Oat Bran with Wild Berries
Wild oats were eaten as early as the Neolithic and Bronze Ages. Oat seed have been found on 4000 year old remains in Egypt, but these were probably from weeds and not from cultivated. Oats were first cultivated in Switzerland and to a slight extent in Denmark. The oldest known cultivated oat remains were found in caves in Switzerland that date back to around 1000 BC.
The oat grain (Avena sativa) is harvested and processed to remove the inedible outer hull. What’s left is the oat groat, which is further processed to make oatmeal.
Oat bran is the outer layer of the oat groat, which has been separated from the flour or meal by sifting or bolting.
Important to know is that an oat bran packs more protein and fiber than rolled or quick oats. It’s also high in many key vitamins and minerals. Oat bran is linked to many health benefits, such as improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol. Oat bran is high in beta-glucans, a type of soluble fiber that may help reduce cholesterol and blood pressure — two key risk factors for heart disease.
The is the only cereal grain containing a globulin type protein called 'avenalin' (also found in legumes) which is easily digested and approved for celiac free diets.
Oat whole grains contain natural fibers, vitamins and minerals needed to maintain vibrant health. It is a great idea to invest in buying a grain mill so you can make your own freshly ground oats. I purchased a hand crank mill many years ago. See the picture below. It is a simple way to replace overly processed, vitamin deficient foods with the fresh, natural goodness of home-ground products.
Important fact: It is recommended to consume 25-30 grams of soluble fiber each day to reduce your LDL cholesterol. Also, the wild berries have 2 x the fiber.
OAT BRAN WITH WILD BERRIES
By Zosia Culinary Adventures | Date: July 05
Preparation Time: 5 minutes
Cook Time: 3 minutes
Yield: 6 servings
Ingredients:
1 L filtered water
325ml oat bran (4 g of fiber per serving) plus extra fiber from berries of your choice
60g milled golden roasted ground flax for extra fiber of 3g per serving
200g fresh or frozen wild berries such as blueberries, saskatoon berries, wild strawberries, mulberries, black raspberries or any fruit of your choice
soya milk or almond milk
pinch of sea salt
Instructions:
Bring water to boil, add a pinch of sea salt.
Reduce heat to medium low.
Gradually stir in the oat bran and ground flax.
Cook for 3 minutes stirring occasionally.
Serve with milk of your choice topped with wild berries.
“A healthy outside starts with a healthy inside”……
Nutrition Facts per One Servings without milk 💗
Calories 134 | Fat 5.3 g\ Saturated Fat 0.7 g\ Cholesterol 0 mg\ Sodium 2 mg\ Total Carbohydrate 25 g\ Dietary Fiber 7.3 g\Total Sugars 4.5g\ Protein 6.6 g \ Vitamin D 0mcg\ Calcium 47mg\ Iron 2 mg\ Potassium 222 mg
