Oat Bran Muffins with Clementines
Submitted by Dr. Kathy Conable
Ingredients
2 1/2 Cup Oat bran
1 Med. Apple, shredded
1/4 Cup Rolled Oats
1/4 tsp Salt
1/2 tsp Cinnamon
1.5 Tbl. Baking powder
1/2 Cup Dried apricots
1 tsp Zest of 2 clementines
1/4 Cup 2% milk
1/4 Cup Reduced fat sour cream
2 Eggs
8 Clementines, pureed
1 tsp Vanilla
Instructions
Combine dry ingredients, dry fruit and apple. Combine wet ingredients and pureed clementines should be about 2 cups liquid. Stir wet into dry. Ladle into muffin tins with cupcake papers. For small muffins, use about 1/8 cup each; for large, about 1/4 cup. Bake at 425° for 17-18 minutes. Won't get very brown.
Variations: Chocolate:
Use 1 Tb chopped crystallized ginger instead of dried apricots
Use 3 Tb dark cocoa powder instead of cinnamon.
Serves: 24
Serving Size: 1
Yields: 24
Cook Time: 18 min
Nutrition Information
Calories: 104.70
Cholesterol: 19.4 mg
Fat: 2.8767 g
Saturated Fat: 0.8041 g
Calories From Fat: 7.86
Protein: 5.8272 g
Carbohydrates: 23.857 g
Sodium: 82.217 mg
Fiber: 4.7216 g
Trans Fat: 0 g
Sugars: 4.8737 g
Oat Bran Muffins – Health Benefits
These muffins are variations on the oat bran muffins from the HCF (High Complex Carbohydrate, High Fiber) Diet by James Anderson. This diet successfully improves blood sugar and blood lipids in diabetics.
Oat bran is a good source of soluble fiber and improves a variety of heart disease risk factors such as cholesterol, LDL and triglycerides. Soluble fiber binds cholesterol and bile salts derived from cholesterol in the gut, preventing their reabsorption. Fiber also improves speed of elimination through the gut, which has a number of additional beneficial health effects such as improving gut flora and reducing toxic reabsorption.
Oat bran does not contain gluten and is safe for most gluten-sensitive individuals, especially if it is processed on machinery which is not also used for processing wheat.
The nutritional data included is for low fat dairy. Non-fat dairy can be used to further lower the calories.
This recipe is very forgiving and can be varied to suit your taste and creativity. It can be made without milk products, with egg whites and oil instead of whole eggs, with a variety of fruits or vegetables etc. Basically there should be about 2 cups of liquid, including the eggs, to 2.5 c. of oat bran. Fresh fruit/veggies – about the equivalent volume of 2 apples works well and makes a softer muffin. If using a very wet fruit, like pureed oranges, consider them part of the liquid.
[1] Anderson, James. HCF Diet……
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[4] Sey MS, Parfitt J, Gregor J. Prospective study of clinical and histological safety of pure and uncontaminated Canadian oats in the management of celiac disease. J Parenter Enteral Nutr. 2011 Jul;35(4):459-64.
[5] Pulido OM, Gillespie Z, Zarkadas M et al. Introduction of oats in the diet of individuals with celiac disease: a systematic review. Adv Food Nutr Res. 2009;57:235-85.