by Janet Andres

Created on: July 12, 2008

When you think of a high fiber muffin, chances are the first thing that pops into your head is bran. While it is true that bran is high on fiber list at about 12 grams of fiber per cup, don't forget about oatmeal or 9-grain porridge-like cereals, which have about 10 grams of fiber per cup. This recipe can be made using either, or a mix of half bran/half oatmeal. Adding a cup of fruit can also boost the fiber while lending a bit of sweetness. This recipe is also very low in fat, and does not call for any oil or eggs. If you want your muffins to be a bit more "desserty" you can skip the cinnamon and use chocolate chips instead of the fruit.

Ingredients:
1 cup water
3 cups bran or oatmeal
1 ripe banana
1/3 cup molasses
1 cup milk (you can use dairy milk, soy milk, rice milk, or almond milk)
1/2 cup sugar
2 cups whole wheat flour
3 tbsp ground flax
3 tsp baking power
1 tsp baking soda
1 tsp salt
1/2 tsp cinnamon
1 cup fruit (i.e. berries, mango, apple, raisins)

Preheat oven to 400. In a medium or large mixing bowl, combine bran/oatmeal, and water and set aside. (You want the bran or oatmeal to soften a bit before mixing it with the other ingredients.) In a small bowl, mash banana and add molasses, milk and sugar.

Add flour, ground flax, baking powder, baking soda, salt and cinnamon to the bran or oatmeal and mix thoroughly. Make a well in the center and then add banana mixture. Stir until combined, adding fruit at the very end. Do not over mix.

Spoon into lightly oiled muffin tin or stoneware muffin tray. This recipe makes 12 medium sized muffins. Bake for 20 minutes. Allow muffins to cool for at least 5 minutes before transferring to a cooling rack.

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