Tag: #muffins

Health Benefits of Oat Bran: A Nutritional Powerhouse with muffin recipe

by stephsimply, posted in Recipes

“Oat bran, a by-product of oat grain processing, is a good source of soluble fibers: β-glucans that are linked to the reduction of cholesterol and to the prevention of cardiovascular diseases.”—Science Direct

Photo by Vie Studio on Pexels.com

Oat Bran Fad 🥄

Are you old enough to remember the oat bran craze of the late 1980? A 1991 Los Angeles Times article described the oat bran-craze as a short-lived obsession, which began in 1987 when several influential U.S. medical groups, such as the American Heart Association and the American College of Cardiology, started the Know Your Cholesterol campaign. Former president Ronald Reagan would later proclaim April 1988 as National Know Your Cholesterol Month.

 I was early in my career at that time, and I can recall one of my coworker’s transformation when his doctor ordered him to lower his cholesterol after suffering a mild heart attack in his mid-40s. He decided to eschew medication, and try the “eating healthier” route, which included eating oat bran every morning for breakfast. In addition to several dietary changes, he added walking and/or bike riding for 30+ minutes four to five times a week. His results were stunning. By the end of that school year, he looked like a different person. 

Award-winning Nutrition 🏆

The oat bran craze, like other dietary fads, lost its shine by the early 1990s; however, it is still certainly worthy of regular consumption and should probably have a star placed on the Nutritional Wall of Fame if there were one. Specifically, it is high in soluble fiber. When eaten, soluble fiber soaks up water like a sponge, creating a gel-like substance that can lower blood sugar levels, holds on to cholesterol and fat, and make stool easier to pass.  

In addition to being high in soluble fiber, oat bran is lower in carbs and calories than oatmeal.  Oat bran is also higher in nutrients such as protein, fiber, iron, thiamine, and magnesium to name a few. It contains high levels of antioxidants which ward off chronic disease, inflammation, and offers other health benefits. Additionally, oat bran may also help lower both blood pressure and cholesterol.  Plus, it is naturally gluten free. 

Easy addition ➕

Making oat bran a regular part of a healthy diet is easy to do. Eat it as a creamy, comforting, warm porridge-like cereal, or mix it up as you would your favorite overnight-oats recipe for a velvety breakfast delight in the morning. Oat bran can be a nutritional addition to smoothies. It can be an excellent addition to baked goods, such as quick breads, cakes, and muffins like the recipe I share here. Stir oat bran into your favorite yogurt, or add it to your favorite casseroles, meatballs, meatloaf, or burger recipes. 

TAsty Holiday Treat That benefits your Health ✨

Even though it is a long way from those late 1980s, regular consumption of oat bran can go a long way to benefiting your health. The recipe below is one easy way to level up your oat bran game. The muffins are tasty on their own, and they deliciously pair with a drizzle of honey or smear of melted butter alongside a warm cup of coffee or tea. They freeze well for quick grab and go convenience, which is important over the coming Thanksgiving holiday. Plus, there’s a slew of optional stir-in ingredients listed below, so you can personalize this recipe to fit your taste preferences.

From my home to yours, I wish you a healthy, happy, and wonderful Thanksgiving full of homemade goodness. 

Personalize this recipe with your choice of stir-in ingredients to take this recipe to the next level of flavor and health!

Healthy Holiday Pumpkin Oat Bran Muffins

Ingredients:

1 ½ cup oat bran

1 ½ cup oat flour (can replace with all-purpose flour or gluten free variation)

2 teaspoons baking soda

1 teaspoon baking powder

½ teaspoon salt

4 packets of your favorite sweetener

1 ½ teaspoon cinnamon

½ teaspoon ground ginger*

½ teaspoon ground nutmeg*

¼ teaspoon ground cloves*

⅛ teaspoon all-spice* 

2 eggs or “fleggs**” 

1 tablespoon apple cider vinegar

15 ounce can pure pumpkin puree 

½ cup apple sauce

½ cup pure maple syrup 

⅓ cup milk (dairy or nondairy)

2 teaspoons pure vanilla extract

Optional stir-ins: 1 cup chopped nuts and/or ½ cup blueberries, raisins, currants, chopped dates, dried cranberries, or chocolate chips

Notes: 

*Can replace ginger, nutmeg, cloves, & all-spice with 1 ½ teaspoon pumpkin pie spice

**To make two flax “eggs” or “flegg”: Stir together 2 tablespoons ground flaxseed + 5 tablespoons water and set in fridge for 5+ minutes before adding to recipe

Directions:

Preheat oven to 375 degrees

Be sure to set out eggs, if using, and maple syrup ahead of time to come to room temperature.

