Oat bran

Dr Dukan requires those following his plan to have a daily serving of oat bran. During the initial Attack phase you need to eat one and a half tablespoons of oat bran a day. this rises to two tablespoons during the Cruise and Consolidation stages and then goes up to three tablespoons when you are in the Stabilisation Phase. 

Oat bran is a marvelous food. It is the only fibrous food you will eat until you get to the Consolidation phase. It is a soluble fibre which means it is highly absorbent and it is particularly effective at absorbing fat. This is its real value. It can swell to many times its original size, soaking up any fat in your gut and trapping it all the way through your system. It is known for helping to reduce cholesterol and this fat absorption is how it achieves this. 

You will be very glad of your oat bran, especially if you like a cereal for breakfast. It can be made into a tasty porridge, or you can follow Dukan's own recipe to make a delicious savoury pancake to eat with ham or (my favourite) smoked salmon.

You should not confuse oat bran with porridge oats (oatmeal, or flaked oats). The bran of any grain is the outer husk. It is removed in the milling process. With wheat, the bran is removed when producing white flour. Oat bran is taken away when producing porridge oats. As grains go, porridge oats are very good. They, too, have the soluble qualities which will help reduce cholesterol. Unfortunately they are also very high in calories and Dukan diet wants us to rely on protein for calories - at least in the earliest stages. Oat bran provides necessary dietary fibre and in soluble form, but does not add large amounts of calories. 

Eating oat bran is very satisfying. You will find that if you start your day with the savoury pancake (or galette) or a bowl of oat bran porridge, you will feel satisfied for a lengthy period. It fills you up and, as it absorbs other things, it keeps you feeling full without adding to your calories. 

To make the porridge, I found the best way was to put the oat bran in a large bowl with sufficient skimmed milk, or skimmed milk and water to make the volume up to 200ml. I cooked it in the microwave on full power for about three and a half minutes, but a minute at a time. Between cooking I stirred it thoroughly. I also found it is a good idea to watch it because it can sometimes boil up and spill. Once cooked add some sweetener, if you like, and/or all spice or just a little nutmeg and two generous spoons of fat free fromage frais. mix together and enjoy.

For the galette, mix two tablespoons of oat bran with two table spoons of fat free fromage frais and a large egg. Beat thoroughly. Wipe a non stick pan with oil and heat it. When hot enough to start to smoke, pour the batter into the pan, cook on each side for about two or three minutes and serve. I have never seasoned the batter as I found with smoked salmon or lean ham it did not need anything else. If you prefer, you can add a little salt to taste.

Having a hot breakfast is worth the effort. You need to plan a little more and allow the time, but you should in any case make the time to prepare your food whatever the meal.

Enjoy your oat bran!