“Oat bran, a by-product of oat grain processing, is a good source of soluble fibers: β-glucans that are linked to the reduction of cholesterol and to the prevention of cardiovascular diseases.”—Science Direct
Oat Bran Fad 🥄
Are you old enough to remember the oat bran craze of the late 1980? A 1991 Los Angeles Times article described the oat bran-craze as a short-lived obsession, which began in 1987 when several influential U.S. medical groups, such as the American Heart Association and the American College of Cardiology, started the Know Your Cholesterol campaign. Former president Ronald Reagan would later proclaim April 1988 as National Know Your Cholesterol Month.
I was early in my career at that time, and I can recall one of my coworker’s transformation when his doctor ordered him to lower his cholesterol after suffering a mild heart attack in his mid-40s. He decided to eschew medication, and try the “eating healthier” route, which included eating oat bran every morning for breakfast. In addition to several dietary changes, he added walking and/or bike riding for 30+ minutes four to five times a week. His results were stunning. By the end of that school year, he looked like a different person.
Award-winning Nutrition 🏆
The oat bran craze, like other dietary fads, lost its shine by the early 1990s; however, it is still certainly worthy of regular consumption and should probably have a star placed on the Nutritional Wall of Fame if there were one. Specifically, it is high in soluble fiber. When eaten, soluble fiber soaks up water like a sponge, creating a gel-like substance that can lower blood sugar levels, holds on to cholesterol and fat, and make stool easier to pass.
In addition to being high in soluble fiber, oat bran is lower in carbs and calories than oatmeal. Oat bran is also higher in nutrients such as protein, fiber, iron, thiamine, and magnesium to name a few. It contains high levels of antioxidants which ward off chronic disease, inflammation, and offers other health benefits. Additionally, oat bran may also help lower both blood pressure and cholesterol. Plus, it is naturally gluten free.
Easy addition ➕
Making oat bran a regular part of a healthy diet is easy to do. Eat it as a creamy, comforting, warm porridge-like cereal, or mix it up as you would your favorite overnight-oats recipe for a velvety breakfast delight in the morning. Oat bran can be a nutritional addition to smoothies. It can be an excellent addition to baked goods, such as quick breads, cakes, and muffins like the recipe I share here. Stir oat bran into your favorite yogurt, or add it to your favorite casseroles, meatballs, meatloaf, or burger recipes.
TAsty Holiday Treat That benefits your Health ✨
Even though it is a long way from those late 1980s, regular consumption of oat bran can go a long way to benefiting your health. The recipe below is one easy way to level up your oat bran game. The muffins are tasty on their own, and they deliciously pair with a drizzle of honey or smear of melted butter alongside a warm cup of coffee or tea. They freeze well for quick grab and go convenience, which is important over the coming Thanksgiving holiday. Plus, there’s a slew of optional stir-in ingredients listed below, so you can personalize this recipe to fit your taste preferences.
From my home to yours, I wish you a healthy, happy, and wonderful Thanksgiving full of homemade goodness.
Healthy Holiday Pumpkin Oat Bran Muffins
Ingredients:
1 ½ cup oat bran
1 ½ cup oat flour (can replace with all-purpose flour or gluten free variation)
2 teaspoons baking soda
1 teaspoon baking powder
½ teaspoon salt
4 packets of your favorite sweetener
1 ½ teaspoon cinnamon
½ teaspoon ground ginger*
½ teaspoon ground nutmeg*
¼ teaspoon ground cloves*
⅛ teaspoon all-spice*
2 eggs or “fleggs**”
1 tablespoon apple cider vinegar
15 ounce can pure pumpkin puree
½ cup apple sauce
½ cup pure maple syrup
⅓ cup milk (dairy or nondairy)
2 teaspoons pure vanilla extract
Optional stir-ins: 1 cup chopped nuts and/or ½ cup blueberries, raisins, currants, chopped dates, dried cranberries, or chocolate chips
Notes:
*Can replace ginger, nutmeg, cloves, & all-spice with 1 ½ teaspoon pumpkin pie spice
**To make two flax “eggs” or “flegg”: Stir together 2 tablespoons ground flaxseed + 5 tablespoons water and set in fridge for 5+ minutes before adding to recipe
Directions:
Preheat oven to 375 degrees
Be sure to set out eggs, if using, and maple syrup ahead of time to come to room temperature.
If replacing eggs with flaxseed “flegg” variation, combine ground flaxseed and water, and set in fridge for five minutes to thicken
Meanwhile, combine dry ingredients (oat bran, flour, baking soda, baking powder, salt, and all of the spices) into large mixing bowl and set aside
Next, mix together wet ingredients
Pour wet ingredients into dry ingredients, but do not overmix
Gently fold in any additional stir-in ingredients, such as blueberries, nuts, chocolate chips, and/or dried fruit, if using
Divide evenly among 12 prepared muffin tins
Sprinkle with sparkling sugar or cinnamon, if desired
Bake 18-22 minutes or until a toothpick inserted in the center comes out clean
Cool five minutes before serving
Store uneaten muffins in an airtight container in the fridge for up to five days, or freeze for up to three months.
Steph Simply 