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Bran-new ideas.

If high-fiber foods are high priority at your house, but some favorite recipes are losing their original appeal, it may be time for a recipe box shake-up. Here are some bran-new recipe ideas we guarantee your family will love.

Start with a muffin make-over. Substitute Applesauce Prune Bran Muffins for your usual fruit-filled favorite. Stewed prunes bring their own high fiber and a unique flavor to these wheat-bran rich morsels. Or try Carrot Oat Muffins. They contain 2.5 grams of cholesterol-fighting insoluble fiber per serving. Recent research show as little as 2 grams of oat bran per day in the diet may significantly lower bad (LDL) cholesterol.

Home-made bread enthusiasts will find plentiful portions of fiber and flavor in Applesauce Bran Bread and Mexican Rice Bran Bread. The first is pleasantly sweet. The other, spicy hot with a wholesome blend of cornmeal, whole-wheat flour and rice bran, and a distinctly cheesy flavor.

To round out a meal, try Tofu Cheesecake, much lighter and more healthful than traditional cheesecake with a choice of delicious high-fiber crumb crusts.

Carrot Oat Muffins

(Makes 8 large muffins or

12 small muffins)

3 tablespoons cannola oil 1/2 cup apple juice 1/2 cup egg substitute or 3 egg whites 1 cup oat bran cereal (uncooked) or crushed oat bran flakes 1/2 cup flour 2 teaspoons baking powder 1 teaspoon cinnamon 2 cups shredded carrots

Heat oven to 325[degrees] F. Combine all liquid ingredients (oil, juice, and egg substitute or egg whites). Set aside. Combine cereal, flour, baking powder, and cinnamon. Fold in liquids. Mix well with wire whisk or spoon and fold in shredded carrots. Portion into muffin cups and bake 20-25 minutes or until done.

Per Serving (1 large muffin): Calories: 130 Protein: 3.4 gm Fat: 5.7 gm Fiber: 2.5 gm Sodium: 178 mg Cholesterol: 0 mg Carbohydrate: 16.9 gm

Mexican Rice Bran Bread

(Makes 12-15 slices per loaf)

1 teaspoon cornmeal 2-2 1/2 cups whole-wheat flour 1 cup crushed rice bran cereal 2 teaspoons sugar 1/2-1 teaspoon red pepper 1 package quick-rise yeast or cake yeast 1/8 teaspoon baking soda 1 1/4 cup water 1/4 cup skim milk 2 tablespoons margarine 1 cup shredded low-fat cheddar cheese

Spray 8" x 5" loaf pan with non-fat cooking spray. Sprinkle sides and bottom with cornmeal. In large mixing bowl combine 1 cup flour, rice bran cereal, red pepper, and baking soda. In 1/4 cup warm water add yeast and sugar. Set aside 5-10 minutes to rise. Heat water, milk, and margarine to 120-130[degrees]. Combine dry ingredients, risen yeast, and hot liquid. Mix on low speed of mixer until moistened. Add cheese, beat 3 minutes. Stir in 1/2 to 1 cup flour with spoon until stiff dough forms. Knead on lightly floured surface 8-10 minutes. Roll into 14" x 6" rectangle. Start at one end and roll up dough tightly. Pinch ends and seam to seal. Place in prepared pan. Cover and let rise until doubled, about 1 hour. Heat oven to 375[deg]. Bake 30-40 minutes or until golden brown. Cool 1 hour before serving. Use as main dish accompaniment or as unique bread for sandwiches.

Per Serving (1 slice): Calories: 153 Protein: 6.0 gm Fat: 3.9 gm Fiber: 3.5 gm Sodium: 124 mg Cholesterol: 6.8 mg Carbohydrate: 24.1 gm

Tofu Cheesecake

(Makes 8 servings)

1 1/2 cups 100% bran-type cereal or All Bran 1/4 cup flour 2 tablespoons margarine, melted 1 3/4 cups pineapple juice 2 tablespoons gelatin 1 pound soft tofu 5 1/2 tablespoons honey 6 tablespoons freshly squeezed lemon juice 1 tablespoon grated lemon peel 1 teaspoon candied ginger, minced

Optional oatmeal crust: 2 cups oatmeal 2/3 cup pineapple juice 2 tablespoons margarine, melted 1/4 cup flour

Preheat oven to 350[deg]. Lightly grease 9-inch pie plate with margarine.

In food processor, or by hand, crumble bran (or optional oatmeal), add the margarine, flour, and 1/2 cup pineapple juice and work to fine crumb. (If the mixture is too dry add little more juice.) Press mixture onto bottom of pie plate until surface is smooth and even. Bake for 10 minutes. Cool.

Heat remaining pineapple juice to near boil. Stir in gelatin gradually and simmer until dissolved, about 5 minutes. Cool for at least 5 minutes.

In blender or food processor, combine all other ingredients with pineapple juice mixture and blend for minute. Pour into baked crust. Refrigerate 3-4 hours.

Per Serving (1 slice): Calories: 197 Protein: 8.9 gm Fat: 4.9 gm Fiber: 5.6 gm Sodium: 182 mg Cholesterol: 0 gm Carbohydrate: 28 gm Fiber (oatmeal): 3.1 gm

Applesauce Bran Bread

(Makes 10 slices per loaf)

1 cup applesauce, unsweetened or homemade using 2-3 large apples 1 cup 100% bran-type cereal or All Bran 1 cup flour 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1 teaspoon cinnamon 1/2 teaspoon allspice 1/3 cup egg substitute or 2 egg whites

Combine applesauce and bran-type cereal and set aside 20-30 minutes until bran is softened. Sift together flour, baking soda, baking powder, cinnamon, and allspice. Mix egg substitute or egg whites with spoon into sifted mixture. Fold in applesauce and bran mixture until blended. Spray loaf pan with non-fat cooking spray. Pour batter into pan. Bake at 350[deg] 45-50 minutes or until done.

Per Serving (1 slice): Calories: 123 Protein: 2.7 gm Fat: 4.8 gm Fiber 3.6 gm Sodium: 125 mg Cholesterol: 0 mg Carbohydrates: 17.4 gm
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes; adding high-fiber to the diet
Publication:Saturday Evening Post
Date:Mar 1, 1992
Previous Article:The benefits of strength training.
Next Article:Carb up with rice.

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