Dealing With Oat Bran
Cured Roast Beef and Mustard Wrap
During the Attack, Cruise and Consolidation Phases of the Dukan Diet you are encouraged to eat two tablespoons of Oat Bran. This helps in digestion since half the time you are not consuming enough whole grains and fresh produce. Their suggestion to mix it into lowfat yogurt is ok, but I tried to find more ways to work it into my daily routine. I think the most exciting way I found was to recreate some of the foods that weren’t allowed in the first two phases. I came up with a wrap recipe that gave me freedom to feel as though i had bread in my diet again. I think the greatest advice I can give you regarding Oat Bran is Tip #1: invest in a small coffee grinder. I’ve used mine to grind flax seeds and now I use it to grind Oat Bran into a more flour-like substance. After you break it down to a smaller grain, it is much more versatile and conducive for baking. Here’s the incredibly simple recipe
…
OAT BRAN WRAP RECIPE
2 T Oat Bran (finely ground in a coffee grinder)
1 T nonfat cream cheese
1 egg or 1/4 cup egg whites
3-4 T water
Whisk the first three ingredients together and add a tablespoon of water at a time until you get it to crepe batter consistency. This is when I add my seasonings that I’m in the mood for, or more importantly that will complement the flavors of what I’m going to put inside my wrap. This past weekend I made a delicious Cured Roast Beef and Mustard Wrap. For that, I added a pinch of garlic powder, salt, pepper and red pepper flakes. Then i poured the entire mixture into a large non-stick skillet coated with cooking spray. Tilt the pan until the batter has made a large thin circle and brown both sides. After that I microwaved roast beef and a bit of lowfat pepperoni for 30 seconds and put it in my warm bran wrap. 
With a little mustard I thought I was in a deli, not my kitchen eating something considered “diet food”. I can’t wait to have the same wrap tomorrow with lettuce and tomato, or sauerkraut!
Serves 1
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Awesome!
I’ve been missing bread and such. I’ll try the wrap tomorrow. Also want to do the crispy flatbread as i am craving something crispy.
Keep these great recipes coming, Please!
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I read this during a Dukan coaching chat: “Grinding oat bran is not a good idea since one of the main properties of oat bran is its thick texture. Oat bran that is too fine loses much of those good characteristics which are the reasons we should eat it. Avoid oat bran that is too fine if you can.”
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Hey Val,
Am sorry this is coming in late.
I have been on the Dukan Diet for
almost a month now.
I have spent over three weeks trying
to find the recipe for this bread,
and actually, getting it to work.
With Janice’s version and great tip
on grinding the oats, I finally got it right.
I don’t think you loose any of the good
stuff that is in the oats, because you are not
really modifying the consistency, you are simply
changing it’s form to better help the result of the recipe.
For those who cannot find Oat Bran, which is usually
almost like fine granulated
wheat-like pebbles, this method of
taking rolled white oats and crushing them
to help them marry well with the wet
ingredients and grow… Resulting in
a most scrumptuous pancake-like bread.
Yum!
Am sorry I talk a lot. Helps keep me busy
Lol!
Good luck to anyone doing the diet.
thanks for the tip, val
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These are fabulous! I will make some and freeze to have on hand. I like them better than store bought wraps!
i’m so glad you’re enjoying the recipes! thanks for the tips, it helps me get ideas for new recipes! keep cooking and love the comments!
I made the wrap both with a whole egg and with the egg whites and I think the egg white one was better. I think the egg one would be good with sweetener, cinnamon and maybe vanilla or almond flavouring and have as a dessert wrap with a latte after dinner!
i’m going to be experimenting with crepes for the holidays–pumpkin pie ones! good call–i’ll try these recommendations!
Is there another way to grind thme if I do not have a coffe grinder?
Them*
you know…i stopped grinding mine a long time ago. i just got used to it. you will too!!
Hmmm ok, I think I will try this soon!
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YOU ARE A GENIUS! WHAT A CLEVER IDEA. THANK YOU
glad you’re enjoying the recipes!!
Hi everyone i have a recipe for bread which is easy to make and taste good!
8 oz (or 11 tbsp) oat bran
2 tbsp wheat bran
120 ml fat free natural yougurt
120 ml skimmed mild
salt to taste…i dont put any and still i like it !!
200° C for 20 min …let it cool and enjoy!!!!
thanks for sharing carina!!
I tried making the wrap but it just stuck to the pan even though it was well oiled
really? was it too moist?
It cooked and felt like a wrap but I just couldn’t flip it because it was stuck to the pan. Saying that, im not a great cook
try it again! maybe try a non-stick pan and spray it with cooking spray. good luck!