Wheat kernels have three different parts: the bran, the germ and the endosperm. Wheat bran is the outermost layer of the grain that typically gets removed when it's refined and processed. But, it's full of nutrients many people need more of. So if you're wondering how to eat wheat bran and need some inspiration for adding it to your diet, we've compiled a list of ways to start incorporating the superfood into recipes you already love.
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There are so many wheat bran benefits to take advantage of. Fiber, a nutrient in wheat bran, helps prevent constipation and may help treat conditions like diabetes and heart disease, according to the National Library of Medicine.
Wheat bran is also high in complex carbs, B vitamins, beneficial fatty acids and minerals like iron, magnesium, potassium, phosphorus, zinc, manganese, copper and selenium, according to the USDA.
Baking With Wheat Bran
Using wheat bran for baking is a great option as it adds a crunchy texture and a nutty taste that compliments many baked goods.
When you're baking with wheat bran, just add 2 tablespoons to 1/2 cup of wheat bran to recipes like cookies, muffins, cakes, dinner rolls, waffles, pancakes and bread recipes. Alternatively, you can sub wheat bran for part of the flour in your baking recipes.
Use Wheat Bran for Baked Goods Like:
- dinner rolls
Cooking With Wheat Bran
Cooking with wheat bran is a simple way to get more nutrients in your diet, and it can even add taste and texture to savory recipes.
Try adding 1 to 2 tablespoons of wheat bran to thicken soups and stews. Sprinkle the same amount into casserole recipes, or make a breading batter by mixing wheat bran with bread crumbs for meat, fish or vegetables you plan to sauté or bake.
While you might sprinkle wheat bran on top of oatmeal, cooking wheat bran like oatmeal will result in an unpalatable, chewy mush, as it doesn't cook the same way.
Use Wheat Bran When Cooking Foods Like:
- breaded meat, fish and vegetables
Other Ways to Eat Wheat Bran
You may find wheat bran as an ingredient in some foods. Many whole-wheat breads and breakfast cereals, for example, are made with wheat bran. Raisin Bran cereal ($2.09, Amazon) is one type of breakfast cereal with wheat bran in it.
You can also purchase wheat bran, like this one from Bob's Red Mill ($9.07, Amazon) and use it as a topping or mix-in for many of your favorite foods. Sprinkle a tablespoon of wheat bran on cold cereal, use it as a topping for warm oatmeal, or add it to yogurt or your favorite smoothie recipes for a delightful nutrient boost.
Add Wheat Bran To:
- cold cereal