Breakfast is the most important meal of the day. Skipping it or having a heavy meal in the morning can affect your well-being. Therefore, breakfast should be rich in vitamins and microelements. A great option is to prepare it using bran as a base
Breakfast is the most important meal of the day. Skipping it or having a heavy meal in the morning can affect your well-being. Therefore, breakfast should be rich in vitamins and microelements. A great option is to prepare it using bran as a base
Why bran is beneficial?
Bran is the protective layer of grains that is removed during processing. It contains fiber, vitamins B1, B2, A, E, magnesium, selenium, calcium, iron, manganese. Bran from various grains share common properties:
Improves digestive health
Aids in weight management
Lowers cholesterol levels
Strenghtens the immune system
Positively impacts skin and hair health
The “lightest” bran types are rye, buckwheat, and wheat, while the most calorie-rich ones are amaranth and barley
How much bran does the body need?
The daily recommended amount is 30–40 grams (3–4 tablespoons). Introduce bran into your diet gradually, starting with 1–2 teaspoons per day and gradually increasing the amount over 2–3 weeks. Make sure to drink plenty of fluids to aid in the digestion of dietary fibers and adhere to the recommended intake
What to Eat Bran With
The easiest way to incorporate bran into a healthy diet is by adding them to dairy products. Mix bran with fruits or berries for a nutritious summer breakfast. If you want to prepare a savory dish, add bran to vegetable smoothies or sprinkle them on salads
Bran can also be cooked: make porridge or prepare pancakes. Here are a few simple breakfast recipes:
Pancakes with wheat bran
A great option for a hearty breakfast. You will need:
Wheat bran
100 g
Milk
50 ml
2 eggs
Vegetable oil
2 tablespoons
Wheat bran
100 g
Milk
50 ml
2 eggs
Vegetable oil
2 tablespoons
Beat the eggs, gradually adding milk. Add the bran and mix thoroughly. Heat a pan, grease it with oil, and cook the pancakes. A great addition to the dish would be jam, jelly, or sour cream
Oatmeal with rye bran and honey
You will need:
Oats
250 g
Rye bran
60 g
Milk
900 ml
Honey
40 g
Oats
250 g
Rye bran
60 g
Milk
900 ml
Honey
40 g
Heating the milk until the first bubbles appear (do not boil!). Add the flakes and cook over low heat. Stir constantly. Add the bran to the soft oatmeal and cook for 6-7 minutes. Once the porridge thickens, remove it from the heat. Add honey and mix. Cover the pot with a lid and let it sit for 10 minutes. Breakfast is ready! You can garnish it with berries and fruit slices
You can include not only bran but also sprouted wheat grains and cereal from grain embryos in your diet. This will provide your body with energy for the entire day