Bran Muffins

Researchers at the World Health Organization found that people who ate more fiber lowered their risk of heart disease, stroke, and some types of cancers by 15%-30%. And they lived longer. The more fiber they ate, the lower their risk. The review study included findings from 243 studies from around the world, so the results are very strong.

This bran muffin is much lighter in texture than a traditional bran muffin and requires a couple of extra steps, but it’s worth it. The high fiber comes from wheat bran and whole wheat flour. They are moist and delicious and freeze well.

This would be delicious served with sliced pear to add 5 more grams of fiber and a sharp cheddar cheese for contrast.

Makes 12 – 14 muffins, depending on the size of your muffin tin

Ingredients

2 cups (125g) wheat bran

1 cup plus 1/2 cup (190g total) raisins

1 cup plus 1/2 cup (370ml total) water

1/2 cup (120g) buttermilk or plain low- or non-fat yogurt

a few swipes of fresh orange zest, unsprayed

1/2 cup (105g) packed light brown sugar

1/2 cup (125ml) vegetable oil (avocado, safflower or canola)

1 large egg

1 large egg white

1/2 cup (65g) all-purpose flour

1/4 cup + 1 Tbsp (45g) whole wheat flour

1 ½ teaspoons baking powder

1 teaspoon baking soda

1/2 teaspoon salt

½ cup walnuts or pecans, toasted and finely chopped (optional)

Preparation

1. Preheat the oven to 375F. Line a 12-cup muffin tin (with 1/2-cup indentations) with paper liners.
2. Spread the wheat bran on a baking sheet and toast in the oven for six minutes, stirring a few times so it cooks evenly. It will smell toasty. Let cool.
3. While the bran is toasting, heat 1 cup (135g) of the raisins with 1/2 cup (120ml) of the water. Simmer for ten minutes, or until the water is mostly absorbed. Puree the raisins in a food processor or blender until smooth. It will resemble applesauce.
4. In a large bowl, mix together the toasted bran, buttermilk or yogurt, scant 1 cup (250ml) water, then mix in the raisin puree, orange zest, and brown sugar.
5. In a small bowl whisk together the oil, egg and egg white before adding it to the batter.
6. In a medium bowl, with a whisk, mix together the flours, baking powder, baking soda, and salt, and add into the wet ingredients. Working quickly but gently, stir until the ingredients are just combined, then mix in the remaining 1/2 cup (55g) raisins.
7. Again, working quickly, spoon the batter into the muffin tins, making sure the batter is mounded slightly in each one. Because muffin tins can vary in size, if your tins are larger, make fewer muffins. 
8. Bake for 20-25 minutes, rotating halfway through and checking that the muffins set in the center. They will not rise up into mounds but have flat tops.  For this reason, it’s nice to let them cool in the pan for about 10 minutes, then flip them out and serve them upside down.

Variations and Questions:

Q. Can I substitute oat bran instead of wheat bran? 

A. Yes, oat bran will also work and has excellent health benefits from the beta-gluccans and fiber in it too.

Q. Can I swap the proportions of whole wheat and all-purpose flour?

A. This will make your muffin slightly denser but still work. Remember, we’re getting all kinds of whole grain in here from the bran so don’t leave out the all-purpose flour entirely.

Q. Any other substitutions? Or additions?

A. You can substitute dates for the raisin puree, treat it the same, use less brown sugar, about 1/3 cup instead.  You can add shredded carrot, about ½ cup if you want it a little sweeter and leaning towards a morning glory muffin. 

Q. So how much fiber is in each muffin?   

A. Each muffin contains about 8 grams of fiber and 6 grams of protein, if you’re including the nuts. That’s 30% of your recommended daily value in just 205 calories!

Recipe adapted (2024) by Bastyr adjunct faculty in the Nutrition Department C. González Demment

Cited research:

https://www.clevelandheartlab.com/blog/you-probably-dont-get-enough-of-this-hidden-heart-helper/