to the butter-kefir mixture. Mix first with a spoon and then with your hands. The dough will stick to your hands, so there is no need to knead it too much, the main thing is that all the ingredients are mixed. Next, leave the dough in the bowl for 30 minutes. Cover with a towel and leave it to rise.
After half an hour, turn on the oven to warm up. Line a baking sheet with parchment paper and lightly grease with sunflower oil. Lightly grease your hands with vegetable oil so that the dough does not stick to your hands, and form small balls the size of a medium apple.
Place our buns on a baking sheet and bake in a preheated oven at 180-200 C for 25-30 minutes.
When the buns are browned, keep them in the turned off oven for a couple of minutes. Then remove the buns, place them in a basket and cover with a towel to prevent moisture from evaporating.

Bran, consisting of crushed grain shells, is perfect for preparing dishes for dietary, medicinal and healthy nutrition. It is bran that contains about 90% of the useful components of grain. Bran dietary fiber will help you solve digestive problems, reduce appetite and cleanse the body. A wide variety of dishes can be prepared from bran.

Nutritionists advise including bran in your daily diet as a valuable product that allows you to avoid many diseases and maintain youth. There are several types of bran: rye, wheat, millet, oat, rice and buckwheat.
The most popular type of bran is oat bran, as it is included in most diets. They cause a feeling of fullness and fill the stomach.
Wheat bran helps with constipation and dysbiosis. For anemia, diabetes, and vitamin deficiency, it is recommended to eat dishes made from rye bran.
A huge number of dishes can be prepared from bran: porridge, pies, flatbreads, cookies, even bread and soups.

For making wheat bread with bran.

You will need the following products: - 150 g of wheat (or rye) bran; - 10 g yeast; - 150 g flour; - 150 ml milk; - 10 g butter; - 150 ml water; - sugar; - vegetable oil.
Sift the flour through a sieve and mix with wheat bran and yeast. Also combine milk with water and heat over medium heat. Next, add a mixture of milk and water to the flour, as well as sugar to taste. Knead the dough from a third of this mass, cover with a towel and leave in a warm place for 60 minutes. After the specified time, the dough will increase in size, add the remaining flour and butter to it, mix and knead. Then leave to rise for 30-40 minutes. Grease a baking dish with vegetable oil and place the bread dough in it, place in the oven preheated to 200°C. Wheat bread needs to be baked until done, as indicated by the golden brown crust.

The benefits and harms of rye bran, how much is its calorie content? How is this product made, what does it contain? The benefits of rye bran for people on a diet. https://zdorovaya-eda.com/produkty/rzhanaya-kasha-poleznoe-kushane

For preparing oatmeal with bran.

You will need the following ingredients (based on 2 servings: - 100 g of oatmeal; - 100 g of wheat bran; - 20 g of butter; - 1 liter of milk.
Bring the milk to a boil over low heat and then add the wheat bran. Cook for about 15 minutes and then add oatmeal, stir and continue cooking for about 60 minutes on low heat. After the porridge is cooked, add a little butter to it and serve hot.

Bran pancakes.

You will need (to prepare 6 servings: - 2 tbsp. Wheat bran; - 1/2 tbsp. Semolina; - 2 tbsp. flour; - 1 tbsp. Kefir; - 1/4 tsp. baking soda; - 1/2 tsp salt - lemon juice - 2-3 tbsp olive oil.
Pour the bran with kefir and leave to brew for 15 minutes so that they can swell. Then add semolina and flour to the bran and mix. Quench the baking soda with lemon juice and add to the dough, also add salt. Heat a frying pan and add olive oil. Pour a few spoons of batter into the pan and fry the pancakes until golden brown. Keep in mind that bran pancakes cook very quickly, about 3-4 minutes on each side. Serve the finished pancakes hot, garnish with herbs on top and eat with sour cream, sauce or jam.

Bran soup will be a dietary dish.

You will need: - 1.5 tbsp. Oat bran; - 1 liter of water; - onions - 1 pc.; - egg - 1 pc.; - chicken fillet - 2 pcs.; - greens (parsley, dill, etc.); - Salt, pepper (to taste); - spices (to taste. Let the chicken fillet cook for 20-30 minutes. After this, cut the chicken meat into small cubes and add back to the broth. Peel the onions, chop finely and add to the broth. Also pour a raw egg into the soup, cook a few more minutes. Salt and pepper the soup and don’t forget to add spices. And, pay attention, only at the end of cooking add oat bran to the soup. When serving, sprinkle the soup with finely chopped herbs. Bon appetit!

In the Middle Ages, a certain Ibn Sina, to prevent constipation, suggested eating only coarse bread, which includes bran, and also preparing porridge from unground grains. After all, coarsely ground bran, although less easily digested by the stomach, retains more medicinal properties than finely ground bran. All properties and capabilities of dietary fiber are lost when food is severely crushed.

Heat treatment also adversely affects the healing properties of bran, because they are digested faster in the body and their activating effect is weakened. The peristaltic activity of the intestine, the ability of fiber to bind water, as well as the speed of movement of feces decreases greatly.

Why is bran so useful?

In addition to dietary fiber, bran also contains electrolytes, B vitamins and other beneficial components. The bran from wheat and rye has the most active medicinal and nutritional properties. Wheat bran shells have adsorption abilities and can bind liquids that exceed their volume by 3-5 times. Since bran can reduce the amount of glucose and cholesterol in the body, it is recommended to consume it for people with diabetes, severe obesity or atherosclerosis.

