Apple Oat-Bran Muffins
12 ServingsOat bran binds cholesterol in the gut and blocks its absorption. These muffins can help you move toward a healthy daily goal of 40 grams of fiber, which is about twice what most Americans consume.
Ingredients:
Expeller-pressed canola oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 1/4 cups oat bran
2 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water
Instructions:
1. Heat oven to 325°F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.
2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.
3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter.
4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.
5. Remove muffins from cups while hot.
Nutritional Information:
Per serving:
Calories: 208.4
Protein: 5.6 grams
Fat: 1.4 grams
Saturated Fat: 0.3 grams
Monounsat Fat: 0.3 grams
Polyunsat Fat: 0.5 grams
Carbohydrate: 48.7 grams
Fiber: 5.3 grams
Cholesterol: 0.0 mg
Vitamin A: 19.5 IU
Vitamin E: 0.7 mg/IU
Vitamin C: 3.1 mg
Calcium: 25.1 mg
Magnesium: 58.3 mg
- Recipe reprinted with permission of DrWeil.com.
Tomorrow's Recipe: Vegetable and Tofu Stir Fry
Tofu is curdled soy milk that's been pressed in a process similar to making cheese. You'll find tofu in natural food stores and many supermarkets these days. Several brands are available with varying texture from extra firm to soft (tofu's firmness depends on the amount of liquid that's been pressed out of it). The idea behind stir-frying is to produce a mixture in which all the items are crunchy-tender and retain their colors and individual character.
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