Saturday, June 22, 2013

Wheat bran

Wheat bran, the outer husk of the wheat grain, is a by-product of the milling process. As an insoluble fiber, wheat bran is part of a healthy diet because it provides bulk or roughage that passes through the stomach without digesting. The Mayo Clinic recommends consuming wheat bran and other forms of dietary fiber regularly to prevent constipation and to reduce
the risk of developing diabetes, and to help prevent heart disease.

Sprinkle wheat bran on fruits, applesauce, breakfast yogurt and even pudding or ice cream to add texture.

Stir a couple of tablespoons of wheat bran into your morning juice or add it to a breakfast smoothie with yogurt, fruit and juice for a nutritious breakfast drink.

Add a couple of tablespoons of wheat bran to your oatmeal or other hot cereal before cooking. Sprinkle some fresh wheat bran over your hot cereal before eating.

Knead a couple of tablespoons of wheat bran into your regular pizza dough. Roll the dough out as usual and add your favorite toppings before baking. When making bread, knead up to one-quarter of a cup of wheat bran, per loaf, into regular bread dough to add dietary fiber.

Substitute wheat bran for bread crumbs or cracker crumbs when making meatloaf or meatballs. Just mix it into the meat mixture, and cook as usual. You may also add it to raw hamburger meat before grilling burgers.

Use your blender to grind wheat bran until fine and add it to biscuits, pie crusts and other pastries. In addition, you can add finely ground or regular wheat bran to waffle batter and pancake batter.

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