Recipe for wheat bran porridge. Calorie, chemical composition and nutritional value.

Bran porridge with milk according to Dukan

This Dukan bran porridge turns out to be tasty and healthy.
The recipe with milk is suitable for all stages of the diet. Bran should be added to food every day. True, each period - Attack, Cruise, Consolidation and Stabilization - requires a different amount of bran per day. For Attack it is 1.5 spoons, for Cruise - 2 spoons, for Anchoring - 2.5 spoons, and for Stabilization - 3 spoons. In order not to invent a new dish with bran every day, you can cook yourself a simple milk porridge, which goes well with breakfast. Bran porridge for the Dukan diet turns out tender, tasty and even sweet! Bread made from Dukan bran is tasty and healthy and should also be included in your diet. Ingredients : - oat bran - 1.5 tbsp; – wheat bran – 1 tbsp; - ground flax seed (flax seed flour) - 1 tsp; – skim milk – 300 ml.

Oat bran comes in different “calibers”: in this master class, large ones are used, which are cooked 2 minutes longer than small bran. So if you are using very small bran, increase the cooking time indicated in this recipe by 2 minutes.

How to cook at home

Pour oat bran into a small saucepan (up to 1 liter capacity) - as much as needed for your stage of the Dukan diet. At the same time, you should not increase the amount of other ingredients of the porridge: those who are losing weight using Dukan should not consume more than 1 spoon of wheat bran per day.

Add wheat bran to the oatmeal - pour it into the pan.

Then add ground flax seed to the bowl with bran - an extremely useful product that normalizes stomach function and also strengthens hair and nails.

Stir all three ingredients with a spoon while they are still covered in milk.

Skim milk (maximum permissible fat content is 0.5%), pour in the dry ingredients of the porridge and stir well so that there are no lumps.

Place the pan on the stove and bring the milk to a boil over high heat. Let the porridge simmer over medium heat for 5 minutes, stirring occasionally. Then reduce the heat - make it very small so that the porridge brews and swells for 2 minutes. Don't forget to stir the porridge so it doesn't burn.

Bran porridge for the Dukan diet is ready! Due to the fact that it is cooked in milk, it turns out sweetish in itself (even without adding sweeteners!). Well, if you want a sweeter milk porridge, you can add a sweetener to it. Porridge made from oat and wheat bran is so healthy that it is eaten not only by those who adhere to the Dukan diet. If your goal is not to lose weight, but simply to support your digestive system, you can sweeten your porridge with a teaspoon of honey or make oatmeal porridge with strawberries. Bon appetit!

How to use oat bran for weight loss

We have already talked about the benefits of oat bran for weight loss. There are many techniques based on them. You can simply add the product to your main meals or take it according to a specific plan. There is a three-phase oat diet, which involves the following:

• At the first stage, which lasts 10-12 days, a teaspoon of bran brewed with a third of a glass of boiling water is added to the diet. The resulting mass should cool, then you need to drain off the excess liquid and divide it into three portions.
• The second stage lasts two weeks, during which you need to eat a decoction of two tablespoons of bran, divided into three parts, poured with half a glass of boiling water. The dry product is poured with boiling water, allowed to cool, the water is drained and divided into three doses.
• At the third stage, you need to add two tablespoons to each meal, already in dry form. You can also fill them with kefir and drink a similar cocktail. This stage of the diet lasts for two months.

Dukan bran porridge: 3 recipes

Bran is one of the components of the foundation of the Dukan diet, popular among all adherents of a healthy lifestyle and a slim figure. They became famous due to their nutritional and health-improving qualities.

Dukan bran porridge

The recipe is classic. You will need:

• Oat bran (2 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (150-200 ml);
• Sugar substitute;
• Salt

1. Pour cold milk into the prepared container, then add bran there. Stir until smooth and place on the stove.
2. Wait until it boils, and then do not turn off the heat for another 3 minutes. After this, let the porridge “simmer” for 5 minutes.
3. Add salt and sugar substitute to taste. You won’t find completely skim milk in stores, and you don’t need to: milk with a fat content of 0.5% or slightly higher fits this definition perfectly.

Dukan bran porridge with vanilla flavor

Slightly modified porridge recipe. You will need:

• Oat bran (3 tbsp);
• Skim milk (100-150 ml);
• Sweetener;
• Vanilla extract (1-2 tsp)

1. Just like in the previous recipe, get a homogeneous mass. To cook porridge in the microwave, place the container there for 1 minute.
2. After heating, leave the bran to “finish”. Then you can put the cup to heat for another half a minute.

