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.