Cinnamon Oat Bran Swirl
NOVEMBER 16, 2016 by OLIVIA NEELY, RDN, LD
Oat bran provides soluble fiber in the form of beta-glucan which provides essential food for your good gut bacteria making it a prebiotic.
PRO-TIP: prebiotics are fuel for probiotics and without them probiotics will not thrive in our gut!
Oat bran absorbs water and swells in the digestive tract, triggering your satiety hormones that you are full. This fiber also forms a gel that slows gastric emptying which stabilizes your blood sugar, helping you steer clear of the blood sugar roller coaster ride that other breakfast choices often induce (basically any cereal found in your grocery store). This process gives your digestive enzymes and bile acids a better chance to break down your foods. It also delays the movement of the food through your system, giving your body more time to absorb their nutrients.
Making gluten-free oat bran for breakfast is about as simple and quick as it gets. If you’ve got five minutes, you’ve got time to whip up this breakfast that will keep you going strong all morning. No more skipping breakfast and forget those instant oats! Serves 2.
- 2/3 cup gluten-free oat bran (Bob’s Red Mill brand)
- 1 cup full-fat coconut milk (Native Forest, Arroy-D or Natural Value brands)
- 1 cup filtered water
- 2 Tbspn grass-fed ghee or coconut oil
- 2 scoops collagen – optional but adds protein (Vital Proteins brand)
- 2 tspn freshly ground flax
- 1/2 tspn cinnamon
- 5-10 drops of liquid stevia (or to taste)
- pinch of sea salt
- optional toppings: fresh berries or choice, nuts, seeds, or shredded coconut
Heat oat bran, coconut milk, water and salt on the stove top and cook over medium heat for 2-3 minutes. Let stand for 2 minutes and then stir in the ghee, collagen, flax and cinnamon. Add stevia to taste. Top with fresh fruit or nuts of choice and enjoy! (Serves 1 large portion or 2 small portions).
Oatmeal versus oat bran: what’s the difference?
Oat bran is the thin layer found inside the hull of the oat grain. Oatmeal is made from the inner layer, the soft endosperm, which is mostly starch. Although oatmeal isn’t bad, oat bran packs a bigger nutritional punch! Here’s why…
- The bran is rich in antioxidants, protein, calcium, iron, phosphorus, riboflavin, magnesium, and zinc.
- It’s also a brimming with B-vitamins which help boost your brain, support your liver, elevate your energy and address some of the estrogen dominance that we’re all subject to in these modern times.
- A bowl of oat bran contains about 50% more fiber than a bowl of oatmeal.
Reminder: As with all gut food, start low and go slow. We’re each unique and we all respond differently to new ingredients.