Banana-Bran Muffins

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These tasty banana muffins are a great nutrient dense choice for breakfast or for a snack. They are just under 200 kcals and contain about 4g of fibre and 5g of protein per muffin. Although North Americans usually manage to eat more than enough protein, fibre tends to be a nutrient that many people struggle to get enough of. Health Canada currently recommends that individuals try for about 14g/1000 kcal/day. What does this translate (approximately) to for you?

38 g/d for men 19-50,           30 g/d for men 51 and older

25 g/d for women 19-50,       21 g/d for women 51 and older.

DSC_0209What I liked about this recipe was that even though it contains wheat bran it still produced a relatively light tasting muffin. For extra fibre and omega 3’s you can add ground flax seeds.

* Remember that whenever you increase your fibre intake you always want to increase your fluid intake!

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Banana-Bran Muffins

Ingredients:

2 large eggs

1/2 cup packed light brown sugar

1 cup mashed ripe bananas, (~2 medium)

1 cup buttermilk, or sour milk (1 cup milk + 1 tbsp lemon juice)

1 cup unprocessed wheat bran

1/4 cup canola oil

1 teaspoon vanilla extract

1 cup whole-wheat flour

3/4 cup all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

3/4 teaspoon ground cinnamon

1/4 teaspoon salt

1/2 cup dark chocolate chips

1/3 cup chopped walnuts,

Directions:

  1. Preheat oven to 400°F. Prepare a 12 cup muffin tray.
  2. Whisk eggs and brown sugar in a medium bowl until smooth.
  3. Whisk in bananas, buttermilk, wheat bran, canola oil and vanilla.
  4. In a separate bowl, whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined.
  5. Stir in chocolate chips. Scoop the batter into the prepared muffin cups (they’ll be quite full). Sprinkle with walnuts.
  6. Bake the muffins until the tops are golden brown ~ 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Recipe adapted from EatingWell.com

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