Recipe. Low Sugar Bran Muffins
(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.
- 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
- Preheat oven to 350°F.
- Combine flour, wheat bran,baking powder,salt, cinnamon, and sugar in a large bowl.
- In a blender/food processor [or using a hand blender is a deep bowl] blend the buttermilk. oil, molasses, egg, and vanilla.
- Pour liquid mixture into dry ingredients and mix well. Add raisins/currants.
- Bake in preheated oven for 18-20 minutes.
Yield 12-14 muffins
Photo credit: jazzjava