Oat Bran

Oat bran is derived from the outer husk or layer of the oat grain. It’s known for its high soluble fiber content, especially beta-glucans, which are beneficial for heart health. Apart from being a good source of fiber, it also contains essential nutrients and can be incorporated into various recipes for a nutritional boost.

Nutritional Information (per 100g):

• Calories: ~246
• Protein: 17.3g
• Fat: 7.03g
• Carbohydrates: 66g
• Dietary Fiber: 15.4g
• Sugars: 1.1g

(Note: Nutritional values can vary based on the brand and specific processing methods.)

Ingredients: 100% Oat Bran.

What it is good for:

• Promoting digestive health.
• Lowering bad cholesterol levels.
• Controlling blood sugar levels.
• Providing essential nutrients.

How to Use:

• Sprinkle on cereals or yogurt.
• Use as a baking ingredient in muffins, bread, or pancakes.
• Cook into a hot cereal or porridge.

Recipe Idea – Oat Bran Muffins: Ingredients:

• 1 cup oat bran
• 1 cup whole wheat flour
• 1/2 cup brown sugar
• 2 tsp baking powder
• 1 tsp baking soda
• 1/4 tsp salt
• 2 ripe bananas, mashed
• 1/2 cup milk (or non-dairy milk)
• 2 eggs
• 1 tsp vanilla extract
• 1/4 cup chopped nuts (optional)

Instructions:

1. Preheat the oven to 375°F (190°C) and line a muffin tin with paper liners.
2. In a large bowl, combine oat bran, whole wheat flour, brown sugar, baking powder, baking soda, and salt.
3. In another bowl, mix mashed bananas, milk, eggs, and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Fold in nuts if desired.
5. Spoon the batter into the muffin tin, filling each about 2/3 full.
6. Bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean.
7. Remove from the oven and let cool for a few minutes before transferring to a wire rack to cool completely.

Diets it fits into:

• Vegetarian
• Vegan (if not using dairy or animal products in recipes)
• High-fiber
• Heart-healthy

Note: Always check for allergies or sensitivities before introducing new foods. Some individuals might be allergic to components found in oats.