Bran Muffins

I tend to avoid carbohydrates such as wheat and oats but I have made an exception for these ingredients. The oat bran is a soluble fiber which has been shown to lower blood cholesterol and the wheat bran is an insoluble fiber which can assist in healthy bowel function. I find their chewiness satisfying.

Ingredients:

• 2 1/3 cups wheat bran

• 1/2 cup oat bran

• 2 tsp baking powder

• 1/2 tsp baking soda

• 1/2 tsp sea salt

• 2 tsp ground cinnamon

• 4-5 packets pure stevia powder, (or 18 drops of liquid stevia) or 1/3-1/2 cup monk fruit sweetener

• 1 T softened or melted ghee, butter or coconut oil

• 2 egg whites or

• 1 1/2 cups unsweetened almond milk or 1/2 cup plain greek yoghurt mixed with 1/2 cup water

• 1 tsp vanilla extract

• 1 1/2 cups grated carrots

• 1/2 cup chopped apple (optional)

• 1/2 cup chopped pecans, walnuts or almonds

Here’s How:

1. Preheat oven to 375. Grease a muffin tin.

2. Combine dry ingredients in a bowl, add soft ghee or melted ghee to dry ingredients and mix to combine. Set aside.

3. Combine egg whites through the vanilla in a separate bowl and then mix wet and dry together. Mixture will be quite dry.

4. Add remaining ingredients (carrots, apples, pecans) and mix.

5. Form into balls and press into muffin tin until the mixture is evenly distributed in the muffin tin.

6. Bake for about 20 minutes until slightly browned.

These muffins are under 100 calories each and are great for improving bowel function. The nuts and fresh veggies and fruit make them satisfying to chew.