If replacing eggs with flaxseed “flegg” variation, combine ground flaxseed and water, and set in fridge for five minutes to thicken 

Meanwhile, combine dry ingredients (oat bran, flour, baking soda, baking powder, salt, and all of the spices) into large mixing bowl and set aside

Next, mix together wet ingredients

Pour wet ingredients into dry ingredients, but do not overmix

Gently fold in any additional stir-in ingredients, such as blueberries, nuts, chocolate chips, and/or dried fruit, if using

Divide evenly among 12 prepared muffin tins

Sprinkle with sparkling sugar or cinnamon, if desired

Bake 18-22 minutes or until a toothpick inserted in the center comes out clean

Cool five minutes before serving

Store uneaten muffins in an airtight container in the fridge for up to five days, or freeze for up to three months.

Cranberry-pumpkin Muffins (Gluten-free and plant-based)

by stephsimply, posted in Herald-Dispatch Articles, Recipes

“Historically, the health-promoting properties of cranberries have been based on folkloric remedies, which have existed for centuries. The healthy giving properties of this fruit were recognized by Native American Indians, and early New England sailors are said to have eaten the vitamin C-rich wild cranberries to prevent scurvy.”–Massachusetts Cranberries website

“Cranberries are one of just three fruits native to the United States.”–The Humble Gardener website

Photo by Irita Antonevica on Pexels.com

I couldn’t help but notice all of the ongoing fresh cranberry offerings and deals that have been found lately in the local grocery stores; therefore, I purchased a 12 ounce bag for myself.  Those inviting, bright crimson berries have often reminded me of mini Christmas baubles hanging from an evergreen branch.  Curiosity began to get the best of me, and I decided that I needed to learn more about these tiny ruby orbs.  Afterall, a fruit full of that much color had to have some redeeming qualities, and boy-oh-boy do they ever!

One of the first facts I noticed was that numerous medical and nutritional-based websites consider cranberries to be a so-called, “super-food,” due to their overall nutritional benefits.  Part of this designation is due to cranberries’ high levels of anthocyanins, a powerful antioxidant, that give cranberries their bright red color. (I knew that bright red color was important!) In addition to being consumed in its various forms as part of the treatment for and prevention of  UTIs, research has also linked cranberries to improving the function of the immune system as well as decreasing blood pressure. Additionally, there are several promising studies indicating cranberries may be helpful in slowing down the growth of cancer cells, particularly in certain types of tumorous growths.

Stir in fresh cranberries to your favorite fruit salad.

Several websites describe cranberries’ high levels of polyphenols may play a role in reducing the risk of cardiovascular disease.  Studies have also found that consuming cranberries, as part of a whole-foods healthy diet, regularly promotes the health of gums and teeth.  Cranberries are also believed to decrease inflammation associated with both chronic disease and aging, and these tiny powerhouse fruits offer numerous benefits to one’s gut health and microbiota. Additionally, the naturally low-sugar, high fiber berries possess anti-inflammatory properties.  Plus, like other berries, cranberries are high antioxidants, vitamin C, and vitamin K.

Cranberries are typically in season and widely available throughout the fall and into the early winter months.  They can be stored in a refrigerator for up to two months, and frozen for several more months for later consumption.  When choosing fresh cranberries, look for smooth skin that is firm to the touch and unwrinkled.  

Fresh, ripe cranberries have smooth, unwrinkled skin, and are said to bounce like a basketball.

Of course, cranberries are typically part of a traditional Thanksgiving meal, however, they are quite a versatile food that can be used in a wide array of recipes.  Add them to oatmeal, yogurt, fruit salads, and even dark, leafy green salads.  Cook them down into a sauce on the stove with some maple syrup, honey, or sugar, add a bit of cinnamon, and perhaps the zest or juice of an orange or a drop of orange extract.  Use this sauce as a condiment for toast, sandwiches, oatmeal, yogurt parfaits, or even in muffins.  Stir in fresh, or dried, cranberries into muffins, cakes, breads, and even cookie recipes.  The ways in which to use cranberries are only as endless as your imagination. 

