Savory Bran Muffins


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Fiber is good for you. May be it may even help you live longer. I tweaked a couple recipes to come up with these savory bran muffins that are low in sugar, fat, and sodium, and “extra” high in fiber. These muffins are delicious and do not taste healthy. I use one for breakfast often, but they are tasty enough to be used as a substitute for cornbread or dinner rolls.  Here’s what they look like with the recipe split into 12 (I make 6): 

 The approximate (but close) nutritional information per large muffin (six per recipe): 6 grams of fat (5 grams of good fat from avocado oil), 0 (negligible) grams of sugar, 600 milligrams of sodium, and 9 grams of fiber (not counting the jalapeno). Here are the ingredients:

1 cup whole wheat flour
1 cup oat bran
1 cup bran cereal (All Bran)
4 tablespoons parmesan cheese
4 tablespoons jalapeno pepper
2 tablespoons snipped chives
2 teaspoons baking powder
1 teaspoon salt
1 teaspoon dried Italian seasoning
2 beaten eggs
1.5 cups skim milk
1/2 cup cooking oil (here’s where I substituted the avocado oil)
Nonstick spray coating (for spraying muffin tin)

Preheat oven to 400 degrees. Stir together the dry ingredients. (Optionally add 4 tablespoons of real bacon bits.  This does add fat and sodium but makes for an “even” heartier breakfast muffin).  Make a well. Mix together the wet ingredients. Add wet ingredients into well of dry ingredients. Stir until moistened but still lumpy. Spray 6 (large) muffin pan. Divide batter evenly among the muffin wells. Bake at 400 degrees or until golden. Remove from pan.



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