f
you are trying to eat healthier, adding more fiber to your diet and
reducing total fat is a good place to start. These moist and flavorful
Blueberry Bran Muffins do both of these things, as they contain whole
wheat flour and bran and to reduce the fat we add just two tablespoons of
canola oil. This excellent recipe is from
Bonnie Stern's "More Heart Smart Cooking with Bonnie Stern" which is written in conjunction with the Heart
and Stroke Foundation of Canada.
Although we could use just whole wheat flour in these muffins, this
recipe combines whole wheat and white all purpose, which gives the muffins
a lighter texture with more rise than if we had used just whole wheat
flour. These bran muffins also differ from most in that we are using
unprocessed wheat bran instead of a commercially made bran cereal. I do
this because unprocessed wheat bran is so much cheaper than commercial
bran cereals and it is now readily available in most grocery stores (often
in the organic food section) or else in health food stores
Normally, when you bite into a bran muffin you find raisins. Bonnie
Stern made a nice change by adding blueberries. Blueberries are what we
now call a 'super' food. Leanne Kitchen in "The Produce Bible" tells us
these sweet deep indigo blue berries contain "cholesterol lowering
compounds, antioxidants, Vitamin C, potassium, folate, and dietary fiber.
It is even thought that their consumption can have anti-aging effects." In
this recipe you can use either fresh or frozen blueberries. If using
fresh, look for blueberries
that are firm, plump, fragrant, and are covered with a dusty white bloom.
The white bloom is the blueberry's natural protection against the sun and is a
sign of freshness. And be sure to check the underside of the container for
any wet spots or staining. If using frozen, do not thaw before adding them
to the batter. Fold the blueberries gently into the batter so they do not
crush and end up staining the whole batter blue.
Preheat oven to 375 degrees F
(190 degrees C) and place rack in the center of the oven. Line a 12 cup muffin pan with paper
liners or else spray with a nonstick vegetable spray. Set aside.
In a large bowl, stir
together the flours, wheat bran,
sugar, baking powder, baking soda, salt, and ground cinnamon.
In another bowl
whisk together the lightly beaten egg white, molasses, vanilla extract, oil, and buttermilk.
Add the wet
ingredients to the dry ingredients, and stir just until moistened. Gently stir
in the berries, making sure not to crush them.
Fill the muffin cups, using two spoons or an
ice cream scoop, about 3/4 full and bake about 18 to 20 minutes or until a toothpick
inserted into the center of a muffin comes out clean. Remove from oven and
place on a wire rack to cool slightly before serving.
Makes about 12 standard-sized muffins.
Source:
Kitchen, Leanne. 'the
produce bible'. Stewart, Tabori & Chang. New York: 2007.
Stern, Bonnie. 'More
Heart Smart Cooking with Bonnie Stern'. Random House of Canada, Limited.
Toronto: 1997.
Blueberry Bran
Muffins:
1 cup (140 grams) all
purpose flour
1/3 cup (50 grams) whole
wheat flour
3/4
cup (40 grams) wheat bran
1/3 cup plus 1
tablespoon (80 grams) light brown
sugar
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