Recipe. Low Sugar Bran Muffins

Bran muffin

(HealthCastle.com) I first stumbled upon this recipe when I was about 16 years old. We had a fairly used and 'beat up' copy of the Joy of Cooking and as my first foray into nutrition and cooking (in this case baking), I was drawn to the molasses and the decent amount of wheat bran in the ingredient list. The fact that it was a low sugar recipe was also note-worthy; most bran muffin recipes I had come across called for 1 cup, and sometimes more, of sugar. I owed it to myself to try them I thought.

A good source of potassium, fiber, and magnesium

These muffins are a good source of potassium, 358 mg per muffin and with 3 g of fiber per muffin, can be considered 'a source of' fiber' per the Canadian Food Inspection Agency's definition. There's also a decent amount of magnesium with 78 mg; most of which comes from the wheat bran. Muffins are super easy to make, no special baking skills required, and when frozen, are convenient to have on hand for a quick breakfast; just pop into the microwave for a quick meal, or take it with you and let it thaw enroute; it will be ready to eat when you need it.

Ingredients

  • 2 cups of all-purpose flour [whole wheat if you prefer]
  • 1 1/2 cups of wheat bran
  • 1 1/2 tsp of baking soda
  • ½ tsp salt
  • 1 tsp cinnamon
  • 3 Tbsp of sugar
  • 2 cups buttermilk (regular milk would work as well)
  • ½ cup avocado or high-oleic sunflower oil [my modification]
  • 1/2 cup molasses
  • 1 egg
  • 1 tsp vanilla
  • 1 cup raisins or currants [or other dried fruit] - optional

Directions

  1. Preheat oven to 350°F.
  2. Combine flour, wheat bran,baking powder,salt, cinnamon, and sugar in a large bowl.
  3. In a blender/food processor [or using a hand blender is a deep bowl] blend the buttermilk. oil, molasses, egg, and vanilla.
  4. Pour liquid mixture into dry ingredients and mix well. Add raisins/currants.
  5. Bake in preheated oven for 18-20 minutes.

Yield 12-14 muffins

Photo credit: jazzjava

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