Health News
When I was a teenager I had the best job ever! I worked at a beautiful coffee shop in Medford, WI before and after school. I loved baking and serving yummy muffins and cinnamon rolls to eager customers. The best part was that since we served everything fresh, I was allowed to take home all the leftover muffins. Yikes!
If I had more time, I would love to open my own cafe with "healthified" mochas and muffins! And these "Bran Muffins" would certainly be on the menu!
Almond bran is a new favorite baking product! There are many health benefits in the outer skin of the almond; which is the "bran" part of the almond. Almond Bran is 100% almond skin, so there are way less calories and fat (not that I'm afraid of the fat, but then we can add more coconut oil! :))). There are no man-made vitamins, chemicals or fillers. Almond Bran is just the yummy goodness of almond flavor and nutrition in a concentrated form.
"HEALTHIFIED" BRAN MUFFINS
1 1/2 cups ALMOND bran
1 cup unsweetened almond milk
1/3 cup coconut oil or butter
1 egg (3 if using coconut flour)
2/3 cup Swerve (or Just Like Brown Sugar*)
1/2 tsp pure vanilla extract
1 cup blanched almond flour (or 1/4 cup coconut flour)
1 tsp baking soda
1 tsp baking powder
1/2 tsp Celtic sea salt
1 tsp cinnamon (if desired)
Preheat oven to 350 degrees F. Grease muffin cups or line with paper muffin liners. Mix together almond bran and almond milk; let stand for 10 minutes. Beat together oil, egg, sweetener (*NOTE: if using Just Like Brown Sugar, I suggest to add 1 tsp of stevia glycerite for a better sweet flavor) and vanilla and add to bran mixture. Sift together almond flour, baking soda, baking powder and salt (and cinnamon if desired). Stir flour mixture into bran mixture, until just blended. Spoon batter into prepared muffin tins. Bake for 30-35 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool and enjoy! Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Bran Muffins = 167 calories, 7.1g fat, 3.5g protein, 25.6g carbs, 2.5g fiber
"Healthified" Almond Flour Bran Muffins = 127 calories, 11g fat, 4g protein, 3.9g carbs, 2.9g fiber (1 effective carbs)
"Healthified" Coconut Flour Bran Muffins = 102 calories, 7g fat, 3g protein, 3.8g carbs, 2.9g fiber (0.9 effective carbs)
I have very helpful charts like this in all of my cookbook (including other food items like pasta, breads, condiments, and others): Click HERE to find them.
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Health News
Bran Muffins
When I was a teenager I had the best job ever! I worked at a beautiful coffee shop in Medford, WI before and after school. I loved baking and serving yummy muffins and cinnamon rolls to eager customers. The best part was that since we served everything fresh, I was allowed to take home all the leftover muffins. Yikes!If I had more time, I would love to open my own cafe with "healthified" mochas and muffins! And these "Bran Muffins" would certainly be on the menu!
Almond bran is a new favorite baking product! There are many health benefits in the outer skin of the almond; which is the "bran" part of the almond. Almond Bran is 100% almond skin, so there are way less calories and fat (not that I'm afraid of the fat, but then we can add more coconut oil! :))). There are no man-made vitamins, chemicals or fillers. Almond Bran is just the yummy goodness of almond flavor and nutrition in a concentrated form.
Why do I love almond bran? Almond Bran contains:
Less than half the fat...so I can add more BUTTER! lol
Almost 4 times the fiber
4 times the phytosterols
20 times the amount of stigmasterol
7 times the amount of campesterol
"HEALTHIFIED" BRAN MUFFINS
1 1/2 cups ALMOND bran
1 cup unsweetened almond milk
1/3 cup coconut oil or butter
1 egg (3 if using coconut flour)
2/3 cup Swerve (or Just Like Brown Sugar*)
1/2 tsp pure vanilla extract
1 cup blanched almond flour (or 1/4 cup coconut flour)
1 tsp baking soda
1 tsp baking powder
1/2 tsp Celtic sea salt
1 tsp cinnamon (if desired)
Preheat oven to 350 degrees F. Grease muffin cups or line with paper muffin liners. Mix together almond bran and almond milk; let stand for 10 minutes. Beat together oil, egg, sweetener (*NOTE: if using Just Like Brown Sugar, I suggest to add 1 tsp of stevia glycerite for a better sweet flavor) and vanilla and add to bran mixture. Sift together almond flour, baking soda, baking powder and salt (and cinnamon if desired). Stir flour mixture into bran mixture, until just blended. Spoon batter into prepared muffin tins. Bake for 30-35 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool and enjoy! Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Bran Muffins = 167 calories, 7.1g fat, 3.5g protein, 25.6g carbs, 2.5g fiber
"Healthified" Almond Flour Bran Muffins = 127 calories, 11g fat, 4g protein, 3.9g carbs, 2.9g fiber (1 effective carbs)
"Healthified" Coconut Flour Bran Muffins = 102 calories, 7g fat, 3g protein, 3.8g carbs, 2.9g fiber (0.9 effective carbs)
I have very helpful charts like this in all of my cookbook (including other food items like pasta, breads, condiments, and others): Click HERE to find them.
Flour Substitutions (Per Cup) | |||||
FOOD | Rate | Carbs | Sugars | Fiber | Calories |
Rice Flour (GLUTEN-free foods) | Bad | 127 | 0.2 | 3.8 | 578 |
White Flour | Bad | 100 | 0 | 4 | 496 |
Wheat Flour | bad | 87 | 0 | 14 | 407 |
Oat Flour | bad | 78 | 0 | 12 | 480 |
Almond Flour | Best | 24 | 4 | 12 | 640 |
Peanut Flour | Best | 21 | 4 | 9 | 196 |
Coconut Flour | Best | 80 | 0 | 48 | 480 |
Flaxseed meal  | Best | 32 | 1560 | 32 | 480 |
Psyllium Husk Powder | Best | 80 | 0 | 72 | 280 |
Almond BRAN | Best | 40 | 2 | 34 | 156 |
- Mocha Fudge Cake And Converting Flours
In my family we treat corn, carrots, potatoes, rice?starchy foods, as if they were sweets (starch and sugar = excess weight gain). They are all starchy carbohydrates as are the products made from them (chips, cereal, rice cakes and snacks). So we never...
- Mint Chocolate Chip Cookies
3/4 cup butter or coconut oil 1/2 cup erythritol (or 1/2 cup Swerve) 1 tsp stevia glycerite (omit if using Swerve) 1 egg 1 tsp vanilla extract 1 tsp peppermint extract 1 1/2 cups blanched almond flour 1/4 cup unsweetened cocoa powder 1 tsp...
- Gingerbread
My mom loves gingerbread! I can't wait for her to try this. 1/2 cup coconut flour 1/2 cup almond flour 1/8 tsp Celtic sea salt 1/2 tsp baking soda 1/2 tsp baking powder 1 1/2 tsp ginger 1 tsp cinnamon 5 eggs 1/2 cup unsweetened almond milk 1/4 cup...
- Peanut Blossoms
1 3/4 cups peanut flour 1/2 tsp Celtic sea salt 1 tsp baking soda 1/2 cup butter, softened 1/2 cup erythritol or xylitol 1/2 tsp stevia glycerite 1/2 cup peanut butter 1 egg, beaten 1 tsp vanilla extract 2 TBS almond milk 40 sugar free peanut butter...
- Baby "corn" Bread
This is a great addition to your favorite chili recipe. There is no need to use expensive "blanched" almond flour in this recipe. Ground almond meal works great because you want more of a 'texture' to this bread anyway. "HEALTHIFIED" CORNBREAD...