Baked goods made only from oat bran. Dukan cookies are a dessert for weight loss. Composition and benefits of wheat bran

Oat bran is a unique product and a complete source of fiber for our body. Bran is useful to eat in case of high cholesterol and poor metabolism; it improves intestinal motility, removes harmful toxins and accelerates the process of losing weight.

That is why nutritionists around the world recommend including oat bran in your daily diet. Although bran cannot boast of excellent taste, it can be used to prepare a variety of delicious dishes, including desserts. For example, oat bran cookies, which will be loved not only by adults, but also by children.

Diet food

Proper or dietary nutrition is the key to a slim figure and excellent health. With proper nutrition, you can and should eat a variety of foods. The main thing is to learn how to cook it correctly, replacing all harmful ingredients.

For example, instead of pork meat it is better to use chicken meat, instead of a loaf - whole grain bread or crispbread, and you should prefer green juices to store-bought juices.

The cooking method also plays a role important role: With proper nutrition, you should avoid fried foods. Products can be boiled, stewed, baked or cooked in a frying pan without oil.

Those who have mastered the rules of dietary nutrition know that you can effectively lose weight and eat tasty food at the same time. Even . In any recipe, you can replace wheat flour with buckwheat or rye, sugar with stevia, condensed milk with homemade protein cream, chocolate glaze with low-fat cocoa glaze.

Delicious recipes

You just need to use your imagination, and any high-calorie cake will turn into a healthy treat. Those who want to diversify their diet with the right desserts should try dietary cookies made from ground oat bran, which have a positive effect on the functioning of the gastrointestinal tract.

With dried cherries

Cookies prepared according to this recipe are tender and fragrant. Instead of cherries, you can choose any other dried berries, dried fruits or candied fruits.

Required Products:

oat bran – 100 g;
rolled oats – 400 g;
kefir – 200 ml;
dried cherries – 100 g;
egg – 1 pc.;
sweetener to taste.

Important! Fresh berries are not suitable for making oatmeal dessert, as they release juice during cooking and the cookies become wet.

How to cook:

Mix Hercules with bran, sweetener and cherries.
Beat the egg with kefir, pour into the rolled oats and mix.
Let the dough sit for an hour.
Prepare a baking sheet. Cover it with parchment paper.
Form cookies into small balls, place them at a distance of 2-3 cm from each other. Bake for 15-20 minutes at 180C.
Sprinkle cooled cookies with cinnamon or sesame seeds.

With banana

Oatmeal cookies with the addition of banana are sweet and tender. The perfect dessert for a family tea party!

Required ingredients:

rolled oats - 1⁄2 tbsp.;
oat bran – 1⁄4 tbsp.;
banana – 1 pc.;
water – 1⁄4 tbsp.;
sahzam to taste.

Peculiarity! Instead of sweetener, you can add 1 tbsp to the dough. honey, melted in a water bath.

How to cook:

Grind the banana in a blender until pureed.
Add the rest of the ingredients to it.
Let the dough sit for an hour in a cool place. During this time, the rolled oats will swell.
Preheat the oven, place baking parchment on a baking sheet.
Place the formed cookies so that they do not touch each other.
Bake for a quarter of an hour at 180C.
Remove from the oven and let the cookies cool.

Curd

The combination of curd protein and oat carbohydrates makes this dessert an ideal snack even for athletes. Cookies perfectly satiate and reduce cravings for unhealthy sweets.

Required ingredients:

oat bran – 1⁄4 tbsp.;
rolled oats - 1⁄2 tbsp.;
soft cottage cheese 0% – 200 g;
egg (white) – 2 pcs.;
vanilla and sugar to taste;
corn starch – 40 g.

How to cook:

Separate the whites from the yolks. Set aside the yolks (they won't be needed) and beat the whites.
Add starch, bran and rolled oats to the whipped whites. Mix well.
Add cottage cheese, sakhzam and vanilla. Knead.
Let the dough sit for an hour in a cool place.
Preheat the oven and line a baking sheet with paper.
Spoon the dough onto a baking sheet so that there is a distance of 3-4 cm between the cookies.
Bake in the oven for 20-25 minutes at 180C. It is important not to overcook the cookies so that they do not dry out.

Ginger

These dietary cookies are not only delicious, but also very fragrant! Ginger accelerates the process of fat breakdown, so those who are in the process of losing weight will only benefit from this delicacy!

