Saturday, December 12, 2009

Clean Eating Recipe of the Week: Ever-Ready Bran Muffins

I am LOVING Tosca Reno's Eat Clean Diet Cookbook! I have tried several of the recipes this week and they have all been a hit with my hubby and boys. They're a hard sell so I was excited at the response. I tried out the bran muffins today and they went over really well. Seconds for all the boys, yeah!

These are called "ever-ready" because the batter stays good in the refrigerator for up to 6 weeks. The great thing is that you can mix these up and have them ready at all times for a quick snack. Make sure to add the optional additions just before you bake them, it's best that they don't stay in the batter for a long period of time. The full recipe makes 40 muffins, I made 1/2 the recipe and it was plenty for my family.

Dry Ingredients:

4 cups whole wheat flour, Power Flour(see recipe below) or other whole-grain flour
4 cups natural bran (I used wheat bran)
4 tsp. baking soda
4 Tbsp. flaxseed
2 tsp. sea salt
1 cup Sucanat or rapadura sugar

Wet Ingredients:

4 cups buttermilk
1-1/2 cups unsweetened applesauce
3 egg whites + 1 whole egg, well beaten (I used 1 whole egg & 1 egg white when I halved the recipe.)

1. Preheat oven to 425 degrees
2. Prepare muffin tin by lining with paper or silicone cups or by spraying with natural non-stick spray.
3. Combine all dry ingredients in a large mixing bowl.
4. Combine all wet ingredients in a medium mixing bowl.
5. Pour wet ingredients into dry ingredients and mix JUST until combined. Do NOT over mix! Add optional additions and fold in.
6. spoon batter into prepared muffin cups until 3/4 full.
7. Place in hot oven and bake for 15 minutes or until golden.
8. Remove from oven and let cool on wire rack.
Optional Additions- 1 cup total: chopped dried fruit, nuts, shredded carrots or apple, coconut or combination thereof. You can also add 2 tsp. or to taste of apple pie spice (see below).

Calories: 107 Protein: 4 g Total Fat: 1 g Fiber: 3 g Sugar: 7 g Sodium: 268 mg

Power Flour:

1/4 cup barley flour
1/4 cup brown rice flour
1/4 cup amaranth flour
1/4 cup spelt flour
1/4 cup kamut flour
1/4 cup unbleached whole-wheat flour

Apple Pie Spice:

1 tsp. ground cinnamon
1/2 tsp. nutmeg
1/4 tsp allspice
1/4 tsp. cardamom


Click HERE for a printable version.

Hey, go check out Averie's blog! She's having a Bora Bora Bar giveaway, yippee!



ReneƩ DeLano said...

These look great! I have to try these out, you can probably make a batch and freeze too! I am going to try these. Are they from the new book?

TheFitnessFreak said...

Yes they are Renee. It's a great book!

Averie (LoveVeggiesAndYoga) said...

you're just a posting machine, aren't you!!! :)

Hope you're doing awesomely and that you had a wonderful weekend with your fam, Nicole. We're on vacay and it's great...little one is napping and Im cruising thru my googlereader. I just posted a give away you may like, high raw vegan bars called bora bora.

Anyway my friend, take care :)

Mom on the Run said...

I have been meaning to try these muffins. I LOVE that cookbook and have done a ton of recipes from it. My menu this week includes two recipes for me to try. I will let you know how it goes.

TheFitnessFreak said...

Oh do Sarah : ) I added an equal amount of shredded carrot and shredded apple to equal 1/2 cup. I only made half the recipe and it worked well. You could probably add even more than that if you wanted. Enjoy!



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