Desserts

 

 

Lighter Bran Muffins 

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Description:
Compared to the buttery, icing-piped white scones and tartlets in the pastry case, the bran muffin always seems like the obvious choice for the hungry healthy-breakfast browser. The bran adds a good bit of fiber and a little protein, too. But most bakery batters are made fluffy with white flour and sweetened with enough sugar to cover four glazed donuts—a 400-plus-calorie breakfast with more than 70g of carbs, most from refined sources like white flour and brown sugar. And the portion size? These muffins are enormous. Our mission: Bring the bran muffin back into balanced territory with 100% whole grains and no refined sugar—but still keep it moist and packed with flavour.

Ingredients:
1 3/4 cups wheat bran (about 4 1/4 ounces)
1 cup whole pitted dates (about 6 ounces)
3/4 cup fresh orange juice
1 cup fat-free buttermilk
1/2 cup mashed ripe banana (about 1 medium)
2 tablespoons butter, melted
2 tablespoons canola oil
1 teaspoon vanilla extract
4.5 ounces whole-grain pastry flour (about 1 cup)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
2 large eggs, lightly beaten
Cooking spray


Directions:
1. Preheat oven to 350°.

2. Spread bran on a baking sheet. Bake at 350° for 8 to 10 minutes or until lightly browned, stirring once.

3. Combine dates and juice in a medium saucepan over medium heat; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; uncover and let stand 5 minutes. Place date mixture in a food processor or blender; process until smooth. Add buttermilk and next 4 ingredients (through vanilla); process until smooth.

4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, bran, baking powder, and next 3 ingredients (through salt) in a medium bowl, stirring with a whisk. Add date mixture to bran mixture, stirring just until moist. Add eggs, stirring just until combined. Place 12 muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into muffin cups. Bake at 350° for 28 minutes or until a wooden pick inserted in center of muffins comes out clean. Remove muffins from pan; cool on a wire rack.


Servings: Sidney Fry, MS, RD


Nutrient Information:
Calories 168 Fat 5.4 g Satfat 1.7 g Monofat 2.3 g Polyfat 0.9 g Protein 4 g Carbohydrate 29 g Fiber 7 g Cholesterol 36 mg Iron 2 mg Sodium 183 mg Calcium 89 mg


Notes: More photos at http://www.myrecipes.com/recipe/whole-grain-bran-muffins


Special Diet: High Protein, High Fibre, Low Calorie


Category: Desserts


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Vernon - Okanagan Women’s Expo - March 5 & 6, 2022


Wellness Tip
Breakfast
Skipping breakfast can lead to decreased concentration, increased fatigue, and intense hunger. It can also trigger overeating at lunch. If you leave the house in a hurry each morning, try bringing portable snacks to enjoy on the way to work. Items like a banana, a bagel or even dry cereal in a small baggie can supply needed energy.


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Wellness Directory
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Specialty: Art Therapy
Alexandra Goodall is a Visual Artist, Therapist, Facilitator and Coach. Approaches: Expressive Arts, Integrative Psychotherapy, Creative coaching/mentorship, Arts-based facilitation & workshops.
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Event
Vernon - Okanagan Women’s Expo - March 5 & 6, 2022. Free Admission
Date: Mar 5, 2022
Location: Vernon & North Okanagan
Three annual Expos serving the Okanagan in Kelowna, Vernon and Penticton. Shop ‘til you drop!
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