Below is a recipe I created based upon one I found in an old Betty Crocker cookbook.  Betty Crocker cookbooks have been a mainstay for the members of my family, a tradition handed down to me and my siblings from both my mother and grandmother as Betty Crocker recipes are fairly easy to follow/create and typically use simple ingredients.  This recipe I adjusted to make it both gluten free and plant-based.  I added a few extras to it in order to, as my Grandmother Helen used to say, “doctor it up.”

Gently fold in cranberries into the batter, careful not to overstir the batter so that the muffins do not turn out “tough.”

Both my daughter and husband tried these plump muffins of goodness, despite the fact that they do not, per se, like cranberries.  To their surprise, they both really liked this recipe.  It is moist, but springy–like a good muffin should be.  The sparkling sugar adds a thin crusting effect to the muffin tops.  Plus, a large portion of the berries burst open into the batter during the baking process creating a just the right amount of tang and sweet.  Enjoy these muffins slightly cooled, but still warm, from the oven or warmed over in the microwave.  Share the goodness of these muffins, chock full of healthful benefits, with someone you love, and be sure to store the uneaten muffins in an airtight container or bag in the fridge or freeze them for quick morning or a snack time reheat on the run.

From my home to yours, I wish you homemade, happy, and healthy meals.

Use an ice cream scoop to help divide the batter evenly among 12 muffin cups.
White sparkling sugar, sprinkled on top, creates a nice crust to muffin tops.
Cool muffins on a wire rack.

Pumpkin Cranberry Muffins

Ingredients:

2 cups (I use a gluten-free variation.)

¾ cup sugar (Can use a sugar substitute, such as Swerve.) 

3 teaspoon baking powder

1 teaspoon cinnamon

½ teaspoon ginger

¼ teaspoon salt

1 can (15 ounce) of pure pumpkin

½ teaspoon orange extract 

½ cup apple sauce (Can substitute ½ cup oil if preferred.)

2 eggs or “flegg” equivalent (2 tablespoons ground flax seed + 5 tablespoons water, allow to sit in the fridge for 5-10 minutes.)

2 cups cranberries

½ chopped pecans or walnuts, optional

White sparkling sugar (If you do not have this on-hand, simply use regular sugar.)

Directions:

**Note: if using egg replacement, “flegg,” please make first and set aside in refrigerator until ready to use.

Preheat oven to 375 degrees

Line muffin tins with parchment paper or lightly grease.

In a large bowl, mix together flour, sugar, baking powder, cinnamon, ginger, and salt. Stir in pumpkin, orange extract, apple sauce, and eggs. Until just mixed–careful not to over mix.  Gently fold in cranberries and nuts if using. 

Using an ice cream scoop or spoon, divide batter evenly among muffin cups and sprinkle with sugar.  Before sprinkling with sugar, you can also top with a few cranberries, a bit of pumpkin seeds, or a bit of oats.

Bake for 25-30 minutes or until a toothpick inserted comes out clean.  Allow muffins to cool on a rack.  Serve warm. 

Makes 12 muffins that can be stored in the refrigerator for up to six days or frozen for up to 3 months.

Serve slightly cooled, but still warm from the oven.

(Almost) One-bowl Gluten pumpkin muffins with optional add-ins

by stephsimply, posted in Herald-Dispatch Articles, Recipes

“Oh my gourdness, it autumn!”–as seen on Country Living 

“Let’s give them pumpkin to talk about!” as seen on Elite Daily

Photo by cottonbro on Pexels.com

On October sixth, I wrote about when life hands you bad tasting, bitter ingredients turn them into a sweet slice of cake.  In response to that piece, a reader named Bonnie, sent me an email asking for the made-from-scratch pumpkin cake recipe to which I referred in the article.  When I read her email, I was touched by the fact, someone beside my parents and husband read my column!  Furthermore, I felt fortunate that she would take time out of her busy schedule to send me an email.  Then, I was gourd-smacked.  I didn’t have a recipe to share with her. Oh my gourdness! 