It may be tempting to try fructose instead of a sugar substitute. It is a concentrated sugar obtained from fruits. It is as sweet as a sweetener, but tastes better. Recommended for diabetics. For all its advantages, the Dukan diet excludes fructose, so it’s better to avoid sugar altogether

Porridge made from two types of bran and with cottage cheese

The third version of the porridge recipe. You will need:

• Oat bran (1.5 tbsp);
• Wheat bran (1 tbsp);
• Skim milk (200 ml);
• Low-fat cottage cheese (1-2 tbsp);
• Sugar substitute;
• Vanillin

1. In a small container, mix a portion of bran with milk. Add cottage cheese and vanillin with a sugar substitute to the resulting mass.
2. Stir until the mixture is free of lumps. Afterwards, place the cup with the mixture in the oven for 3 minutes.
3. Then you let it walk a little and breakfast is ready.

To prepare breakfast on the stove, the sequence will be different, but the quantity and proportions of products will remain the same.

1. Bring the milk to a boil, and only then add the bran, vanillin and sweetener into the saucepan.
2. Cook the porridge for 8-10 minutes. It is better to add cottage cheese to cooled porridge.

A “light” head, a well-functioning intestine, energy, a chiseled figure—these are the bonuses you’ll get from the habit of eating oat bran porridge for breakfast.

What are the benefits of eating bran?

What is so surprising that scientists have discovered?

1. The glycemic index value decreases.
2. This is an excellent prevention of diabetes.
3. Prevention of colon and rectal cancer.
4. Beneficial effect on the intestinal tract.
5. The inherent stickiness of bran helps to collect food particles, thereby “cleaning out” the intestines.
6. Fast saturation.

Initially, bran was used to stuff mattresses and feed horses. This is the hard shell of the grain that is separated during the production of flour. Considered a by-product of production. They became food for humans only after 1980, when the results of their research were announced.

Bran can absorb 25 times more water than its own volume. The increase in mass begins in the mouth while chewing food and wetting it with saliva. Contrary to advice not to drink after meals, it is recommended to consume bran with plenty of liquid, i.e. either drink it down or cook rather liquid dishes with them. After lunch or breakfast with bran, you will feel full much earlier than after a regular meal. In addition, they contain so-called “slow carbohydrates”, which will release their energy gradually throughout the day.

It is not surprising that Pierre Dukan, a doctor from France, included them in his notorious diet in 1985. And not only included it, but also made it a must-have product. If you don't eat them, then stick to any protein diet, but not the Dukan diet. Also note that we are talking primarily about oat bran. They are the ones that are so useful. Wheat bran can be used as an additive: it improves the consistency of the dish and slightly changes the taste.

The main bran dish is, of course, porridge. Traditionally, porridge is prepared for breakfast to recharge your body with energy for the whole day. Healthy eating gurus advise using oatmeal. Dukan does not abandon the benefits of oatmeal in his diet, but he has somewhat modified the traditional recipe: instead of flakes, you buy bran. Otherwise, the process of preparing a dish such as porridge is the same. Oat bran is sold in grocery stores and in specialized stores for healthy eating enthusiasts.

Bran Porridge With Milk

Contents • • • Ingredients Oatmeal 3 tablespoons Milk 100 ml Water 150 ml Sugar 1 teaspoon Bran 1 tablespoon Salt to taste Butter to taste Preparation 1. Measure the required amount of water, pour into a saucepan and place on medium heat. To reduce the calorie content of the dish, you can prepare this porridge only with water, without using milk. You can also use skim milk or a product with low fat content (up to 1%). Measure the specified amount of milk and pour into a pan of water. Bring to a boil over medium heat and make sure that the milk does not escape. When the mixture begins to boil, reduce the heat to low.

Pierce the flatbreads with a fork several times and fry on both sides over low heat. Knead the elastic dough, divide it into 9 parts and roll out the cakes to the size of the pan. Make sure the cakes don't burn. Cake crusts in a frying pan with kefir.

Then pour the required amount of oatmeal into the porridge and mix. Cook the porridge over low heat, stirring from time to time so that the porridge does not burn. The duration of cooking depends on the type of cereal, so we look at the cereal packaging for the exact cooking time. As a rule, for instant oat flakes the cooking time is 3-5 minutes, for large oatmeal flakes - 10-15 minutes. Add sugar to your taste. While on a diet, you should avoid sugar.

