A hot breakfast made with oat bran cereal can be ready in about 5 minutes. Quicker to make than regular steel cut oats or regular large flake rolled oats, hot oat bran cereal is high in cholesterol lowering fibre aka soluble fibre.
New research suggests that diets filled with fibre can not only support the health of your gastrointestinal tract but also your immune system. And as the Queen of Fibre, I love this kind of information!
1 cup water
1 cup skim or 1% milk
2/3 cup oat bran
6 whole dried Jaffa dates, available in boxes at your local grocery store
2 Tbsp ground flaxseed, divided
1 banana, thinly sliced
Cinnamon, if desired
- Add water, milk and dates into a small saucepan, heat on medium heat until it begins to gently boil.
- Whisk in oat bran (this will prevent it from getting lumpy) let it gently boil, whisking occasionally, cook for 3 minutes.
- Remove from heat.
- In two separate bowls: add 1 Tbsp of ground flaxseed into the bottom of each bowl, divide the hot oat bran in half spooning into each bowl, top each with 1/2 a sliced banana.
Makes two serving:
Per serving = 307 calories, 5.8 g total fat, 0.8 g sat fat, 0 g trans fat, 53.6 g carbohydrates, 8.1 g total fibre, 23.9 g sugars, 0 g added sugars, 11.3 g protein, 57 mg sodium, 805 mg potassium
Oat bran is the outer layer, aka the bran, from an oat kernel. It is high is soluble fibre and B-vitamins. Although technically not a whole grain it is still considered a whole grain because it is loaded with nutrients including: iron, magnesium and selenium.
It’s major claim to fame lies in its fibre content. One serving made with 1/3 cup raw oat bran yields 4 grams of total fibre, approximately half of that is soluble fibre. To help reduce cholesterol you need 3 grams of soluble fibre per day, my recipe above, which includes banana, dates and flaxseed provides your body with 3.2 g of soluble fibre.
You can find oat bran in the cereal aisle where they sell oats. There are several brands sold in Canada including: Quaker, Rogers and Bob’s Red Mill. Also available at most health food stores or bulk stores.
Store it in a cool dark place.
On a personal note:
I was first inspired to make a hot oat bran breakfast after eating something very similar at Dishoom in Edinburgh.