This is the muffin I make when I have a real hunger that only a food rich in fiber will satisfy.
Oat Bran Muffins contain both an insoluble fiber (whole wheat flour) and a soluble fiber (oat bran) which gives you that wonderful full feeling. Chia seeds are high in dietary fiber and omega-3 fatty acids. Flax seeds are a great source of dietary fiber, omega 3 fatty acids and phytochemicals, which all can have beneficial effects on your health.
Oat Bran Muffins are simple to make. It will only take about ten minutes to get the muffins into the oven. The wet ingredients are placed in one bowl, the dry ingredients in another. The wet ingredients include the choice of using either molasses or honey. Both have a soft and sticky texture which makes the muffins moist and tender, but molasses has a more robust flavor than the mild flavor of honey. Don’t be surprised that when you mix the wet and dry ingredients together the batter is very thick
A few notes on ingredients. If you are unfamiliar with whole wheat flour it is flour that is milled from the entire whole wheat berry, so it still contains its bran (fiber) and its germ (rich in oil, protein, iron and vitamins). This makes it rich in fiber and it also has a nutty toasted flavor. Oat Bran is the outer casing of the oat and is high in soluble fiber. When buying oat bran, make sure it is labeled “100% oat bran” with no other ingredients added.
Power Oat Bran Wheat Muffins
1 cup (130 grams) whole wheat flour
1 cup (150 grams) oat bran
1/2 cup ground flax seeds
1/3 cup chia seeds
1 cup protein powder (I used Beachbody Hardcore Base Shake Whey Protein Powder) optional
1/3 cup (75 grams) Raw Honey
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon Himalayan Sea salt
2 teaspoons ground cinnamon
1 teaspoon grated orange zest (outer skin of orange): Optional
1 large egg, lightly beaten
1 teaspoon pure vanilla extract (optional)
2 tablespoons coconut oil
1 1/4 cup (300 ml) unsweetened Almond milk
1/2 cup (70 grams) blueberries, or raisins or currants
Oat Bran Muffins: Preheat oven to 400 degrees F (205 degrees C) and place rack in the center of the oven. With a nonstick vegetable spray or soft vegetable spread lightly coat a 6-12 cup muffin pan.
In a large bowl, stir together the flour, oat bran, baking powder, baking soda, salt, ground cinnamon, ground flax seeds, chia seeds, sea salt, and orange zest.
In another bowl whisk together the lightly beaten egg, honey, vanilla extract, oil, and almond milk.
Add the wet ingredients to the dry ingredients, and stir just until moistened. Gently stir in the blueberries. (The batter will be quite thick.)
ladle the batter to fill the muffin cups, and bake about 16 to 20 minutes or until a toothpick inserted into the center of a muffin comes out clean. Remove from oven and place on a wire rack to cool slightly before serving.
Makes 6 large muffins