Required ingredients:

eggs – 2 pcs.;
oat bran – 3 tbsp. with a slide;
dried ginger – 1 tbsp;
natural yogurt 0% – 0.5 tbsp;
vanilla, sakhzam to taste;
baking powder.

Depending on your preferences, you can add cinnamon, cardamom or your favorite candied fruits to the dough.

How to cook:

Separate egg whites from yolks. Set aside the yolks as they will not be needed. Beat the egg whites with vanilla, yoghurt and sugar.
Grind the bran into flour using a blender or coffee grinder. Add dry ginger and baking powder to them. Add the mixture to the beaten egg whites.
Knead the dough and put it in the refrigerator for half an hour.
Preheat the oven to 180C, line a baking tray with paper.
Form cookies, place on a baking sheet and place in the oven for 15-20 minutes.

With raisins

These cookies turn out to be quite hard, but tasty and crispy!

Required ingredients:

oat flakes – 200 g;
oat bran – 200 g;
egg (white) – 1 pc.;
oatmeal - how much dough will take;
honey – 1 tbsp;
raisins - a handful;
olive oil – 1 tbsp.

How to cook:

Mix oat bran with raisins, flakes and egg white.
Melt honey until liquid and mix with olive oil. Pour into bran.
Knead the dough. It should be plastic and not sticky. If the dough sticks to your hands, add oatmeal until the desired consistency is obtained.
Preheat the oven to 180C.
Line a baking sheet with parchment paper and place the shaped cookies on it so that they do not touch each other. Bake for 20 minutes. Place the finished cookies on a plate and let cool.

Important! Don't make the cookies too big. It is better to place it in the form of small cakes so that it bakes evenly both outside and inside.

With apple

Even children will love delicious and aromatic apple cookies! You definitely need to diversify your diet with this dietary treat!

Required ingredients:

rolled oats - 1⁄2 tbsp.;
oat bran – 1⁄4 tbsp.;
water – 80 ml;
medium apple – 1 pc.;
vanilla, cinnamon and saxam to taste.

For dietary baking, it is vanilla that is used, not vanilla sugar.

How to cook:

Mix rolled oats with bran and add water. Let it brew for 30 minutes.
Wash the apple, remove peel and seeds. Grate on a coarse grater. Add to rolled oats. Knead the dough.
Add sakhzam, cinnamon and vanilla. Mix.
Preheat the oven and prepare a baking sheet, lining it with parchment.
Form small cookies, place on a baking sheet and bake for 15 minutes at 180C.
The dessert is ready, all you have to do is cool it and you can serve it.

Useful video: according to Dukan

A popular diet allows you to use bran, including for making desserts.

Conclusion

Oat bran cookies are a healthy snack for everyone in the family. The cooking process does not take much time and does not require much effort. Even a novice cook can prepare this dietary dessert. Depending on your taste preferences, you can modify desserts and add new healthy ingredients to them.

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The beneficial properties of bran were discovered long before we were born. They were actively used for weight loss, lowering cholesterol levels, and removing toxins from the body, although, in fact, bran has always been considered a kind of waste from the main production. They consist of grain shells and unsorted flour, so it is clear that eating them just like that is still a pleasure. But aromatic bran cookies can increase the number of lovers of healthy delicacies several times, especially if you choose a successful recipe.

Recipe for a healthy lifestyle: benefits and harms

When choosing a recipe for cookies with bran, you need to remember that bran is a source of fiber, which is the main driving force our body. Thanks to their properties, the amount of sugar in the blood is normalized and the intestines are well cleansed. If you suffer from colitis, diverticulosis or hemorrhoids, then bran cookies should be included in your daily diet. Benefit or harm? - Benefit.

The calorie content of bran cookies is minimal, so while you enjoy eating them, you provide your body with useful substances while losing weight! Many diets designed for weight loss or cleansing the body necessarily include them in the diet. The recipe for losing weight is simple: eat and lose weight! Benefit or harm? - Benefit.

Oat bran cookies, when consumed in excess, can cause bloating or increased gas production. Here the cooking recipe will not affect the properties in any way. Benefit or harm? - Harm. But when there is too much of something, it cannot be good by definition. Therefore, if you do not overuse cookies, they are beneficial.

It is advisable not to rely on delicious bran cookies during illnesses that require medication, since bran can absorb some of the drugs and remove them from the body, and then you will wonder for a long time why the pills do not work for you. Benefit or harm? - Harm.

