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Preparing healthy breakfasts with bran

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