Use unprocessed wheat bran in recipes and added to foods to increase your daily fiber intake. Unprocessed wheat bran does not go through a commercial toasting or processing procedure. All the nutrients remain instead of becoming lost through processing, making this type of wheat bran even healthier to consume. Add this to my Recipe Box.
Sprinkle It
Sprinkle unprocessed wheat bran over a variety foods. Try it on pudding, yogurt, fruit or ice cream. Or, sprinkle it on top of cooked cereal, such as oatmeal or cold cereal. You can also sprinkle it over a fresh salad, but do so sparingly until you understand how it affects the salad's flavor and texture.
Add to Recipes
Add unprocessed wheat bran to a range of flour-based recipes. Use it in a pancake recipe, homemade pizza dough or in a muffin recipe. Replace about 1/4 cups of flour with 1/4 cup bran or add an extra 1/4 cup of bran to the recipe. If you grind it fine enough in your food processor, you can add it to the flour when you make a pie crust. It also acts as a meat extender when you add it to your meatloaf or hamburger recipes. Add it to a coating for fried chicken, chicken fingers, fish or pork before baking or frying. Substitute wheat bran for the nuts in brownie recipes.
Mix Into Drinks
For an extra dose of fiber any time, include unprocessed wheat bran in certain drinks. Add 1 tbsp. to 2 tbsp. of the bran to 1 cup of orange juice. Experiment and try adding it to other juice drinks or smoothies to attain the right consistency and taste.
Other Suggestions
Preferably store unprocessed wheat bran in the refrigerator or freezer to keep it fresh and prevent it from going rancid. Using the wheat bran as a breading on meat, poultry or fish makes for a low-carbohydrate coating since 1/4 cup of bran contains about 10 gm of total carbohydrates. Toast wheat bran in the oven to use for sprinkling or in recipes; toasting gives it a nuttier, crunchier taste and texture.
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