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Nutritious Plant Based Bran Muffin

Prep Time: 1 hour 30 minutes
Cook Time: 40 minutes
Course: Breakfast, Dessert, Snack
Cuisine: Whole Food Plant Based
Keyword: Bran, Molasses, Raisin, Sweet Potato
Servings: 12
Calories: 173kcal

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

Calories: 173kcal | Carbohydrates: 37g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 242mg | Potassium: 426mg | Fiber: 7g | Sugar: 9g | Vitamin A: 1240IU | Vitamin C: 2mg | Calcium: 76mg | Iron: 3mg
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