Recipe. Orange Flax Muffins
(HealthCastle.com) At first glance these muffins may seem high in calories but remember that the average woman needs about 1700 calories per day and the average man about 2400 calories, even more depending on how active you are.
A good quality muffin really CAN be the perfect 'on-the-go' breakfast
Because they are made with quality sources of protein such as dairy, egg and ground flax, they can make a complete meal, i.e. breakfast. Freeze them, and grab one on the way out of the door in the morning. They can be rounded out with a low-fat milk or soy milk latte. They're a good source of potassium, calcium, fiber and omega-3 fat.
- 1.5 cups of oat bran
- 1 cup whole wheat or all-purpose flour
- 1 cup ground flax seed
- 1 cup wheat bran
- 1 Tbsp baking powder
- ½ tsp salt
- 2 oranges - peeled
- 1/2 cup brown sugar
- 1 cup buttermilk (regular milk would work as well)
- ½ cup avocado or high-oleic sunflower oil
- 2 eggs
- 1 tsp baking soda
- 1 cup raisins [or other dried fruit] - optional
Preheat oven to 375°F.
- Combine oat bran, flour, flax, wheat bran, baking powder and salt in a bowl.
- In a blender/food processor, combine oranges, sugar, milk, oil, eggs and baking soda.
- Pour orange mixture into dry ingredients and mix well. Add raisins.
- Bake in preheated oven for 18-20 minutes.
Yield 12 muffins
Per muffin: calories : 308 kcal, protein: 9 g, carbohydrate: 43 g, fiber: 8 g, net carbohydrate: 35 g, fat: 15 g, potassium: 416 mg, calcium: 145 mg