Saturday, March 21, 2015

High fiber breakfast muffins

I've been experimenting with recipes for a high fiber, low calorie breakfast muffin that I can make on the weekend then freeze to take to work each morning.  I'm still tweaking it, but so far this isn't bad:

High Fiber Breakfast Muffins

1.5 cups whole wheat flour
1.5 cups Fiber One bran
2 tsp baking soda
3/4 cup (about 2 snack pouches) organic apple sauce
1/2 cup 2% milk
4 tbsp ground flax seeds
1 tsp vanilla
1/8 cup maple syrup
1/2 cup chopped walnuts
1/2 cup shelled pumpkin seeds
1 cup frozen raspberries
2/3 cups chopped dried figs
optional: 1 tsp each ground ginger or cinnamon

Mix everything together.  Line cupcake tins with cupcake liners.  Fill each to the top; the muffins won't rise much. Should make about 20 portions.  Bake at 350F for about 30 minutes.

Nutrition info:
  • ~140 calories per muffin (assuming 20 muffins; or ~180 calories each if you make 16 muffins)
  • 5.8g fat
  • 21.2g carbohydrates
  • 4.2g protein
  • 0.5mg cholesterol
  • 4.2g protein

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