The Sustainable Diets Blog

Eating, Wellness, Gardening, Recipes and Loving our Planet. By Teri Underwood.

Pumpkin Oat Bran Muffins

Moist, satisfying and SOOOOO good, a perfect addition to a smoothie for breakfast. High in soluble fiber, the kind that is known to lower blood cholesterol. Soluble fiber also promotes healthy digestion, acting as a prebiotic. Prebiotics are plant based fibers and chemicals that act as food for our good bacteria, thereby helping them populate in our intestinal tract, improving digestion and boosting our immune system.

Makes 12 muffins

Dry Ingredients
1-1/2 cups 100% whole wheat flour
1 cup oat bran
½ cup whole rolled oats
1 teaspoon baking soda
½ teaspoon salt

Wet Ingredients
1 cup buttermilk
1 egg beaten
¼ cup organic canola oil
1/3 cup 100% pure maple syrup
1 cup unsweetened canned or fresh pumpkin puree

Directions
Preheat the oven to 350 degrees F. Oil a 12-muffin pan or line the muffin pan with a paper muffin cup (look for the natural variety that is made with unbleached paper).

Gather 2 mixing bowls, 1 large for the dry ingredients, 1 small for the wet ingredients. Crack the egg in the small bowl, beat egg with a fork until frothy, then add the rest of the WET ingredients and thoroughly blend. Add dry ingredients to the bowl, blend with a fork.

Then use the muffin method to mix the dry and wet ingredients. Make a well in the middle of the flour and then pour the wet ingredients into the well. Mix gently with a spatula until just moistened and all the flour is blended in. Do not over mix or the muffins will be tough with tunnels!! Spoon batter evenly into the 12 muffin tins. Pop in the preheated oven and bake for 20 minutes until a toothpick inserted into the center comes out clean.

Sustainable DietsTM recipe, developed by Teri Underwood, R.D., M.S., C.D.

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