Wheat bran, which is also found in whole wheat flour and a variety of whole-grain wheat products, is a key component of a healthy diet. The fiber in wheat bran not only prevents constipation, it can also reduce blood pressure, control blood sugar levels, help in weight loss and may reduce colon cancer. Add wheat bran to your cooking repertoire for healthy benefits and for a nutty, chewy addition to your meals.
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Look for the words "wheat bran" on the product labels of breakfast cereals.
Add from 2 tablespoons to 1/2 cup of wheat bran to muffins, dinner rolls, waffles, pancakes and breads (see Resources).
Sprinkle wheat bran on both hot and cold cereal.
Add 1 to 2 tablesppons of wheat bran to soups and stews.
Mix wheat bran with bread crumbs when breading meat, fish or vegetables for sauteing or baking.
Replace half of the white flour with whole-wheat in any recipe according to Mark Bittman, author of “How to Cook Everything Vegetarian.”
Use whole-wheat flour when breading meat and fish.
Use whole-wheat flour when making roux for thickening sauces.
Make tabbouleh salad with bulgur or cracked wheat. Follow Bobby Flay’s recipe from the Food Network with shrimp and arugula, or make a simpler version with just bulgur, parsley and dressing or add any other ingredients you like, such as chopped carrots and tomatoes or toasted almonds.
Cook wheat berries for 60 to 90 minutes, according to Mark Bittman, for use in stews, soups or pilafs.
Substitute wheat berries, bulgur or cracked wheat in any recipe calling for rice.
Eat leftover cooked wheat berries or bulgur for breakfast either cold or re-heated in the microwave with toasted nuts, dried fruit or butter.
REFERENCES & RESOURCES
- MedlinePlus: Dietary Fiber
- "How to Cook Everything Vegetarian"; Mark Bittman; 2007
- Bon Appetit: Wheat Bran Recipes
- Food Network: Mint Marinated Grilled Shrimp Tabbouleh Salad