Bran: A Story That's Sure to Mooooooooooove You

What is Bran?

Bran is the outer layer that protects the grain kernel. When the grain is processed, the bran is typically removed and a large portion of the nutritional value is discarded along with it. The high oil content of this outer shell can cause the grain to quickly become rancid, which is why it is often removed before the grain is stored and processed.

Whole Grain?

Whole grains are cereal grains (rice, corn, wheat, oat, barley, millet) that have not been stripped of the bran and germ (the reproductive “organs” of the seed). In contrast to the healthy, vivacious wholegrain, is the sad, dilapidated refined grain, which has been modified and stripped (no bran) and castrated (no “parts” - the germ).

Benefits of Bran

Bran is rich in dietary fiber, omega fats, starch, protein, vitamins and minerals. But mostly it is recognized for its high fiber content, and fiber, when part of a balanced diet, keeps your bowels happy and regular, prevents constipation and prevents clumps of undigested foods from hanging out in your intestines where they don’t belong. Fiber also creates a sensation of fullness, making you feel satisfied and assisting in weight management.

Too much of a good thing…

Too much of a good thing is a bad thing, and too much bran means badness for your bowels. Excessive bran can lead to inflammatory bowel disease. If you’re new to eating bran, it’s best to incorporate it in small amounts, allowing your body time to adjust, rather than shocking your system in hopes of becoming a high speed pooping machine (I apologize for any graphic images that may have evoked). Avoid consuming high amounts of bran in one sitting, have a muffin a day, throw a tablespoon of bran onto your morning cereal and let the magic happen in its own good time.

Berry Walnut Bran Muffins

1 ½ c. Wheat bran

1 c. Soy milk

½ c. Apple sauce (snack cup of apple sauce)

1 Egg

1/2 c. Brown sugar

½ tsp. Vanilla extract

½ c. All purpose flour

½ c. Whole wheat flour

2 Tb. Ground flax seed

1 tsp. Baking soda

1 tsp. Baking powder

1 tsp. Cinnamon

½ tsp. Salt

1 c. Blueberries (be generous)

½ c. Dried Cranberries (optional)

½ c. Chopped walnuts

Turbinado sugar for sprinkling muffin tops

1. Preheat oven to 375˚F. Grease muffin cups (or use paper liners).

2. In a glass bowl, cover the dried cranberries with boiling water and allow to sit for 10 minutes.

3. Mix together wheat bran and soy milk and let the mixture stand for 10 minutes.

4. In a large bowl, mix together applesauce, egg, brown sugar and vanilla extract. Once combined, add bran mixture and mix until incorporated.

5. In a separate bowl combine all-purpose flour, whole wheat flour, ground flax seed, baking soda, baking powder, cinnamon and salt. Stir into bran mixture, don’t over stir.

6. Drain the water from cranberries.

7. Fold in blueberries, walnuts and cranberries to the muffin batter.

8. Scoop into muffin tins and sprinkle lightly with turbinado.

9. Bake for 15-20 minutes or until tops spring back when lightly tapped. Bottoms of muffins and edges should be browned.

(Printable Recipe)

This recipe is easily adjusted- try different fruits and nuts to fit your taste. Raspberries and almonds, apples and walnuts…the possibilities are endless.