Oat Bran Muffins with Fresh Apple
Submitted by Dr. Kathy Conable
2 1/2 Cup Oat bran
1/4 tsp Salt
1.5 Tbl. Baking powder
1/4 Cup Rolled oats
1/2 Cup dried currants
1/4 Cup grated reduced fat cheddar
1/4 Cup reduced fat sour cream
1 Cup 2% milk
2 Fresh Apple, shredded or grated
Combine dry ingredients, dry fruit and shredded apple.
Combine wet ingredients. Stir wet into dry.
Ladle into muffin tins with cupcake papers. For small muffins, use about 1/8 cup each. Bake at 425° for 17-18 minutes. Won't get very brown.
Variations: Can use 1/2 c. grated cheddar and no sour cream. Sour cream makes a softer muffin. More cheese makes it a bit cheesier. Both are good.
Serving Size: 1
Yields: 24 small
Cook Time: 17 min
Cholesterol: 20.45 mg
Fat: 3.2081 g
Saturated Fat: 1.022 g
Calories From Fat: 8.53
Protein: 7.0233 g
Carbohydrates: 23.851 g
Sodium: 112.70 mg
Fiber: 4.6258 g
Trans Fat: 0 g
Sugars: 5.1073 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.
 Anderson, James. HCF Diet……
 Kristensen M, Bügel S. A diet rich in oat bran improves blood lipids and hemostatic factors, and reduces apparent energy digestibility in young healthy volunteers. Eur J Clin Nutr. 2011 Sep;65(9):1053-8.
 Othman RA, Moghadasian MH, Jones PJ. Cholesterol-lowering effects of oat b-glucan. Nutr rev. 2011 Jun;69(6):299-309.
 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.
 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.