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April 14, 2020

Super Nutritious Bran Muffins aka the BM Bullets makes 12

high fibre bran muffin

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These bran muffins are loaded with fabulously nutritious ingredients making them moist and delicious.  They honestly taste too good to be healthy, but they are and loaded with fibre to boot.

Dry Ingredients

1¼ cups whole wheat flour or spelt flour  (spelt flour is a whole grain and a healthier choice, but if all you have is whole wheat, go with it)

1 cup wheat bran

¾ cup ground flaxseed

½ cup chopped dates or chopped dried fruit

¼ cup chopped dark chocolate or mini chocolate chips

2 Tbsp. ground cinnamon

1 tsp. baking powder

1 tsp. baking soda

Wet Ingredients

1¼ cups buttermilk – no buttermilk? See below

1 omega-3 egg

1 – 4.5 oz. jar baby food strained prunes or one-128 mL strained baby food prunes – See below

¾ cup packed dark brown sugar

¼ cup molasses or honey

 

  1. Preheat the oven to 400F°. Line a muffin tin with paper cup liners.
  2. In a large bowl mix together using a fork or a wire whisk the dry ingredients: whole wheat flour, wheat bran, flaxseed, dates, chocolate, cinnamon, baking powder and baking soda.
  3. In a medium bowl beat together all the wet ingredients: buttermilk, egg, prunes, brown sugar and molasses.
  4. Pour the wet ingredients into the dry ingredients and mix till just combined.
  5. Scoop into muffin cups and bake for 20-25 minutes or until done.

 

Each muffin contains: 220 Calories, 5 g Total fat, 1 g Sat Fat, 0 g Trans Fat, 170 mg Sodium, 45 g Carbohydrates, 7 g Fiber, 6 g Protein

 

Professional home economist tips:

No buttermilk?

Add 1 Tbsp vinegar or lemon juice to the bottom of a glass measuring cup. Pour in the 1% milk so it reads 1 ¼ cups. Let stand for 5 minutes and voila, you are good to go as a substitute for buttermilk. No 1% milk? Use whatever kind you have.

Strained baby food prunes

Several companies make strained baby food prunes. Look for PC Organics baby food prunes or  Heinz  

Found in the baby food section of your local grocery store. Look at all those tiny jars and or squeezable packages and you buy the type that has no sugar or starch added.

Shout out to one of my older cookbooks

This recipe is an oldy but a goodie from Ultimate Foods for Ultimate Health and don’t forget the chocolate! I created this recipe back in 2003 for a cookbook/handbook I wrote with Liz Pearson RD. She wrote the nutrition info at the front of the book and I created the recipes. The book is out of print, but it’s a fibre rich recipe that I’m happy to share with all of you, because after all I am the Queen of Fibre.

 

 

2 Comments on “Super Nutritious Bran Muffins aka the BM Bullets makes 12

Cindy
April 29, 2020 at 7:03 pm

Bless you for your recipies

Reply
Mairlyn
May 14, 2020 at 3:35 pm

What a kind thing to say! Thank you.
Peace, love and fibre,
Mairlyn

Reply

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