Check out my progress on Eat Your Oat Bran!
Earlier today, while browsing the nutrition headlines of the day, I came across an article about one of my favorite foods: oat bran.
According to a recent study, a diet rich in oat bran may not only lower cholesterol and triglycerides but also reduce energy digestibility. Specifically, participants in the study who received a diet rich in oat bran (6 grams soluble fiber per day) reduced their total cholesterol by 14%, reduced their total triacylglycerol by 21%, and increased energy excretion by 37%.
These positive effects are likely due to 1) beta-glucan (which aid in maintaining liver function and healthy insulin levels) and 2) antioxidants called avenanthramides (which keep blood vessels healthy).
Translation: Including oat bran as a regular part of your diet can help improve your cardiovascular health and encourage energy balance.
Need inspiration for your next bowl of oat bran? Take a look at my tag cloud (to the right) and click on “oat bran.” >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
References
- A diet rich in oat bran improves blood lipids (European Journal of Clinical Nutrition)
- Oat bran shown to improve numerous blood factors (Natural Health Research Institute)
Have you ever tried oat bran? What’s your favorite way to enjoy it? Recipes welcome!
Even before I had read the aforementioned article, I was digging into a big honkin’ bowl of oat bran. This batch was particularly special, as it was the first bowl of pumpkin oat bran of the season. Yep, it’s officially fall here at the B-Hut.
The fall-ish fare continued into lunchtime, as I made a grilled cheese with fresh figs and veggie-bean soup. Ah. May. Zing.
Tonight’s meal was Ellie’s Chicken Pot Pie with Phyllo Crust.
My tweaks:
-I used chickpeas instead of chicken and vegetable broth instead of chicken broth.
-I substituted whole wheat flour for all-purpose…I was not about to buy a whole bag of the AP just for a single tablespoon.
-Almond milk stood in for nonfat milk.
As you might imagine, this recipe was a little more labor and time-intensive than some of the others. It required cooking the potatoes and vegetables completely, composing a sauce, and baking the whole she-bang. That being said, it was a delicious meal, and I can see myself making it again—it’s such a comfort food!
Side note: this was my first time using phyllo dough, and I soon learned that it is temperamental—be sure to have moistened paper towels on hand to retain moisture! I also wish that I could have found whole wheat phyllo, but Harris Teeter had only the regular variety. Anyone know where I can find a whole wheat version?
Alright, I am off to watch my new favorite show: Supersize vs. Superskinny. Good night, all!
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
I have never tried oat bran before! Yours always looks so good, I will have to try it STAT
I just posted an oat bran pumpkin protein bar recipe! Love that goodness! And pot pie? Havent had it ages. Your version looks delicious
What is the difference between oatmeal and oatbran? I prefer oats!
BroccoliHut Reply:
September 13th, 2011 at 2:11 pm
Oat bran is simply rolled oats that have been further rolled so that the bran and the rest of the grain are separated. They’re pretty similar in terms of nutrition, but oat bran has more fiber (specifically soluble fiber, which is the important factor in the study I mentioned) and more protein.
All that being said, if you prefer regular oats, you’ll probably similar beneficial effects if you eat either one.
Hi Caroline! That show sounds interesting, what channel is it on, and at what time?
BroccoliHut Reply:
September 13th, 2011 at 2:12 pm
I watch in on OWN (Oprah Winfrey Network), Mondays at 9 and 10 PM Eastern time. It’s a British show, so it might be on BBC America too.
I used to eat oat bran and banana for breakfast every day for quite some time. It’s very satisfying! I love your versions enough that I really need to get it back into the rotation.
Oat bran falls into the same category as cream of wheat to me – which is gross. I can’t do the texture. Kinda makes me gag thinking about it. Good thing you can get soluble fibre elsewhere!
I love how the phyllo dough crust turned out on that pot pie. And so much easier than making your own pastry – makes me want to make my own pot pie fill with deliciousness!
PS – I think places like Whole Foods sell whole wheat phyllo dough. Although considering the amount you consumed, I probably wouldn’t worry much about it anyways.
BroccoliHut Reply:
September 13th, 2011 at 2:14 pm
I love the texture of oat bran and CoW, but I can see how the baby food-esque quality might be off-putting to some. To each his own!
I had the same line of reasoning when it came to buying the phyllo–I scaled down the recipe so much, that I ended up using just one sheet. Not enough to worry about, for sure!
Yum! I had pumpkin oatbran for b-fast this morning too
I keep forgetting about oat bran! But it’s one of my favorite fall/winter breakfasts. So creamy and delicious.
I’m going to check out some of your creations for oat bran ideas..time to try something new for breakfast tomorrow!
Oat bran is one of my top five favourite foods (yes, I do have a list in my head
). It’s just so creamy, comforting and satisfying. I’ve been meaning to try all of your genius oat bran creations for a while now, Carolie! You’re the Queen of Oat Bran!
As for the chicken pot pie: Which amount of chickpeas did you use for one serving? Funny enough, I recently bought phyllo dough.
Oh, and the recipe can be found online: http://recipes.kaboose.com/ellie-krieger-chicken-pot-pie-with-phyllo-crust.html
Oh good, I just had oat bran for breakfast!
Would you consider posting an oat bran tutorial? I usually stick to oatmeal but your oat bran technique looks stellar!
BroccoliHut Reply:
September 13th, 2011 at 2:14 pm
Great idea! Perhaps I’ll make a video tutorial this weekend!
Love all your oatbran topping ideas. And the figs with provolone, fantastic. I’ll have to give it a try. I always team them with goats cheese or feta.
Love, love, love oatbran
Your oatbran bowls always look so yummy, great topping ideas
Fabulous sandwich.The soup looks delish and so does the pot pie. Great recipes.
I love oat bran!
And I also love Ellie’s pot pie with the phyllo crust, I loooove the phyllo crust, it is so good!
It is also good with tofu instead of chicken. And try adding leeks to the filling, omg, leeks are so good and taste delicious in this!
Ana
BroccoliHut Reply:
September 14th, 2011 at 5:53 pm
Ooh! Tofu pot pie sounds delish! The recipe actually does include leeks. I just tossed in a few frozen leeks (from Trader Joe’s), but next time I’ll try it with fresh.
Everything looks amazing! Oatbran is delish and I love your grilled cheese. How creative!