Better Bran Muffins

Light, moist and just sweet enough, these muffins are loaded with omega-3s and fibre, which promotes regularity and weight loss (one study found that people who didn’t diet but ate an 14 additional grams of fibre daily lost four pounds in four months). Bonus: Each muffin has just 105 calories! (For reference, a Tim Hortons’ raisin bran muffin contains 410 calories, 490 milligrams of sodium, 13 grams of fat and 40 grams of sugar.)

Ingredients:

  • 1½ cups wheat bran
  • ¾ cup whole wheat pastry flour or oat flour (see Tips below)
  • ¼ cup ground flaxseed
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 large egg
  • 12 packets stevia (equal to ½ sugar) OR ½ cup raw sugar
  • ¼ cup unsweetened applesauce
  • 1 cup buttermilk (see Tips below)
  • ½ cup raisins or chopped apple (about ½ medium apple)

Directions:

  1. Preheat oven to 375 F.Line a 12-cup muffin pan with parchment paper liners.
  2. In a large bowl, whisk wheat bran, flour, flaxseed, baking soda and cinnamon. In a medium bowl, whisk egg, sugar, applesauce and buttermilk.
  3. Stir wet ingredients into bran mixture; fold in raisins or apple. Divide batter among muffin cups.
  4. Bake 20-25 minutes or until a toothpick inserted into the centre comes out clean. Makes 12 muffins.

Per muffin (made w/sugar and raisins): 105 calories, 2 g fat (0 g sat, 0 g trans), 127 mg sodium, 5 g fibre, 10 g sugar, 3 g protein

Tips:

  • To make oat flour, grind oats in a blender or food processor to a flour consistency.
  • To make buttermilk, add 1 Tbs lemon juice or apple cider vinegar to a 1-cup measuring cup; fill with low-fat milk or unsweetened nondairy milk. Stir; let sit 5 minutes, and then use in recipe as directed.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s