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Posts Tagged ‘bran’

The FDA is pretty darn good at sounding the alarm over foods that one shouldn’t eat, or maybe not in excess. They’re just as good at recanting that advice after a year or so, more research and maybe some hand deep in their back pocket, but do they ever go the opposite direction? Can a food item be so stuffed with good ingredients, a high health quotient and incredible good taste that it’s possibly too good for you? Would the mighty FDA ever come at us like a pack of angry Chihuahuas for bypassing the french fry in favor of whole grains and fruit?

Eh, I think not. But this muffin might come a wee bit close to inducing a good health coma, if that is indeed possible.

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Muffins are one of my favorite snack items to make. There is so much that can be done to your basic muffin that I could spend from now until next November making a different variety each week and likely never run out of options. They tend to have a split personality though; as much as everyone wants to believe that eating a muffin is healthier, most of them sold in stores or coffee shops aren’t any better for you than eating a cookie or a croissant. And they’re HUGE, usually. Much too huge, and come on….who eats only half of those monsters? Uh, huh. That’s what I thought.

These basic whole grain muffins are one of my favorite recipes to play with, and they’re loaded with healthy ingredients. With their good hearty texture, they’re wonderful for any eating need from morning coffee to a late night indulgence and they adapt to any kind of extra I can dream up to mix into the batter. I’ve made them with zucchini, chopped pears and pecans, banana, blueberries and here in this version with apples. They freeze beautifully too, as any good muffin should.

Whole Grain Muffins
by Kate

1 ½ c. buttermilk
2 large eggs
2 T. butter, melted
¼ c. oil
¼ c. real maple syrup
1-1/2 c. All-Bran cereal
½ c. packaged 7-Grain cereal (like Bob’s Red Mill; 5-Grain or 10-Grain is fine too)
3 T. whole rolled oats
1-1/2 c. AP flour (can sub Whole wheat flour for half, if desired)
2 T. ground flaxseed
¼ c. brown sugar
1 t. EACH baking powder and baking soda
¼ t. salt.

Heat oven to 375°. Line muffin tins with paper liners, or spray with cooking spray.

In a medium bowl, whisk together buttermilk, eggs, butter, oil and maple syrup. Stir in All Bran cereal, oats and the 7-Grain cereal. Let stand for about 10 minutes, stirring occasionally.

In another bowl, whisk together the flour, brown sugar, flaxseed, baking powder, baking soda and salt. Blend in the wet ingredients and fold together until just combined. Scoop into muffins tins to 2/3 full and bake for 18-20 minutes, or until tops spring back when touched. Cool on wire rack for about 10-15 minutes, then remove muffins from pan to cool completely.

Added ingredients– 1 c. blueberries, frozen (do not thaw) or fresh; 1 c. chopped pear like a D’Anjou or Bosc; 1-2 mashed ripe bananas, 1/2 c. of any nut you prefer; 1 c. shredded zucchini; 1 medium apple, cored and chopped or shredded (or about a half cup of chunky applesauce), 1/2 c. coconut (delicious with banana and pecans)  The possibilities are endless for what you put in these!!

And yes! Pumpkin, sweet potato or even squash is an option too, but check out this recipe for a delicious muffin idea with those ingredients.

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Banana Bran Muffins

Mix in bowl until blended:
1 1/2 c. buttermilk
2 large eggs
2 T. butter, melted
1/3 c. unsweetened applesauce

Add in 1 1/2 c. All Bran cereal and 1/2 c. whole oats; stir to combine. Allow to sit for 15 minutes, stirring occasionally.

Mash two ripe bananas on a plate and set aside.

In separate bowl, sift together:
3/4 c. AP flour
3/4 c. whole wheat flour
1/4 c. brown sugar
1 t. EACH baking powder and baking soda
1/4 t. salt
2 T. ground flax seed

Gently stir the bananas into the milk/bran mixture. Combine the wet ingredients with the dry and fold gently to incorporate. Do not overmix. Scoop into muffin tins lined with paper cups (or sprayed) and bake at 375° for 20-25 minutes, or until tops are springy. Cool on wire rack.

KATE’S NOTES:
Regular milk, or soy milk can be subbed for buttermilk. To make buttermilk (or sour milk) mix one teaspoon vinegar or lemon juice per cup of regular milk. Stir to combine and allow to sit until curdled. Plain or vanilla yogurt can also be used- stir about 1 cup of yogurt with half a cup of water.

This recipe is wonderful with frozen or fresh blueberries. Toss one cup of fresh washed berries with a tablespoon of flour to keep them from sinking. For using frozen blueberries, gently fold them in, undrained and unrinsed, after you incorporate the wet and dry ingredients. Lemon zest is particularly nice with a blueberry addition; use about a teaspoon or two, with an additional 2 tablespoons of juice as well. Shredded apples also make a nice fruit substitution. Core and shred about two small tart apples and add to wet ingredients. You can stir in a half cup of extra applesauce with the wet ingredients, or even use apple butter (same proportion)  for more flavor.

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