Rye bran are characterized by a lot of fiber, which has a positive effect on the functioning of the digestive system. They are considered one of the most digestible forms of bran, which makes the body easily absorb them. For this reason, they are recommended as a diet component in the fight against overweight and hypertension problems. Check how rye bran is formed, which they still help and whether they can be eaten raw. We also have a handful of interesting recipes with this component in the lead role.
Bran are a side effect of the processing of grains of various cereals into flour or porridge. They arise as a result of granut cleansing, i.e. separating its part from the grain. These are fragments of fruit and vegetable cover that contain grain grain. After the process of processing, in which the seed is transformed into flour or groats, the bran is packed for sale as a separate product.
They are known primarily for support while maintaining the correct weight or processes of improving your digestive system. What do rye bran help? These are not their only beneficial properties. Rye bran is particularly recommended for people struggling with digestive problems, such as constipation or hemorrhoids. Even a small amount of bran can significantly improve intestinal peristalsis.
However, you must remember to take the right amounts of fluid during their consumption. It is necessary for the proper functioning of fiber and preventing unpleasant effects. For supporters of rye bran, it is also important that they give a feeling of satiety for longer after a meal, which helps in controlling weight and maintaining a diet. The fiber contained in bran creates a “gel” in the stomach, which delays the gastric emptying and reduces the desire to eat. In addition, by absorbing some of the fats, it supports the slimming process.
It should also be emphasized that rye bran is absorbed by the body more slowly than e.g. wheat bran, which prevents rapid growth of blood sugar and insulin. This is particularly important for people with diabetes or the risk of its occurrence. Even if we have no problems with weight or digestion, it is worth getting interested in rye bran due to their wealth in vitamins and minerals that are necessary for health. It is also worth remembering that their consumption can have a positive effect on the prevention of cancer.
Rye bran is a byproduct of rye grain processing and is usually consumed after prior submission to thermal treatment, such as cooking, burning or steaming. Can rye bran be eaten raw? And so and not – raw cereal grains are difficult to digest and can cause stomach discomfort.
Thermal treatment helps soften the bran, which makes them more delicate for the digestive system. However, healthy people who introduce this ingredient to the diet gradually should not be afraid of eating it in raw form.
Do you want to introduce rye bran to your diet? Great idea! You can (best soaked) add to yogurt and even salads. And what can you do with rye bran when it comes to full -fledged dishes, e.g. dinner? We have great recipes for you.
1. Pizza with rye bran
Ingredients:
- a spoon of dry yeast
- a teaspoon of sugar
- a glass of warm water
- 2 cups of wheat flour
- a glass of rye bran
- 2 tablespoons of olive oil
- a teaspoon of salt
Additional ingredients to prepare pizza according to your own preferences, e.g. tomato sauce, cheese, vegetables, meat, etc.
Method of performance:
Mix yeast, warm water and sugar. Leave the mixture for a few minutes until the yeast activates and begins to foam.
In a large bowl, mix wheat flour, rye bran and salt.
Add activated yeast and oil to a mixture of flour. Thoroughly make the whole. If necessary, add water or flour.
Transfer the dough to a lightly sprinkled flour and form a ball. Place them in a large bowl, cover with a cloth and leave to rise for about an hour until it doubles its volume.
When the dough grows, roll it out into a thin cake on a flour -sprinkled surface. Transfer the dough to a baking tray.
Apply your favorite ingredients on the cakesuch as tomato sauce, cheese, vegetables, meat, etc.
Bake a pizza in a preheated oven to a temperature of 220 ° C for about 15-20 minutes.
Take the pizza out of the oven, cut into pieces and serve hot. Ready.
2. omelette with rye bran
Ingredients:
- 3 eggs,
- 2 tablespoons of rye bran,
- 2 tablespoons of milk,
- salt and pepper to taste,
- A tablespoon of butter or olive oil.
Additional ingredients by taste, e.g. fresh herbs, cheese, vegetables, meat.
Method of performance:
Got the egg in a bowl, then add rye bran and milk. Mix everything so that the ingredients combine well. Add salt and pepper.
Heat the pan on medium heat, then add butter or olive oil.
When the fat warms up, pour in the egg mixture into the pan.
When the omelette begins to cut around the edges and the bottom will be slightly browned, add your favorite additions to one half, such as fresh herbs, grated cheese, chopped vegetables or pieces of meat.
Gently transfer the second half of the omelette to the filling with a shoulder.
When the omelette is ready, move it to the plate and serve it immediately. You can decorate it with additional herbs or grated cheese.
3. Crunchy rows with rye bran
Ingredients:
- 2 cups of wheat flour
- a glass of rye bran
- a teaspoon of salt
- a teaspoon of sugar
- A spoon of dry yeast
- a glass of warm water
- 2 tablespoons of vegetable oil
In a bowl, mix the flour, rye bran, salt, sugar and yeast.
Gradually add warm water to dry ingredients, stirring constantly until a flexible dough is formed.
Add vegetable oil and continue kneading the dough for about 5-7 minutes until it is ready.
Place the dough in the dish, cover and leave to rise for a minimum of an hour.
Take the dough out of the bowl and divide it into smaller pieces, forming buns from them.
Place the rolls on a baking tray lined with baking paper, maintaining spacing.
Leave to rise again for about 30-40 minutes.
In the meantime, heat the oven to a temperature of 200 ° C.
After rising rolls, Put them in the oven and bake for about 20-25 minutesuntil they become golden and crunchy.
Stand on a grid.
Sources: SMERER.PL, Naz Nazpuje.pl
