14 December 2007

Good for you....and...Tastes Good!

A comment left the other day that jokingly suggested that next on my health kick I was going to start eating bran for breakfast reminded me that I've wanted to share this recipe.

These muffins are delish. "Good" carbs as opposed to bleached, enriched white flour. Natural sugars only, no refined sugars. You have to store them in the fridge 'cause there are no preservatives. I think of them as breakfast food only because of the cereal, but they make good snacks, too. They're very filling. About the only "improvement" that I want to make is to add some protein powder.

I use whey protein in a breakfast/lunch/snack smoothie I make often; (1 cup strawberries, 1 banana, 1/4 c organic low-fat vanilla yogurt, 2 scoops protein powder, blend until desired consistency) but I've never baked with the powder and don't know how it would react with the heat of an oven. Plus, here's a chemistry question; does it still count as protein once all the chemical reactions take place?

I don't like using an 'artificial' protein source, but neither do I like the idea of grinding up some chicken for my smoothie. Likewise raw eggs kinda squick me. Whey powder isn't too terrible on the scale of artificial ick, but the ingredients do list artificial flavors. There's an un-flavoured version, but it adds something, an undercurrent of taste or an aftertaste that I don't care for, so I use the vanilla flavour.

Adapted from The 8-Week Cholesterol Cure

Breakfast Muffins
2-1/4 cups oat-bran cereal, pulverized in the food processor until as fine as sand
1/4 cup coarsely chopped almonds
1/4 cup golden raisins or chopped pitted Medjool dates
1 tbsp baking powder
1/4 cup organic honey
1-1/4 cups skim milk
2 egg whites
2tbsp olive oil
2 mashed bananas

Oven 425F

Combine the cereal, nuts, baking powder and raisins/dates. In a separate bowl, whip the egg, milk, honey, and oil together and blend it into the cereal mixture. Line a muffin tin with paper liners, and fill with batter. Bake 15-20 minutes. They are done when a toothpick inserted in the middle comes out moist but not wet. Store in refrigerator.

This recipe has so many possibilities. Add blueberries (in season) to the muffins instead of or in addition to the bananas. Use a chopped apple; play with the combinations of dates or raisins with other fruit. They freeze well, too.

So, yes, bran for breakfast. :-)


Dawna said...

Mmmmm sounds yummy!

John said...

Touche'! You win! I'm picturing a tie-dyed house coat with a glass of organically shade grown coffee with the 1970's VW van ready to roll to the gym blaring some Hendrix on the radio.

Filling the recipe for later use. Sometime after my chickens quit providing me with fresh eggs (lots of good Omega-3!)


Lucy Arin said...

Thanks, hope you enjoy them.

In college, you wouldn't have been far off...I was a tye-die wearing, Grateful-Dead-listening, purple-haired hippy. Not so much these days...I look far too corporate for my own good. (Although I do wear t-shirts with very obnoxious slogans on them to the gym...."Don't fear feminists, we just want our turn on top!" is a favorite.)

Eggs are great; just not raw in my smoothie. Jealous of your short commute to get some fresh eggs.