Some oat bran info:
*Oat Bran may be among the greatest food discoveries in the last ten years. Good evidence exists that it may actually lower blood cholesterol levels when con- – sumed regular- ly. In addition, the product proves the benefit normally expected of bran (that of aiding elimination).
Dr. James Anderson of the University of Kentucky Medi- cal College has–done extensive research on oat bran and its healthful effects on the body. “Water-soluble fibers such as the type found in oats,” says Dr. Anderson, “seem in practice to be especially effective in lowering cholesterol. With oat bran, we found we obtained about 35% reduction in the serum choles-terol.” •
*Reprinted with permission from “The Saturday. Even- ing Post” Company © 1980, Jan/Feb; 1980 pp. 35, et seq.
Below are the chief nutritional elements found in Ar- rowhead Mills Oat Bran:
| Protein | 22.5% |
| Fat | 6.1% |
| Carbohydrates | 58.5% |
| Thiamine | 1.5 mg/100g |
| Riboflavin | 0.2 mg/100g |
| Niacin | 1.0 mg/100g |
| Calcium | 87.2 mg/100g |
| Iron | 1.5 mg/100g |
| Phosphorus | 796.0 mg/100g |
| Magnesium | 269.0 mg/100g |
| Potassium | 713.0 mg/100g |
| Dietary Fiber | 28.7% |
| Soluble Fiber | 16.3% |
| Crude Fiber | 3.15% |
Whole Grain Batter Bread
(Yield: 1 loaf)
1 1/2 cups warm water
1 pkg. active yeast
1/4 cup honey or syrup
2 tbsp„ Vegetable Oil
1/4 tsp. sea salt (optional)
2 egg whites, beaten lightly
2 cups Whole Wheat Flour
1 cup Oat Bran
1/2 cup chopped nuts (optional)
Sprinkle yeast on top of water. • Let. set a minute and then stir to dissolve. • Add honey, oil, salt, egg whites. • Stir in flour and beat 3. or 2 minutes by hand, to develop gluten. • Stir in bran and nuts. • Spoon into well-oiled 9″ x 5″ loaf pan. • Set in warm place. • Let rise until doubled in size. • Bake in preheated 375° F. oven for 25 to 35 minutes or until done. • Cool before cutting. • Loaf will be flat-on top because of the oat bran.
Basic Oat Bran Muffins
3/4 cup Whole Wheat Pastry Flour
3/4 cup Oat Bran
2 tsp. non-alum baking powder 1/2 tsp. cinnamon (optional)
3 tbsp. Unrefined Vegetable .Oil 3 tbsp. honey or maple syrup
3/4 cup soymilk or skim milk or water
Mix dry and liquid ingredients in separate bowls, then combine and mix thoroughly. Fill 6 to 8 oiled muffin tins full. Bake at 375° F. for 12 to 15 minutes. Mini- muffins will rise better than regular muffins.
Cranberry-Oat Muffin
(Yield: 12 large or 24 mini muffins) 1/2 cup chopped cranberries or blueberries (raw)
1/4 cup honey or maple syrup
2 tbsp. Unrefined Vegetable Oil 3/4 cup orange juice
1 cup Oat Bran
1 cup Whole Wheat Pastry Flour
tbsp. non-alum baking powder
Place berries, honey, oil, orange juice in blender and blend slightly. Mix dry ingredients. Add liquid to dry and mix. Fill oiled muffin tins and bake at 400° F. for 20 to 25 minutes or until nicely browned.
The smaller muffins rise better.
Oat Bran Pie Crust
1 cup Whole Wheat Pastry Flour
1/2 cup Oat Bran
1/2 tsp. sea salt (optional) 1/4 cup corn oil
3 tbsp. ice cold water
Combine first three ingredients. • Stir in oil and crumble with hands while adding water. Form into a ball and roll
out between two sheets of wax paper.
Place into a lightly oiled pie pan and prick with a fork. For pre-cooked crust, bake at 350° F. for 25
Creamy Carob Squares
1 cup Whole Wheat Pastry. Flour
1/2 cup Oat Bran
1/2 cup Oat (or corn) Flakes 1/2 cup slivered almonds
3/4 cup Sesame Tahini (soft)
2 tbsp. rice syrup mixed with 2 tbsp. water 1 cup tofu
1/2 cup ricotta or low-fat cottage cheese
1/2 cup carob powder 1/2 cup maple syrup
1 tsp. vanilla (or 1/2 tsp. almond extract)
Combine first six ingredients to form a crumb mixture. •
Set aside. Beat together remaining ingredients. Place
half of crumb mixture in an oiled 9″ x 12″ pan, press down well; cover with carob mixture, then top with remaining crumb mixture.
Bake at 350° F. for 30-35 minutes or until golden. Cool and cut into squares.
SUGGESTION: If crumb mixture does not stick together, add a little oil.
Almond-Peach Crumble
3 cups sliced peaches 2 cups Oat Bran
1/2 cup Oat (or corn) Flakes
1/2 cup AM Whole Wheat Pastry Flour 1/4 cup slivered almonds
1/2 cup honey or maple syrup
1/2 cup AM Sesame Tahini 1 tsp, almond extract
Place peaches in a square casserole dish. • Combine next
four ingredients. Mix sweetener, tahini, and almond
extract together, then work both mixtures together until crumbly. Spread evenly over peaches, and bake at 375°
- for 35 minutes or until golden.
Banana-Oat Bread
1/2 cup Oat Bran
1/2 cup Oat (or corn) Flakes
3/4 cup hot milk, soymilk or water 2 ripe bananas, mashed
1/2 cup honey
1/4 cup Unrefinec1Vegetable Oil. 2 egg whites, beaten until fluffy
1 1/2 cups Whole Wheat Pastry Flour 1 tbsp. non-alum baking powder
1/2 tsp. cinnamon
1/4 cup chopped pecans
Combine first three ingredients, set aside to cool, combine mashed bananas, honey, vegetable oil, beaten egg whites, then stir into oat mixture. Mix dry ingredients together and stir into oat mixture. Pour batter into an oiled bread pan. Bake at 350° F. for 1 hour or until done.
Strawberry Short Cake
1 tbsp. vegetable oil 1 egg, beaten
1/3 cup maple syrup or honey
1 cup low-fat milk, soymilk or water
1 1/4 cups Multigrain Pancake & Waffle Mix 3/4 cup Oat Bran
1 tsp. non-alum baking powder
2 cups strawberries, whole
Combine liquids then stir in mix, oat bran, and baking powder. Pour batter into a square oiled cake pan, and bake at 350° F. for 15 to 20. minutes. Place whole straw- berries in a saucepan. Stir and cook down (sweetener may be added if desired). Serve strawberries over indi- vidual slice of cake.