Instead, it is better to add fruits or berries to the finished porridge. To make the taste of the porridge brighter and richer, you should add a little salt. If you use loose bran for cooking, then no preliminary preparation is required. If the bran is molded (in the form of granules or loaves), then they need to be thoroughly ground in a coffee grinder. The crushed bran is added to the pan after the oatmeal and mixed. When the porridge is ready, turn off the heat and cover the pan with a lid for another 10-15 minutes.

Place the finished porridge on plates, add a small piece of butter and berries. Video recipe.

Apr 25, 2014 – skim milk – 200 g; oat bran – 1.5 tbsp. Spoons; sugar substitute. During this time, the oat bran porridge will thicken. Porridge with bran, almonds and dried fruits: a recipe for breakfast from Yulia. Pour the milk into a small saucepan, add the flakes and bran and cook 7.

This Dukan bran porridge turns out to be tasty and healthy. The recipe with milk is suitable for all stages of the diet. Bran should be added to food every day. True, each period - Attack, Cruise, Consolidation and Stabilization - requires a different amount of bran per day.

For Attack it is 1.5 spoons, for Cruise - 2 spoons, for Anchoring - 2.5 spoons, and for Stabilization - 3 spoons. In order not to invent a new dish with bran every day, you can cook yourself a simple milk porridge, which goes well with breakfast. Bran porridge for the Dukan diet turns out tender, tasty and even sweet! It turns out tasty and healthy, which should also be included in the diet.

Ingredients: - oat bran - 1.5 tbsp; – wheat bran – 1 tbsp; - ground flax seed (flax seed flour) - 1 tsp; – skim milk – 300 ml. Oat bran comes in different “calibers”: in this master class, large ones are used, which are cooked 2 minutes longer than small bran. So if you are using very small bran, increase the cooking time indicated in this recipe by 2 minutes.

Pour oat bran into a small saucepan (up to 1 liter capacity) - as much as needed for your stage of the Dukan diet. At the same time, you should not increase the amount of other ingredients of the porridge: those who are losing weight using Dukan should not consume more than 1 spoon of wheat bran per day. Add wheat bran to the oatmeal - pour it into the pan. Then add ground flax seed to the bowl with bran - an extremely useful product that normalizes stomach function and also strengthens hair and nails.

Stir all three ingredients with a spoon while they are still covered in milk. Skim milk (maximum permissible fat content is 0.5%; pour in the dry ingredients of the porridge and stir well so that there are no lumps. Place the pan on the stove and bring the milk to a boil over high heat. Let the porridge simmer over medium heat for 5 minutes, stirring occasionally her.

Then reduce the heat - make it very small so that the porridge brews and swells for 2 minutes. Don't forget to stir the porridge so it doesn't burn. Bran porridge for the Dukan diet is ready! Due to the fact that it is cooked in milk, it turns out sweetish in itself (even without adding sweeteners!). Well, if you want a sweeter milk porridge, you can add a sweetener to it. Porridge made from oat and wheat bran is so healthy that it is eaten not only by those who adhere to the Dukan diet.

If your goal is not to lose weight, but simply to support your digestive system, you can sweeten the porridge with a teaspoon of honey or cook it. Bon appetit!

What are the benefits of bran?

It is important to remember that bran is not a medicine. Rather, they can be called a food supplement that is effective in the complex treatment of diseases such as dysbiosis, obesity, diabetes, as well as dysfunction of the liver, pancreas, and gall bladder. Bran is recommended for consumption by anyone interested in proper nutrition and monitoring their weight.

Fiber allows you to form a homogeneous food bolus and promotes its rapid movement through the digestive system, at the same time capturing toxins, waste and other harmful substances that accumulate in the intestines. Plant fibers clean our intestines like a brush. People with sluggish digestion and a tendency to constipation should definitely consume fiber in their food.

Bran, due to its high fiber content, has another invaluable quality. Regular consumption of bran in food allows you to bring your weight back to normal and maintain the achieved result for a long time. 100 g of bran contains up to 200 kilocalories. This is more than in carrots, but significantly less than in bread or sausage. However, unlike sausage, you can get enough of bran much faster. They swell in the stomach, taking up a lot of space, and give a feeling of fullness for a long time. By adding bran to your usual foods, you can significantly reduce the calorie content of your dishes and get enough of a smaller portion.

For example, oatmeal with bran, eaten in the morning, allows a person not to feel hungry until lunch. The calorie content of such a breakfast is an order of magnitude lower than a couple of sandwiches. As a result, extra pounds are lost without difficulty, and a person experiences lightness and a surge of strength.

Often, excess weight is caused by metabolic disorders in the body. Microelements and vitamins contained in bran are involved in regulating metabolic processes and allow you to get rid of excess weight.