Cookies can provide the body with vitamins B1, E, B2, B6, as well as trace elements of magnesium, potassium, chromium, copper, zinc and selenium. Benefit or harm? - Benefit.

Recipe

Oat bran cookies are most popular among the losing weight population. It is distinguished by low calorie content, pleasant taste, and ease of preparation.

Ingredients

The most basic recipe for making cookies:

oat flakes 100 g;
sugar 50 g;
bran flour 90 g;
margarine 100 g;
milk 2–3 tbsp. l.;
baking powder 1 tsp;
salt 1/3 tsp.

Cooking method

Mix all dry ingredients.
Add softened margarine and milk.
Mix everything until smooth and place in the refrigerator for half an hour.
Roll out the dough to a thickness of 5 mm, cut into rounds.
Bake at 180 degrees until browned.

In the Middle Ages, a certain Ibn Sina, to prevent constipation, suggested eating only coarse bread, which includes bran, and also preparing porridge from unground grains. After all, coarsely ground bran, although less easily digested by the stomach, retains more medicinal properties than finely ground bran. All properties and capabilities of dietary fiber are lost when food is severely crushed.

Heat treatment also adversely affects healing properties bran, because they are digested faster in the body and their activating effect is weakened. The peristaltic activity of the intestine, the ability of fiber to bind water, as well as the speed of movement of feces decreases greatly.

Why is bran so useful?

In addition to dietary fiber, bran also contains electrolytes, B vitamins and other beneficial components. The bran from wheat and rye has the most active medicinal and nutritional properties. Wheat bran shells have adsorption abilities and can bind liquids that exceed their volume by 3-5 times. Since bran can reduce the amount of glucose and cholesterol in the body, it is recommended to consume it for people with diabetes, severe obesity or atherosclerosis.

In what form should bran be consumed?

Before consuming bran, it is worth reducing the amount of starch in it. To do this, you need to place the bran in a gauze bag and rinse over running water for about two hours, and then boil in water for 30 minutes. A similar procedure is repeated twice. Next, the bran should be thoroughly squeezed out, dried in a not very hot oven and ground in a coffee grinder. After this processing of bran, you can add it to flour products, cereals and vegetable dishes.

Several bran dishes

Buckwheat porridge

Add a little onion to the loose buckwheat porridge. Then add bran fried until red. Before serving, add butter to it.

Bran pies (cabbage, meat, cottage cheese)

In order to prepare the dough, bran is mixed with cottage cheese, sour cream, egg and butter. The mixture is left for 15-20 minutes to allow the bran to swell and the dough to form better. There is no need to roll out this dough; it is better to form it into flat cakes and wrap the minced meat in them.

Minced meat is made from cabbage, cottage cheese or meat.

The cabbage is finely chopped and then stewed with butter and milk (about 5g of butter), chopped egg and fresh parsley are added. The chopped onion is fried along with the minced meat, and when it cools down, an egg with parsley is added. In order to prepare minced curd, peeled apples, eggs and sugar are added to the grated cottage cheese.

These pies are baked in the oven.

Cheesecakes with cottage cheese

First recipe:

Mashed cottage cheese is mixed with chopped apples, eggs and sorbitol. Again, the dough is not rolled out, but flat cakes are formed from it, placed on a baking sheet, stuffed with minced meat and covered with a thin layer of raw egg. Cheesecakes are baked in the oven at high temperature.

Second recipe:

Two glasses of bran, butter, sour cream, sugar, cottage cheese and salt are mixed in one container and left to stand for 20 minutes. The resulting dough is placed in the form of flat cakes on a baking sheet covered with oil. Place in the middle of each flatbread cheese ball. To prepare minced cheese, use 1 teaspoon of flour, cottage cheese, 3 yolks and 2 tbsp. spoons of sugar. The flatbreads are topped with egg and baked.

Bran cookies

Beat sorbitol (or sugar) together with the egg in a mixer to increase the mass in volume up to 2-3 times. Then you need to add bran flour and salt, and then mix everything carefully. Place the dough on a baking sheet using a pastry bag in the form of various figures and bake the cookies for 10 minutes at a temperature of 180-200°C. These cookies can also be made by adding nuts to the dough. To do this, you need to take a glass of bran, a few tablespoons of ground nuts, 4 eggs, 1 tablespoon each of butter and sugar. The egg whites need to be beaten with the addition of sugar, then the yolks, sifted bran and ground nuts are added to the mixture. This whole mass is thoroughly mixed. Grease a baking sheet with oil, and place a tablespoon of dough on top. Bake cookies in the oven at high temperature.