I didn’t have the guts (gourd it?) to tell her that when I wrote the original piece, I based my so-called recipe on my knowledge of ingredients of recipes for other cakes, muffins, as well as pumpkin pie.  The closest I ever came to baking a pumpkin cake was actually pumpkin muffins for Maddie, my daughter.  It soon became one of her favorite fall recipes which was made from a spice cake mix and blueberries.  Still, I couldn’t go(urd) breaking Bonnie’s heart.  She asked for a recipe.  I had to harvest something.

Photo by James Wheeler on Pexels.com

In the meantime, Maddie, who now lives at home, attends Marshall University as an art major, and works at La Famiglia at the MU student center, was showing me photos of the latest chalk art she had completed promoting the restaurant’s pumpkin cannoli’s.  In fact, her store manager had recently made one for Maddie to taste, and Maddie described in great detail how gourd the pumpkin cannoli tasted.  Maddie further added that she told her manager that the manager should try my pumpkin blueberry muffins. 

Maddie’s chalkboard art for La Famiglia at Marshall University Student Center

Hmm. . . I needed to patch some Zs on this thought.  After a good night’s rest, a new idea vined through my mind.  Why not create my own made-from-patch recipe for pumpkin blueberry muffins that could also double as a 9 x 13 cake if one desired?  I patched together some gourd research and soon enough, a new recipe was born, or should I say, carved.

Of course, I had to bake up a trail patch to taste.  Since I have celiac disease and should not eat wheat, I went with a gluten-free variation.  However, it should be noted that any all-purpose flour will work here just as well.  Additionally, I am not big on using a lot of oil in my food, mostly because it tends to create reflux which I prefer to avoid.   That said, you can always replace the applesauce with oil or melted butter if you prefer baking with a bit of fat.  Plus, with a variety of potential stir-ins, this recipe serves as a Jack-of- all-lanterns as there are many ways in which you could carve it up. 

This is the Jack-of-all-lanterns cake/muffin recipe. Pick your additions and stir up some gourdness!

Whether you are craving something a little sweet, or someone has asked you, “What’s cooking gourd-looking?”  Your answer can come straight from the vine!  Scoop out a bit of time to bake, and let the gourd times roll! Wishing you all of the pumpkin gourdness of fall!  

From my pumpkin patch to yours, I wish you happy, homemade, and hauntingly gourd pumpkin treats!  

P.S. Thank you, Bonnie, for your gourd inspiration.  Your email was the pumpkin of my pie, and it added spice to my life!

(Almost) One bowl Gluten-Free Pumpkin Muffins (or cake) with optional add-ins

Ingredients:

1egg or “flegg” (1 tablespoons ground flaxseed + 2 ½ tablespoons of water stir together and allow to sit for 15 minutes)

2 cups all purpose flour or oat flour  (I used oat flour to keep it gluten-free, but you could also use any gluten-free all-purpose flour)

1 cup brown sugar (Can substitute with other sugar or sugar replacement.)

1 teaspoon cinnamon

1 teaspoon pumpkin pie spice

1 tablespoon baking powder

¼ teaspoon salt

1 can (15 ounce) pure pumpkin 

½ cup unsweetened applesauce (Can also use oil or melted butter if preferred.)

½  cup milk (I like to use plant based, but any milk is fine.)

1 teaspoon vanilla extract or powder (I love vanilla powder for a more rich, vanilla taste.)

Optional stir ins: blueberries, cranberries, raisins, craisins, walnuts, even chocolate or white-chocolate chips

White sparkling sugar or cinnamon-sugar

Directions:

If  making a “flegg,” mix first and set aside.

Preheat the oven to 375 degrees.

Prepare 12 muffin tins by lining with paper, oil, or nonstick cooking spray.

In a large bowl, mix together dry ingredients until flour and spices are well blended.

Stir in egg (or flegg), pumpkin, applesauce, milk and vanilla until just combined without over-mixing.

If using an add-in, gently fold into batter.

Divide batter evenly among prepared muffin cups.

Sprinkle muffin tops with white sparkling sugar or cinnamon sugar.

Bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.

Allow muffins to cool on wire racks before serving

Can also pour batter into a prepared  9 x 13 pan and bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.  If choosing this variation, allow the cake to cool, and then frost if desired.

Store leftovers in the refrigerator or can freeze for up to a month.