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November 22, 2018

Oat Bran Cereal

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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

  1. Add water, milk and dates into a small saucepan, heat on medium heat until it begins to gently boil.
  2. Whisk in oat bran (this will prevent it from getting lumpy) let it gently boil, whisking occasionally, cook for 3 minutes.
  3. Remove from heat.
  4. 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:

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.

 

Inspired by the hot porridge served at Dishoom’s in Edinburgh

11 Comments on “Oat Bran Cereal

Suzie Kottke
November 22, 2018 at 10:03 pm

Hi my sweet Mairlyn,
Can I use some other brand of dates ?
Not sure of the spelling but I have the ones I use to make my cashew milk.
Does the date dissolve or just blends in? If I do not habe dates could I substitute with honey?
Sidebar…you truly are an amazing woman and miss your YouTube show

Hugs and loves,
Suzie

Reply
Mairlyn
December 14, 2018 at 7:38 pm

Bless your heat for your kind words. I’m planning a Facebook Live for the new year!
And you can use any date or any “milk” you like, but the level of sweetness will change accordingly.
Peace, love and fibre,
Mairlyn

Reply
Anne Knix
November 24, 2018 at 10:45 pm

How do you think it would “reaact” if made the nights before then reheated the following mornjng( microwave). I leave for wok at 6.30am walk to work and ready for breakfast at 7.00 time is tight to make in the morningv

Reply
Mairlyn
December 14, 2018 at 7:36 pm

I do it all the time, you have to add more milk the next day when you reheat it.
Peace, love and fibre,
Mairlyn

Reply
Anne Knox
November 25, 2018 at 3:21 pm

Just made this for Dinday Breakfast. I LOVE it — Delicious. Topped with blueberries and raspberries ( banana stil green)

Reply
Mairlyn
December 14, 2018 at 7:35 pm

So glad you loved it!
Peace, love and fibre,
Mairlyn

Reply
Jo Mayes
January 2, 2019 at 5:52 pm

What would the serving be for a type 2 diabetic? I would leave off the dates because of high sugar content.
I prefer tea mugs or breakfast cups. They hold more.
Enjoy your posts.

Reply
Roxanne
January 3, 2019 at 1:48 am

I love that the cinnamon is ‘if deserved’
I giggled. So cute.♥️
I’m going to try this one. I love hot breakfast.
Thanks for sharing.

Reply
Mairlyn
January 28, 2019 at 2:15 pm

I didn’t even know I typed that incorrectly!
I’m LMAO!
Thanks for the giggle too,
Peace, love and fibre,
Mairlyn

Reply
Hazel
January 3, 2019 at 6:31 am

I am glad to have found you here p, I have missed you on TV. You are an inspiration. Thank you
I have been microwaveing oat bran got a few years. 1/3 oat bran 3/4 cup milk 1 1/2 mins, stir and add another 30 seconds!
I use pumpkin and sunflower seeds, ground flaxseed, hemp heats, a sprinkle of cinnamon and dried cranberries for sweetness!

Reply
Mairlyn
January 28, 2019 at 2:14 pm

Excellent! I’m glad you are enjoying the joys of oat bran!
Peace, love and fibre,
Mairlyn

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