Leading nutritionist and author, Leslie Beck has this to say about oat bran.
Oat bran has long been touted for its soluble fibre. About one-half of the fibre in oat bran is soluble fibre, the type that lowers LDL (bad) blood cholesterol. Soluble fibre is a soft fibre that absorbs water as it moves through the digestive tract. In addition to helping lower cholesterol, it also keeps blood glucose levels in check. Technically, oat bran is not a whole grain (since it's actually only one part of the oat grain). But because of its exceptionally high fibre content, it can be considered a whole grain.
A landmark study published in 1963 was the first to document the cholesterol-lowering effects of oat bran. Since then, there's been no shortage of research to support the many health benefits of a diet rich in soluble fibre, including oat bran.
A notable study published in the Western Journal of Medicine in the late 1980's found that study participants who ate two oat bran muffins a day for 28 days experienced a 5.3% decrease in total serum cholesterol, and an 8.7% decrease in LDL cholesterol, compared to no change in participants consuming wheat muffins.
I won't be eating two muffins every day but adding oat bran wherever I can seems to be a good thing for keeping my overall cholesterol levels in check. Besides that it is a good source of fibre.
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| I didn't have any apple sauce so I chopped two small apples and boiled them in some water with a small amount of brown sugar until soft. I did not wait until they were mushy as I like chunks of fruit in my muffins. |
Ingredients
- 1 1/2 cups oat bran
- 1 cup nonfat milk
- 1/2 cup unsweetened applesauce
- 1 egg
- 2/3 cup brown sugar (I put 1/cup as I don't like things too sweet)
- 1/2 teaspoon vanilla extract
- 1/2 cup all-purpose flour
- 1/2 cup whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 cup chopped frozen cranberries
Directions
Preheat oven to 375 degrees F (190 degrees C).
Grease muffin cups or use paper muffin liners. In my case, I use silicon muffin containers and I don't grease them. Mix together oat bran
and milk, and let stand for 10 minutes.
In a large bowl, mix together applesauce, egg, brown
sugar, and vanilla. - Beat in bran mixture. Sift together all-purpose
flour, whole wheat flour, baking soda, baking powder, and salt. Stir
into bran mixture until just blended. Fold in blueberries. Scoop into
muffin cups.
- Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.
- Taste test: These muffins were not very sweet and had a nice tartness provided by the cranberries. I made a boo boo however. I didn't have the oven high enough for some reason and ended up cooking these for twice as long as necessary. In the process the outside of the muffins became a little rubbery and hard. I cooked them in my newish silicon muffin pans and I'm thinking that might also have something to do with it. I've just read on line that overmixing the batter can also lead to a rubbery texture. I think that was also part of my problem though the recipe clearly says "stir...until just blended". I will be more careful next time.
- Does anyone else notice a negative difference when cooking in a silicone muffin pan? Baking bread in my silicon pans seems to work just fine but I've noticed the muffins lately are rubbery in texture.
