Hello My Dear Friend! I’ve baked something for you! Would you like to join me? I’ve made you a delicious Nutritious Plant-Based Bran Muffin~
Say hello to the healthiest bran muffin you may ever taste. This bran muffin is not dripping with oil, yet it’s moist, deeply flavorful and easy to make. It is loaded with nutrients and is naturally sweetened. It is made with plant-based, minimally processed, nutrient-dense ingredients and is high in fiber.
Bran muffins sound healthy but prepared bran muffins purchased at the market or bakery tend to be very high in fat with added oil, eggs, dairy, and are saturated with processed sugar. Whole, large bakery-style bran muffins may be approximately 600-700 calories, and a serving size is, perhaps, one-quarter of the muffin, but who eats one quarter? My husband loves bran muffins, so he and I focused on developing the best combination of minimally processed ingredients to produce a delicious yet healthy bran muffin.
Why is this particular recipe healthy? First of all, there is no added processed oil, no processed sugar, no dairy, and no eggs. It includes healthy plant-derived fat from soy, flax, and bran. Soy is an excellent source of calcium and protein. Another plant milk can easily be substituted in this recipe. Secondly, wheat bran, such a Bob’s Red Mill is 100% wheat bran (here), has no added sugar as opposed to bran cereal which is used in most recipes includes added sugars. 100% Bran has an excellent profile of vitamins and minerals such as Niacin, B6, Phosphorus, Manganese and Magnesium, protein, and most importantly, a natural source of fiber. Flax meal adds fiber, protein, and is an excellent source of Omega-3.
Furthermore, we love raisins, molasses, and maple syrup in moderation because they add a natural sweetness and are loaded with Potassium. But, did you know molasses is also an excellent source of iron, as well as magnesium, and selenium? And, 100% maple syrup is known for zinc and manganese: all minimally processed, plant-based foods.
And that’s not all ~ Sweet potato is the Vitamin A star and is a valuable ingredient in the Nutritious Plant-Based Bran Muffin. Of course, we also incorporated whole wheat flour to include the nutrients of the wheat berry rather than nutrient stripped white flour. And both the sweet potato and whole wheat flour add additional protein.
Ready? You’ll Love this!
Ingredients
- 2 Cups Wheat Bran 100%
- 1 ½ Cups Raisins Dark
- 1 ½ Cups Water
- ½ Cup Soy Milk Unsweetened, or other plant milk
- 1 tsp Apple Cider Vinegar Add to Soy Milk
- 3 Tbsp Molasses
- ¼ C Maple Syrup
- 1 Flax Egg = 1 Tbsp flax meal mixed with 3 Tbsp water
- ¾ Cup Whole Wheat Flour
- 1 tsp Baking Powder
- 1 tsp Baking Soda
- ½ tsp Salt
- 1 tsp Vanilla
- 1 tsp Balsamic Vinegar
- ¾ Cup Sweet Potato Orange color, baked
- ¼ Cup Hemp Hearts
Instructions
- Prebake or microwave sweet potato and set aside to cool.
- Preheat oven to 350F (180C).
- Toast the Wheat Bran in the hot oven by spreading a thin layer on a parchment-lined baking sheet, occasionally stirring, and observe so as not to burn. Set aside to cool.
- Prepare and set aside flax egg.
- Measure soy milk, add the teaspoon of apple cider vinegar, stir, and set aside.
- Simmer 1 cup of raisins in ½ cup of water until water is absorbed. Set Aside to cool.
- Measure ¾ cup of cooked and cooled sweet potato.
- In a blender, gently blend the cooked raisins, sweet potato, molasses, maple syrup, flax egg, and prepared soy milk until almost smooth. Scrape blended ingredients into mixing bowl.
- Sift to blend the whole wheat flour, baking powder, baking soda, and salt into mixing bowl. Add remaining ½ cup of raisins, toasted wheat bran, 1 cup of water, vanilla, and balsamic vinegar, and hemp hearts to the mixing bowl and stir all ingredients to incorporate.
- Spoon into a lined muffin pan and bake 30-40 minutes. Remove from oven to cool when the muffins are firm to touch and spring back when gently pressed. This recipe makes 12 standard muffins.
Nutrition
Isn’t this bran muffin delicious?
When it’s peach season, I love to pair the Nutritious Plant Based Bran Muffin with the Peach Tomato Herbs and Microgreen salad. It is a surprisingly refreshing, delicious combination!
~Enjoy!~
~B~
Disclaimer: Information on this site should never be used as medical advice. Always consult your Doctor or Nutritionist before making changes to your diet. Nutrition data is an estimate.
We have had a wonderful response to this recipe. Thank you! We are happy you are enjoying it!
I have all the ingredients, except for “Hemp Hearts.” Why are they used?
Hi Fay~ You can certainly leave out the hemp hearts. I have done both. The muffins are a little more moist without and delicious either way. Hemp heart add a little extra protein and density.
Thank you for asking. Great question!
These look hearty, and so full of fiber!
Yes they are and no oil! Thank you for taking the time to comment!