All There Bran Muffins
Can we say nutrient dense? Yes we can! This muffin uses a fortified cereal to add fiber and tons of vitamins and minerals. Adding currants or raisins to the muffins give a great burst of sweetness and moisture to these delicious, lightly sweet muffins.
Yield: 12 muffins
Time: 15 minutes prep, 15 minutes baking
Excellent source of : vitamin B6, vitamin B12, folate, manganese, and phosphorous.
Good source of: fiber, thiamine, riboflavin, niacin, calcium, iron, magnesium, and selenium.
Ingredients:
1 cup low-fat milk or milk alternative
2 large eggs
1/3 cup extra virgin olive oil
1 medium banana mashed or ¼ cup unsweetened apple sauce
2 Tablespoons blackstrap molasses
2 Tablespoons honey
1 ½ cup bran morsels (I use Kelloggs All-Bran Original)
½ cup unprocessed wheat bran
¼ cup firmly packed dark brown sugar
1 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
½ cup currants, raisins, or chopped nuts (optional)
Procedure:
Preheat oven to 400°F. Line standard muffin tin with lines or spray with cooking spray.
In a large bowl, stir together milk, eggs, oil, banana, honey, and molasses until blended. Stir in bran morsels and unprocessed bran and let stand for 5 minutes. Add brown sugar and mix well. Add flour, baking powder, baking soda, and salt. Stir until just combined. Stir in dried fruit or nuts if using.
Separate batter into muffin tins – they will be ¾ full. Bake 15 minutes, or until a toothpick comes out clean when inserted into a muffin. Place muffin tin on cooling rack and allow to cool for 5 minutes.
Remove muffins from tin and serve warm or cool completely and store in air-tight container. Can store at room temperature for one day, or store in the refrigerator for up to one week. If you store them in the refrigerator, muffins are best toasted or re-warmed in the microwave for a few seconds.
Nutrition Facts with optional currants:
Per Serving (1 muffin): 195 calories; 7.8 g fat; 1.3 g saturated fat; 31.7 g carbohydrate; 4.9 g dietary fiber; 15.8 g sugars; 4.9 g protein; 242 mg sodium. 34% vitamin B6; 28% vitamin B12; 46% folate; 20% magnesium; 70% manganese; 20% phosphorous.
*% DV tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Make it your own!
Try different dried fruit and nuts.
Don’t have whole wheat flour on hand? You can use all-purpose flour, however the muffins will have a bit less fiber.
Don’t have unprocessed wheat bran? You can use oat bran or wheat germ. Don’t have any of it, but still want some muffins? Just leave out the bran, and increase the flour by ½ cup. Â