In what form should bran be consumed?

Before consuming bran, it is worth reducing the amount of starch in it. To do this, you need to place the bran in a gauze bag and rinse over running water for about two hours, and then boil in water for 30 minutes. A similar procedure is repeated twice. Next, the bran should be thoroughly squeezed out, dried in a not very hot oven and ground in a coffee grinder. After this processing of bran, you can add it to flour products, cereals and vegetable dishes.

Several bran dishes

Buckwheat

Add a little onion to the loose buckwheat porridge. Then add bran fried until red. Before serving, add butter to it.

Bran pies (cabbage, meat, cottage cheese)

In order to prepare the dough, bran is mixed with cottage cheese, sour cream, egg and butter. The mixture is left for 15-20 minutes to allow the bran to swell and the dough to form better. There is no need to roll out this dough; it is better to form it into flat cakes and wrap the minced meat in them.

Minced meat is made from cabbage, cottage cheese or meat.

The cabbage is finely chopped and then stewed with butter and milk (about 5g of butter), chopped egg and fresh parsley are added. The chopped onion is fried along with the minced meat, and when it cools down, an egg with parsley is added. In order to prepare minced curd, peeled apples, eggs and sugar are added to the grated cottage cheese.

These pies are baked in the oven.

Cheesecakes with cottage cheese

• First recipe:

Mashed cottage cheese is mixed with chopped apples, eggs and sorbitol. Again, the dough is not rolled out, but flat cakes are formed from it, placed on a baking sheet, stuffed with minced meat and covered with a thin layer of raw egg. Cheesecakes are baked in the oven at high temperature.

• Second recipe:

Two glasses of bran, butter, sour cream, sugar, cottage cheese and salt are mixed in one container and left to stand for 20 minutes. The resulting dough is laid out in the form of flat cakes on a baking sheet covered with oil. Place a cheese ball in the middle of each flatbread. To prepare minced cheese, use 1 teaspoon of flour, cottage cheese, 3 yolks and 2 tbsp. spoons of sugar. The flatbreads are topped with egg and baked.

Bran cookies

Beat sorbitol (or sugar) together with the egg in a mixer to increase the mass in volume up to 2-3 times. Then you need to add bran flour and salt, and then mix everything carefully. Place the dough on a baking sheet using a pastry bag in the form of various figures and bake the cookies for 10 minutes at a temperature of 180-200°C. These cookies can also be made by adding nuts to the dough. To do this, you need to take a glass of bran, a few tablespoons of ground nuts, 4 eggs, 1 tablespoon each of butter and sugar. The egg whites need to be beaten with the addition of sugar, then the yolks, sifted bran and ground nuts are added to the mixture. This whole mass is thoroughly mixed. Grease a baking sheet with oil, and place a tablespoon of dough on top. Bake cookies in the oven at high temperature.

Shortbread with bran

Sorbitol must be dissolved in kefir. Mix flour with bran, add kefir, egg, vegetable oil and mix everything thoroughly. The dough should be rolled out into a pancake shape and placed on a baking sheet, and then baked at high temperature. While the cake is hot, it is cut into smaller cakes.

Butter flatbreads

Sour cream should be brought to a boil, bran should be added to it and stirred, gradually cooling the mass. Add grated cheese, egg, sorbitol oil and mix everything again. Form the dough into small cakes and bake in the oven.

Bran bread

Now you can buy everything in the store, including bread with added bran or crushed grain. On store displays it’s hard not to notice a variety of baked goods with a heterogeneous consistency, containing 20-40% wheat bran. Protein-bran breads, buns with egg yolk, doctor's bread, bran bread with lecithin and kelp (sea kale) contain 1.5 - 2.1% cell membranes.

Protein-bran bread

In addition to the fact that this bread contains an increased amount of bran, sugar in it is replaced with saccharin. Thus, this bread exhibits a strong anti-constipation effect on the body. This bread is recommended for consumption by people who have frequent constipation, a tendency to be overweight, and a predisposition to diabetes. Doctor's bread is baked from wheat bran and high-grade flour.

Dietary rye bread

It is made from rye flour and bran. This bread is very moist and has high acidity, which means that it is not recommended for ulcer sufferers, people suffering from gastritis and high acidity. Rye bread is useful for regular constipation, diabetes and obesity.

Grain bread is made from high-grade wheat flour and coarsely ground wheat grain. Its consumption gives good results for chronic constipation and is useful for people who have insufficient physical activity (for example, if a person often travels by train).

Barvikha bread is baked from high-grade wheat flour and wheat grains in a 1:1 ratio. This bread is also enriched with egg white.

Bran without processing

Bran is extremely useful in its raw form. It is better to eat two dessert spoons of bran every day, washing them down with just water, juice or adding them to soup. Before eating bran, pour boiling water over it so that it swells and softens.

For the first few weeks, bran can be consumed in the amount of 1 teaspoon three times a day, eventually increasing this dose to 2 tbsp. spoons three times a day. When the result is achieved, the amount of bran can be reduced. This treatment lasts for 6 weeks.

It is worth remembering that a balanced diet is the first step in the fight against constipation. Diet is still not the only way to treat this disease.