Sunday, April 28, 2013

Cranberry and Almond Maple Bran Muffins

Today was a wonderfully sunny spring day in Vermont. I started the day out early baking a batch of muffins for breakfast and for the rest of the week... a perfect way to start a relaxing Sunday.

Muffins are quick cooking and can be packed with lots of nutrition. It is almost impossible to find a regular sized muffin these days and most are calorie bombs (often between 300-600  calories a piece). Making them on your own allows you to control how much fat (usually saturated or trans fats) and sugar is in them. As a bonus, you can add in healthy fats (flax, nuts), fruits, and fiber (bran, oats, flax).







Cranberry Almond Bran Muffins
Makes 12 muffins

1 cup wheat bran
1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder
2 Tbsp canola oil
1 egg
1 cup skim milk
1/3 cup real maple syrup* (preferably VT)
1/2 cup grated carrots (optional)
1/3 cup slivered almonds
1/3 cup dried cranberries

*If you don't have maple syrup on hand another liquid sweetener will do (honey, agave).

Directions:
1. Preheat oven to 400 degrees.
2. Mix dry wheat bran, flour, baking soda, and baking powder in a bowl. Set aside.
3. Mix wet ingredients (oil, egg, milk, syrup) in a separate bowl. Add carrots, almonds, cranberries and mix well.
4. Make a well in the middle of the dry ingredients. Add wet ingredients and stir until just combined.
5. Spray muffin tins with non-stick cooking spray and fill 3/4 of each cup with batter.
6. Bake for 15 minutes. Remove from heat and enjoy.

Nutrition Facts: 1 muffin
130 calories, 25 g carbohydrates (9 g sugar), 5 g fiber, 5 g protein, 2.5 g fat (0 g saturated)

Pairing one of these with a good source of protein makes for a filling breakfast. I'm a fan of having one with some Greek yogurt or a hard boiled egg to keep me energized until lunch! Even a glass of milk or soy milk would do! They are also great portable snacks. Pack one instead of a granola bar or piece of fruit!


No comments:

Post a Comment

Print!