Ok so here’s post that has been sitting in my draft box for a while… I made these healthy whole wheat bran muffins several times and said I’d share the recipe, but then life got in the way and I forgot all about it.
These are now my go-to healthy breakfast muffins; they have minimal amounts of sugar, are made with 100% whole wheat flour and a bunch of fiber-rich wheat bran, and are completely oil-free. These are sure to keep everything regular and moving smoothly down there, if you know what i mean. One would think that they taste like balls of hay because of all the fiber, but they are not dry at all and are really quite tasty. I like to add a handful of raisins to the batter, but you can leave that out, or throw in any other dried fruits and nuts. I’ve also made this with some whole golden flax seeds which added another textural element. For those in Korea, if you’re wondering where I got wheat bran, I ordered mine from iHerb. I have yet to see wheat or oat bran in stores here, although you might be able to find it on Gmarket or something.
To replace the oil yet still have a moist muffin, I used zucchini puree. Applesauce is hard to find in Korea and it’s too annoying to make it yourself. Plus, this way, you don’t even have to cook the zucchini… you just throw a few raw slices in with the wet ingredients and blend it all up with an immersion blender. You won’t notice it, I swear. And since the muffin is fat-free, I reckon there’s no harm in adding a pat of vegan butter on top when it’s time to eat! :)
You can buy this Nuttelex at Lotte Mart (not the department store supermarkets, but the large supermarkets). I’m assuming this olive oil version has some of the healthy mono-saturated fats that you get from olive oil, and it tastes pretty much the same as the regular stuff, at least I can’t really tell any difference. I’ve used this for baking and also to make buttercream frosting for cupcakes and it turned out great.
Healthy Whole Wheat Bran Breakfast Muffins
100g whole wheat flour
1 tsp baking soda
1/4 tsp baking powder
60g wheat bran
60g organic cane sugar
1 tsp tapioca starch
60g water (around 1/4 cup)
110g unsweetened soy milk
40g zucchini (peeled optional)
1/4 tsp salt
raisins, walnuts, add-ins, etc
1. Preheat oven to 350F or 175C. Prepare your muffin pan. Don’t use paper liners because these fat-free muffins will stick to the paper. You can spray the muffin pan with oil, but I actually don’t bother with that and the muffins still come out fine.
2. In a large bowl, sift the whole wheat flour, baking soda & powder, and mix with the wheat bran.
3. In a blender, add all the wet ingredients, including the zucchini. Blend everything until completely smooth and no zucchini lumps remain. I use a hand held immersion blender.
4. Pour the wet into the dry ingredients and mix until just incorporated. Toss in some raisins or nuts and fold into the batter. Spoon the batter into the muffin pan and bake for 20-22 minutes, or until a toothpick inserted comes out clean.
5. After you remove it from the oven, let the muffins rest in the pan for about 30 minutes before trying to take them out. Once they have cooled a little, the muffins should come out easily with just a little twist and pull.
Feel free to leave a comment!