Shortbread with bran

Sorbitol must be dissolved in kefir. Mix flour with bran, add kefir, egg, vegetable oil and mix everything thoroughly. The dough needs to be rolled out like a pancake and placed on a baking sheet, and then baked at high temperature. While the cake is hot, it is cut into smaller cakes.

Butter flatbreads

Sour cream should be brought to a boil, bran should be added to it and stirred, gradually cooling the mass. Add grated cheese, egg, sorbitol oil and mix everything again. Form the dough into small cakes and bake in the oven.

Bran bread

Now you can buy everything in the store, including bread with added bran or crushed grain. It’s hard not to notice the various bakery products with a heterogeneous consistency, they contain 20-40% wheat bran. Protein-bran breads, buns with egg yolk, doctor's bread, bran bread with lecithin and kelp (seaweed) contain 1.5 - 2.1% cell membranes.

Protein-bran bread

In addition to the fact that this bread contains an increased amount of bran, sugar in it is replaced with saccharin. Thus, this bread exhibits a strong anti-constipation effect on the body. This bread is recommended for consumption by people who have frequent constipation, a tendency to be overweight, and a predisposition to diabetes. Doctor's bread is baked from wheat bran and high-grade flour.

Dietary rye bread

It is made from rye flour and bran. This bread is very moist and has high acidity, which means that it is not recommended for people with ulcers, people suffering from gastritis and increased acidity. Rye bread is useful for regular constipation, diabetes and obesity.

Grain bread is made from wheat flour high grade and coarsely ground wheat grain. Its consumption gives good results for chronic constipation and is useful for people who have insufficient physical activity (for example, if a person often travels by train).

Barvikha bread is baked from high-grade wheat flour and wheat grains in a 1:1 ratio. This bread is also enriched with egg white.

Bran without processing

Bran is extremely useful in its raw form. It is better to eat two dessert spoons of bran every day, washing them down with just water, juice or adding them to soup. Before eating bran, pour boiling water over it so that it swells and softens.

For the first few weeks, bran can be consumed in the amount of 1 teaspoon three times a day, eventually increasing this dose to 2 tbsp. spoons three times a day. When the result is achieved, the amount of bran can be reduced. This treatment lasts for 6 weeks.

It's worth remembering that balanced diet is the first step in the fight against constipation. Diet is still not the only way to treat this disease.

This recipe is dedicated to those who not only actively lose weight, but also to those who constantly monitor their diet. Because losing extra pounds is the first step, and all subsequent steps will be aimed at constantly maintaining the achieved result.

It turns out that cakes, desserts, marshmallows and pies should now go their own way, and you should go yours, and these two parallels should not intersect. And we will go a different way. We will eat sweets, we will eat baked goods, but the whole point is what we will use to prepare these sweets. Because dietary baking exists! And it can even be useful. As they say, eat to your heart's content and remain slim and young beauty.

There is such a miracle in our food industry, so to speak, it is called bran, we are interested in ground bran. They come in different origins, but they are mainly made from wheat, rye and oats. They are cheap, everyone can afford them.

I use bran very actively, roll cutlets and meatballs in it and use it in baking.

But it needs to be baked, it will take a lot of time, and therefore a new high-speed recipe for bran pie was introduced into my practice. It takes only 5-7 minutes to cook in the microwave. And you can eat it without a twinge of conscience.

What you need for bran pie:

5 table/spoons = 25 g bran

0.5 teaspoon/spoon of soda

1 table/spoon = 5 g cocoa

1 table/spoon = 20 g jam or marmalade

100 g fermented milk (yogurt, sour milk, kefir, sour cream)

How to make a diet bran pie

Place all ingredients in a large plate.

Mix vigorously and pour into silicone mold.

Now put the form with the dough in the microwave. Close the door and set to 700 watts. And turn on the micro for 5 minutes. Pull it out and have a look. If the center of the pie is still damp, turn on the micro for another 2 minutes.

Here is the finished bran pie. Handsome chocolate color. Moreover, its calorie content per 100 is only 83 kcal, proteins – 5.5, fats – 5.2, carbohydrates – 3.8.