Banana Date Nut Bran Muffins – Mary Hunt, MS, RDN

Ingredients

1 cup unprocessed wheat bran
1 1/2 cups whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 cup honey or 1/4 cup honey and 1/4 cup unsweetned applesauce for less sugar!
1 egg
3/4 cup milk
2 tablespoons oil
3 medium mashed bananas — the riper the better!
1/2 cup chopped dates or raisins
1/2 cup nuts, chopped pecans or walnuts

1. Preheat oven to 400 degrees. Combine wheat bran, flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves in a large bowl.

2. In a separate bowl, combine the honey, egg, milk, oil and mashed banana. Stir in dates and nuts. Add to dry ingredients, and stir just until moistened.

3. Spoon into lightly greased muffin tin, or paper muffin cups, and bake for 20 minutes.

4. Cool for 5 minutes, then remove from the muffin tin. When completely cooled, place in sealed container or plastic bag, and refrigerate or freeze. Defrosts in minutes.

Makes 12 high fiber muffins! Serving size 1.

Serving Suggestion
For a complete heart healthy breakfast, or alone for a snack, serve with 1/2 cup low-fat cottage cheese, 8 ounces of non-fat or low-fat milk, or Greek yogurt.