Bran contains a very useful substance - beta-glucan. And it is valued for its ability to bind fatty acids in the intestines and thereby lower cholesterol levels, which in turn has a beneficial effect on the functioning of the cardiovascular system.

Doctors also recommend that people with diabetes include bran in their diet. Plant fibers can lower the glycemic index of any product, slowing down the absorption of glucose into the blood, and thereby reducing the need for insulin. Thus, by adding bran to various dishes, diabetics can significantly expand their diet.

Ducan's diet. Porridge, omelettes

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A unique recipe for buckwheat with kefir to cleanse the body. Truly a healing remedy! (. )

A unique recipe for buckwheat with kefir to cleanse the body. Truly a healing remedy! 5239983_grechka_s_kefirom (604×457, 150Kb)

There are many methods that help cleanse the body, but not all of them are equally good. But this recipe really helped many, as evidenced by the large number of positive reviews on the Internet. Buckwheat flour with kefir on an empty stomach is a unique remedy that very effectively cleanses the body. This drink helps cleanse the blood vessels and intestinal walls of toxins, stimulates the liver, lowers blood sugar levels, normalizes metabolism, the functioning of the pancreas and other organs. Also, along with this drink, the body receives a large dose of vitamins, so a surge of strength is guaranteed. The course of treatment should last one and a half weeks, then you need to take a break for two months. But even eating buckwheat flour with kefir on an empty stomach once a week will benefit your body. Just try it and you will feel how your health will improve.

Oat bran porridge

Ingredients

• skim milk – 200 g
• oat bran – 1.5 tbsp. spoons
• sugar substitute "Fitparad" - 1-2 scoops, if you like sweet porridge
• salt

• skim milk – 200 g
• oat bran – 2 tbsp. spoons
• sugar substitute "Fitparad" - 1-2 scoops, if you like sweet porridge
• salt

In both options, you can add wheat bran - 1 tbsp. spoon.

Preparation

Everything is very simple. Pour milk into a saucepan, put it on the stove and, without bringing it to a boil, pour bran, salt, and sahzam into the hot milk. Stirring, bring to a boil and cook for 1-2 minutes. Then pour into a plate and let sit for 2-3 minutes. During this time, the oat bran porridge will thicken. Bon appetit!

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Thanks Elena for the recipe. I’ve been thinking for a long time about what to come up with for breakfast, I’m already tired of everything.

Svetlana, to your health, try the porridge! in the summer, I really like okroshka with kefir in the morning, I immediately prepare it in a plate for myself - I cut up an egg, greens, cucumber, chicken, depending on what I have and the day of rotation, pour in about a glass of kefir - and enjoy))

I’m not familiar with this diet, but I make porridge from oat flakes, although bran is probably healthier.

Ella, if you like oatmeal, look for bran flakes in stores, Nordik, for example)

After giving birth, I gained a few kilos, not very much, but still there. I really want the old forms. I'll try to start losing weight with this porridge. Thanks for the recipe!

Lily, for your health, try it) although it is better to act in a complex for weight loss - change your diet + add exercise. loads..

I wrote on my website about this healthy diet, which allows you to slowly but surely lose weight, especially since the dishes can be prepared, if of course you are not lazy, they are different and tasty.

Love, many on this diet spend all their free time and even more in the kitchen...)) cook, eat deliciously and lose weight)

Girls! Tell me what to do? The weight first dropped by 4 kg, then another - 1 kg, then it stood still, and now again + 1 kg.

Galina, don’t worry, this is normal on a Cruise. Cruise is so called because the weight moves in waves. A little more, a little less, it may stay the same... But in the end it still decreases... It is recommended to weigh yourself once a week, in the morning, on an empty stomach, after using the toilet. If you weigh yourself every day, the weight goes away.. Also measure the volumes, they usually go away when the weight stays the same.. Galina, on our forum you can keep a weight loss diary, where you can track your results and get some advice and recommendations.

What types of bran are there?

Depending on what grain the bran is made from, it can be wheat, rye, oatmeal, rice, etc. Any bran contains a sufficient amount of fiber, so it can be used to normalize digestion and enrich the body with essential substances and vitamins.

However, scientists have found that the bran of some cereals has its own characteristics.

Thus, oat bran contains the most (up to 6%) beta-glucan, which helps reduce cholesterol levels.

Wheat bran has the highest selenium content. This trace element, in combination with vitamin E, is involved in all oxidative processes in the body, including protein synthesis, and is also a powerful antioxidant. Rye bran is in second place in terms of selenium content, and rice bran is only in third place.