7 slimming recipes with oat bran

7 slimming recipes with oat bran

7 slimming recipes with oat bran

© Istock
7 slimming recipes with oat bran

A true ally of your line, oat bran reduces the assimilation of sugar and fat in your body, thanks to its high content of soluble fibers, and prevents cholesterol and diabetes. Good reasons to adopt it urgently, with our gourmet recipes!

A food particularly rich in soluble fibers, oat bran is a slimming ally non-negligible. Indeed, it helps you to eliminate excess sugar and fat from other foods. It also fights constipation, lowers bad cholesterol levels and prevents diabetes. In the following pages, we reveal 7 sweet and savory recipes to cook it.

Oat bran: a slimming and health ally!

Consuming oat bran on a diet can help with your weight loss. By its capacity to absorb thirty times its volume of water, it is very satiating. The feeling of fullness comes faster and you eat less.

In addition, the soluble fiber it contains dissolve in the digestive tract and mix with other foods during the meal. As our body does not have the enzymes necessary to assimilate them, they are eliminated by natural means and carry, with them, certain carbohydrates and lipids of the food to which they are mixed.

Note, however, that, when removed, these fibers also carry with them other nutrients very interesting nutritionally, like vitamins and minerals. Likewise, its fiber content may be annoying for the digestive tract. We must therefore avoid overdoing it, and simply integrate it as part of a varied and balanced diet.

Consuming it helps prevent diabetes and cholesterol

The fiber in oat bran also helps reduce the rate of cholesterol blood from food by about 15%. In addition, their ability to slow the absorption of fast sugars plays a role in the prevention of diabetes, although their consumption obviously does not replace a low-sugar diet.

It is also its fiber content, coupled with its ability to absorb liquids, which accelerates the transit and fight against constipation. To benefit from this benefit, consume oat bran instead at the start of a meal for several days.

Oat bran and oatmeal: what’s the difference?

Oat bran is often confused with oatmeal, but if these two products are from the same grain, they are not the same. Oat flakes correspond to whole grains oats, crushed and pre-steamed. Oat bran is the envelope that surrounds these grains.

Whole grain, oatmeal is richer in carbohydrates, and therefore in calories, and contain less fiber than oat bran. However, they remain very interesting from a nutritional point of view, in particular for sportsmen, and can be consumed as part of a balanced diet.

If you want losing weight, rather prefer oat bran, which reduces the assimilation of sugars in the body and bad cholesterol, and brings a feeling of satiety very quickly.

Express oat bran pancakes

© Istock

Ingredients for 2 people:

2 eggs 6 tablespoons oat bran 3 tablespoons cottage cheese 1 teaspoon stevia (or other sweetener) ½ teaspoon liquid vanilla (optional)

Crack the eggs into a bowl. Add the oat bran, cottage cheese, natural sweetener and vanilla. Mix.

Variation: you can taste these pancakes in a savory version. In this case, replace the sweetener with a pinch of salt, and the vanilla with the spices of your choice.

Oat bran and red berry porridge

© Istock

Ingredients for 1 bowl:

40 g of oat bran 15 g of agave syrup 140 ml of skimmed or vegetable milk ½ teaspoon of liquid vanilla 100 g of red fruits

Pour the milk into a saucepan. Add the oat bran, agave syrup and vanilla extract. Heat over medium heat, while stirring so that the preparation does not stick, about 5 minutes.

When the porridge has thickened, pour it into a bowl and cover with berries. You can enjoy it immediately or let it cool (it will be thicker), or even cool completely in the refrigerator.

Variation: do not hesitate to use other fruits, according to your tastes and the seasons. You can also garnish your porridge with seeds and oilseeds.

Tuna and oat bran cake

© Istock

Ingredients for 6 people:

400 g of tuna in brine 4 eggs 80 g of oat bran 80 g of tomato coulis 40 g of pitted olives 1 tablespoon of Provence herbs Salt, freshly ground pepper

Preheat the oven to 180 ° C.

Drain and crumble the tuna, roughly chop the olives.

Put the oat bran in a salad bowl. Add the eggs and the tomato coulis, whisk. Incorporate the tuna, olives and Provence herbs. Salt, pepper and mix.

Pour the appliance into a silicone cake mold (or one lined with parchment paper). Bake for about 55 minutes, watching at the end of cooking.

Turn out of the oven and serve hot or cold, with a green salad or vegetables.

Breaded cutlet with oat bran

© Istock

Ingredients for 4 persons :

4 thin chicken (or turkey) cutlets 80 g oat bran 30 g grated Parmesan 2 egg whites 2 tablespoons cornstarch 2 tablespoons lemon juice 1 tablespoon olive oil Salt, freshly ground pepper

Whip the egg whites with the cornstarch, olive oil and lemon juice in a salad bowl. Dip the cutlets in this marinade, mix to cover all the pieces and let stand for an hour in the refrigerator.

Combine the oat bran, grated Parmesan, salt and pepper in a deep plate. Collect the cutlets and “dip them” in this breadcrumbs, so as to cover each side.

Cook the cutlets for about 15 minutes in a non-stick pan, over low heat, without adding fat.

Enjoy with a nice portion of vegetables, and a few spoonfuls of starchy foods (quinoa, rice, wholemeal pasta…).

Pepper and oat bran omelet

© Istock

Ingredients for 4 persons :

4 eggs 4 tablespoons oat bran 1 bell pepper 1 small bunch of parsley Salt, freshly ground pepper

Wash the pepper and cut it into small cubes. Rinse and chop the parsley.

Beat the eggs into an omelet. Stir in the oat bran and parsley. Salt, pepper and mix.

Heat a non-stick pan. Brown the diced peppers in it with a teaspoon of water for a few minutes. Add the beaten egg mixture on top, and cook for 5 minutes over medium heat.

Place the omelet in a dish and serve immediately.

Oat bran cookies

© Istock

Ingredients for about 15 cookies:

80 g of organic oat bran 80 g of wholemeal flour 80 g of almond puree 50 g of agave syrup 70 g of dark chocolate 1 egg 1 pinch of baking soda 1 pinch of salt

Preheat the oven to 180 ° C.

Chop the chocolate into large chips.

Combine the oat bran, wholemeal flour, baking soda and salt in a bowl. Stir in the almond puree, agave syrup and egg. Add the chocolate chips and mix to distribute them evenly.

Form balls with a spoon and place them on a baking sheet covered with baking paper. Flatten them with the back of the spoon.

Bake for 10 minutes, then let cool on a rack before eating. Store cookies in an airtight container after they have cooled completely.

Blueberry and oat bran muffins

© Istock

Ingredients for 8 people:

4 eggs 12 tablespoons of oat bran 200 g of blueberries (fresh or frozen) 4 tablespoons of 0% cottage cheese 2 tablespoons of honey 1⁄2 sachet of yeast 1 teaspoon of extract vanilla 1 pinch of salt

Preheat the oven to 180 ° C.

Break the eggs, separating the whites from the yolks. Beat the egg whites until stiff.

Combine the oat bran, yeast and salt in a large bowl. Add the egg yolks, cottage cheese, honey and vanilla extract.

Gently fold in the egg whites, then 3/4 of the blueberries.

Pour the mixture into silicone muffin cups. Add the remaining blueberries on top of the muffins.

Bake for 25 minutes at 180 ° C.


Please enter your comment!
Please enter your name here