Wednesday, August 24, 2011

Blueberry Bran Muffins

I had all the ingredients in the house for this recipe (including fresh blueberries!). That's usually how I choose a recipe - I flip through a cookbook or look online until I find a healthy one with ingredients I already have on hand.

This Blueberry Bran Muffin recipe came from my handy Dietitian's of Canada Cook!

Makes 12 muffins
- preheat oven to 400F (200C)

1 1/2 c wheat bran
1/2 c all-purpose flour
1/2 c wheat germ
1 tsp baking powder
1/2 tsp baking soda
1/2 c lightly packed brown sugar
2 eggs, beaten
1 c milk (skim or 1%)
1/4 c canola oil
1/4 c fancy molasses
1 c fresh or frozen blueberries

1. In a large bowl, combine bran, flour, wheat germ, baking powder, and baking soda.
2. In a medium bowl, whisk together brown sugar, eggs, milk, oil, and molasses until blended. Pour over flour mixture and stir until just combined. Fold in blueberries.
3. Divide batter evenly among muffin cups. Bake in preheated oven for 15 to 17 minutes or until tops are firm to the touch and a toothpick inserted into the centre of a muffin comes out clean. Let cool in pan on a wire rack for 10 minutes, then transfer to rack to cool completely.

1 muffin = 175 calories, 6.4g fat, 28g carbohydrate, 4 g fibre, 5 g protein; very high in magnesium and high in zinc.

Steph Wheler, RD
something nutrishus counselling & coaching