Thursday, October 3, 2013

Blueberry Banana Bran Muffins (Vegan)

Bran muffins are one of those great dividers. Like olives, sushi or mushrooms, people either love them or hate them. I have always loved bran muffins. Growing up, I remember my mom bringing home boxes of the day-old muffins from the grocery store and I always wanted the bran muffin. Not the blueberry, not the lemon poppy seed or the corn, I wanted the bran muffin. I'm weird, I know.

Along with great dividers, bran muffins are also many times great deceivers. People tend to just assume they're healthier. Whether this is consciously or sub-consciously, I think we all do it on some level. Unfortunately bran muffins are often times anything but healthy. Out of curiosity, I did a quick Google search  for nutrition facts for the average bran muffin. The results for one muffin? Almost 350 calories with over 11 grams of fat and 23 grams of sugar. Yikes!

But have no fear! I have come up with a solution for us bran muffin lovers! A recipe as nutritious as it is delicious! My recipe has only 160 nutrient-dense calories per muffin with only 2 grams of healthy fat, almost 5 grams of protein and half the amount of sugar that bakery muffins have. Plus they are loaded with fiber (over 8 grams per muffin!), manganese and vitamin B6. Now there's a muffin to feel good about!

Blueberry Banana Bran Muffins
  • 3/4 Cup Whole Spelt Flour
  • 3/4 Cup Wheat Bran
  • 1/4 Cup Old Fashioned Oats
  • 2 Tablespoons Ground Flax Seeds
  • 1 1/2 Teaspoon Baking Powder
  • Pinch of Sea Salt
  • 2 Overripe Bananas
  • 1 Tablespoon Pure Vanilla Extract
  • 1/8 Cup Blackstrap Molasses
  • 1/8 Cup Pure Maple Syrup
  • 1/4 Cup Unsweetened Almond Milk
  • 1/2 Cup Blueberries
Makes 6 muffins.
Preheat oven to 375 degrees. In a large mixing bowl, combine first 6 ingredients. Mash in the bananas. Then add the vanilla extract, molasses and maple syrup. Stir in the almond milk until just combined. Carefully fold in blueberries. Line a muffin pan with liners or lightly grease with coconut oil. Fill each muffin liner to the top with batter. Bake for 25-30 minutes or until a toothpick can be inserted and cleanly removed. Allow to cool for 10 minutes before serving. Then sit back, relax and enjoy a muffin you can feel good about eating.

So how 'bout you, are you a fan of bran?