Post by Loupy on Jun 21, 2011 16:53:28 GMT -7
Blueberry Bran Muffins
from: The Biggest Loser
Yes, you can still have a muffin for breakfast – but it won’t be the size of a grapefruit! Savor blueberries’ healthy benefits in moist, delicious mini muffins. They are loaded with fiber and freeze well, too.
INGREDIENTS
1 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soy or almond milk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries
DIRECTIONS
Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit.
Lightly coat 24 nonstick miniature muffin cups with cooking oil spray.
In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt.
Set aside.
In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth.
Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture.
Using a spoon, stir until smooth.
Add remaining liquid mixture and stir just until combined.
Add blueberries and stir again, but do not over mix.
Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers.
Do not overbake.
Cool in the pan on a wire rack for 10 minutes before removing from the cups.
Serve warm or cool completely on the rack.
Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.
Yield: 24 miniature muffins; Serving = 1 muffin
FACTOID:
Blueberry Factoid: Color, not size, is an indicator of blueberry ripeness. Look for berries that are deep purple to blue-black.
Nutritional Information
Calories 62.7
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 8.9 mg
Sodium 93.1 mg
Potassium 106.8 mg
Total Carbohydrate 11.3 g
Dietary Fiber 2.7 g
Sugars 0.4 g
Protein 2.0 g
Recipe provided courtesy of Cheryl Forberg, R.D., Biggest Loser Club Nutrition Expert, award-winning recipe developer, and author of Stop the Clock! Cooking (Avery/Penguin 2003).
from: The Biggest Loser
Yes, you can still have a muffin for breakfast – but it won’t be the size of a grapefruit! Savor blueberries’ healthy benefits in moist, delicious mini muffins. They are loaded with fiber and freeze well, too.
INGREDIENTS
1 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soy or almond milk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries
DIRECTIONS
Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit.
Lightly coat 24 nonstick miniature muffin cups with cooking oil spray.
In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt.
Set aside.
In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth.
Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture.
Using a spoon, stir until smooth.
Add remaining liquid mixture and stir just until combined.
Add blueberries and stir again, but do not over mix.
Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers.
Do not overbake.
Cool in the pan on a wire rack for 10 minutes before removing from the cups.
Serve warm or cool completely on the rack.
Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.
Yield: 24 miniature muffins; Serving = 1 muffin
FACTOID:
Blueberry Factoid: Color, not size, is an indicator of blueberry ripeness. Look for berries that are deep purple to blue-black.
Nutritional Information
Calories 62.7
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 8.9 mg
Sodium 93.1 mg
Potassium 106.8 mg
Total Carbohydrate 11.3 g
Dietary Fiber 2.7 g
Sugars 0.4 g
Protein 2.0 g
Recipe provided courtesy of Cheryl Forberg, R.D., Biggest Loser Club Nutrition Expert, award-winning recipe developer, and author of Stop the Clock! Cooking (Avery/Penguin 2003).
