Feb 142012
 

Happy Valentines Day!  Nothing says “I love you” like fiber, right?  Ok, fine, I admit it.  I had a total planning fail and didn’t get my act together to make a cute lovey dovey valentines treat.  So I’m posting these bran muffins instead.  Why eat something covered in hearts when you have something good for your heart instead?  But really, this post has absolutely nothing to do with Valentines day, but is just a delicious and incredibly healthy breakfast for any day of the year.



Nutritional highlights:  Did you know that there are many parts to a wheat kernel?  There’s the endosperm which makes up over 80% and is all that is left in white flour–pretty much nutritionally void.  Then there’s the germ, the inner layer that contains protein, unsaturated fat and vitamin E, a fat-soluble antioxidant. And last but not least, the outer layer, the bran, is rich in magnesium, iron and B vitamins, and most of all- fiber.  These muffins give you all that whole wheat goodness.  Plus, oats, nuts, and seeds add even more protein and fiber.  Fresh pear and dried figs add natural sweetness and nutrients.  These are incredibly healthy and filling breakfast or snack muffins.  




Pear, Dried Figs, and Walnut Bran Muffins
INGREDIENTS
adapted from The Healthy Foodie(yelds 12 muffins)
Dry
  • 1½ cup all natural wheat bran
  • 1 cup pastry whole wheat flour
  • ½ cup buckwheat groats (I didn’t know what this was/couldn’t find it so I used 1/2 cup of oats instead)
  • ¼ cup black chia seeds (couldn’t find this either, so I used 1/4 cup flax seed)
  • 1½ tsp baking powder
  • ½ tsp baking soda
  • ¾ tsp salt
Wet
  • 1 ripe banana, mashed
  • 1 cup unsweetened apple sauce
  • ½ cup buttermilk
  • 4 egg whites
  • ¼ cup blackstrap molasses
Add-ins
  • 1 large pear, diced
  • 5-6 dried figs, chopped
  • 1/2 cup chopped walnuts (optional)
INSTRUCTIONS
  1. Preheat your oven to 375 F and line your muffin pan with liners or coat with cooking spray
  2. In a large bowl combine dry ingredients and whisk until well incorporated. Set aside.
  3. In a separate bowl, mash banana with a fork, until almost frothy in consistency. Add the rest of the wet ingredients and whisk until well blended. Pour into dry ingredients and stir with a wooden spoon or spatula until well combined, then delicately fold in pears and figs.
  4. Pour mixture into prepared pan.
  5. Bake for about 25-30 minutes or until tops look nice and crunchy and a toothpick inserted comes out clean.
  6. Allow to cool for 5 minutes before removing from the pan and then place on on a wire rack until they reach room temperature.
  7. Store in an airtight container for up to 5 days. 



  3 Responses to “Pear, Fig, and Walnut Bran Muffins”

  1. These look totally delicious – gotta try them!

  2. I really like these muffins! I am new to your blog, so I took some time to browse through some of your earlier posts. I’m so glad I did that. I really like the food and recipes you share with your readers. I’ll definitely be back. I hope you have a great day. Blessings…Mary

  3. I love your healthy cooking! I am going to be a follower!

    Molly :)

    http://www.mlifenotes.blogspot.com

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