You all know how much I love muffins - any excuse to make a meal in a muffin is a good one for me!
Thanks to my mother for sharing the new website -- sprylving.com - which is where I found the recipe for these moist, fiber-loaded muffins. You can save a few for the freezer for another time - and the recipe indicated it made 12..but I had a surpise with 14. Flax seeds are high in omega-3 fats and fiber and are most potent when ground. Grind them in a coffee or spice grinder.
Cooking Spray
1 3⁄4 cups wheat bran or oat bran
1 cup stone-ground whole wheat flour
1⁄4 cup ground flaxseed
1 teaspoon ground cinnamon
1 teaspoon baking soda
½ teaspoon salt
1 cup low-fat Greek-style* or plain yogurt
3⁄4 cup low-fat milk
1⁄2 cup honey or maple syrup
2 tablespoons olive oil
1 large egg
1 teaspoon pure vanilla extract
1 cup crushed canned pineapple, drained
1/4 cup chopped walnuts (or pecans)
Instructions
1. Preheat oven to 400°F.
Coat 12 muffin cups with cooking spray.
2. In a medium bowl, combine the bran, flour, flaxseed, cinnamon, baking soda, and salt. Set aside.
In a medium bowl or in a blender, combine the yogurt, milk, honey or syrup, oil, egg, and vanilla extract and stir until smooth.
Make a well in the center of the flour mixture and pour in the yogurt mixture. Using a spoon, stir just until combined. Gently stir in pineapple and nuts. Do not overmix. Let stand for 10 minutes or until batter is very thick.
3. Spoon batter into prepared muffin cups. Bake for 13- 15 minutes, or until the tops spring back when pressed gently in the centers. Cool in the pan on a wire rack for 10 minutes. Makes 12 muffins.
Nutritional Information
NUTRIENT ANALYSIS PER MUFFIN
180calories, 7 g protein, 27 g carbohydrates, 7 g total fat, < 1 g saturated fat, 7 g fiber, 10 g sugar, 135 mg sodium
From Spry Kitchen, Oct. 2008, "Pump Up the Protein"
