- 1 1/2 cups unprocessed wheat bran or oat bran
- 1 cup whole wheat flour
- 2 Tablespoons ground flaxseed
- 1 1/4 teaspoons baking soda
- 1 teaspoon ground cinnamon
- 1/8 teaspoon salt
- 3/4 cup 1 percent milk or unflavored soymilk
- 1/3 cup honey
- 1 ripe medium banana, mashed with a fork
- 1 large egg
- 2 tablespoons olive oil
- 1 teaspoon pure vanilla extract
- 1 cup fresh blueberries or other berries
Position a rack in the center of oven and preheat oven to 400 F. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray.
In a medium bowl, combine the bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth.
Add the remaining liquid mixture and stir just until combined. Add the blueberries and stir again,but do not overmix. Spoon 2 Tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack.
Tip: These freeze well up to 3 months.
Per muffin
76 Calories, 3 g protein, 14 g carbohydrates, 2 g total fat, 0 g saturated fat, 1 g polyunsaturated fat, 1 g monounsaturated fat, 9 mg cholesterol, 2 g fiber, 85 mg sodium
