Oat Bran, Cherry, Chia Muffin Recipe.

Oat bran, cherry, chia muffins.

Oat bran, cherry, chia muffins.

 

Super Yummy, Super Food Muffins!

I am on a quest to eat a diet as full of nutrition as possible, but as we all know being busy people, it is so hard to fit in all of the foods that we are supposed to fit in to one day, some days it gets to 3.30 and I have not even had time to eat lunch yet!  Because of this, I am determined to make time to have healthier habits, so what I am starting to do wherever possible is to squeeze in as many super foods in to the one finished product so all I have to do is eat that one thing and know that I have had a very nutritious and quick meal that was ready to go, so I don’t feel guilty for not whipping up a salad with 38 different ingredients in it for lunch every single day – does anyone actually have time to do this?

So I have researched all of the benefits of some super foods like Oat bran, Chia Seeds, Honey, Cinnamon, Coconut Oil, and doing things like substituting Wholemeal Flour for  normal plain flour and combined all of this fabulous wisdom, all in to my favourite super healthy breakfast muffins! I have one or two with a cup of Decaffeinated Green Tea or a Decaffeinated Coffee blended with a large teaspoon of coconut oil every morning and always feel good that I have started the day well to hopefully give me the goodness and energy that I need to keep up with all of my boys and busy lifestyle and to hopefully stay healthy too!

If you do some research on the benefits of introducing oat bran, chia seeds, coconut oil, honey, green tea and cinnamon in to your diet yourself, you will feel really good about having one of these muffins and a hot drink for breakfast!

 

Oat Bran Muffins:

1 cup (130 grams) plain whole wheat flour

1 cup (150 grams) oat bran

1/3 cup (75 grams) light brown sugar

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon ground cinnamon

1 teaspoon grated orange zest (outer skin of orange)

1 large egg, lightly beaten

1/4 cup (60 ml) honey

1 teaspoon pure vanilla extract (you can add any flavoured essence you like for your preferred flavour: cherry, orange, almond, coffee, chocolate, etc)

2 tablespoons coconut oil

½ cup of white chia seeds

1 1/4 cup (300 ml) milk

200 grams of chopped or whole glace cherries (or any other fruit you like cranberries, blueberries, etc.)

Method: 

Preheat oven to 205 degrees Celsius (400 degrees Fahrenheit) and place rack in the centre of the oven. Line a 12 cup muffin pan with paper or silicone liners or else spray with a non-stick vegetable spray.

In a large bowl, stir together the flour, oat bran, brown sugar, baking powder, baking soda, salt, ground cinnamon, chia seeds and orange zest.

In another bowl whisk together the honey, vanilla extract, coconut oil, and milk and microwave it for 30 seconds to a minute, just enough so that the coconut oil is in a liquid form rather than a solid form  (coconut oil will solidify in cooler temperatures, so the cold milk will solidify and not spread through the mix as well.  You can also totally use canola oil or olive oil or vegetable oil which means you don’t have to heat this liquid mixture up, but coconut oil is so much better for you, that I don’t mind taking that one extra step to microwave it).  Then add the  lightly beaten egg to this liquid mixture and whisk it in.

Add the wet ingredients to the dry ingredients, and stir just enough until all the ingredients are moistened. Gently stir in the cherries. (The batter will be quite thin.)

Pour or ladle the batter to fill the muffin cups, and bake about 16 to 20 minutes or until a toothpick inserted into the centre of a muffin comes out clean. (These are so much nicer if you take them out of the oven as soon as the top of the muffin bounces back to shape when you gently press the top of it, overcooking them just is not as nice at all, so I stick to 16 minutes and just check the top and if it bounces back, I take them out, if it doesn’t I check it at 1 minute intervals and take them out as soon as they do.)

Remove from oven and place on a wire rack to cool slightly before serving.

Makes about 12 standard-sized muffins.  ( I ALWAYS double this recipe and make a big batch and freeze some, because we go through them so fast, doubling the recipe makes about 30 muffins.)

Top Tips:

  It is also handy to note that you can cut 25 percent of the sugar from most standard muffin recipes without any negative impact on flavour or texture, and in some recipes, you can cut back even more.  For an even healthier option you could swap the brown sugar for dextrose, but I have to admit, I am a sucker for the flavour that brown sugar gives to food, I just figure that everything in moderation is okay.  Surely all the goodness in these muffins outweighs the naughtiness of a little brown sugar?  Don’t answer that actually….just in case……just let me enjoy a little bit of sugar in my life.  🙂

For extra protein and another source of healthy fats, you could also add chopped nuts.

You could also add dark chocolate chips as dark chocolate has proven benefits for our hearts, brains, helps to control blood sugar, contains Theobromine, Potassium, Magnesium, Copper and Iron and is full of Antioxidants.  Being such a chocolate fan, I was so happy reading about the health benefits of dark chocolate on here!!  http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-dark-chocolate.html

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