Happy Monday, everyone!
Spring break may be over, but spring has sprung here in Texas. With apologies to friends and readers facing snow and sleet on this mid-March day, it is a gorgeous, 74-degree day in these parts. It translates to lots of outdoor exercise, frolicking, and running after Nick at the park, so I need to get back on track after a week of fun and indulgence with my sister in Florida.
In short, it’s time for another healthy mug recipe!
This time it’s a 100% bran muffin (no flour, just über-fiber). I’m especially excited about this muffin because Kevin tried it, without prompting…and gave it a thumbs up! I believe his precise phrase was “Yeah, that’s pretty good,” which is the equivalent of “freaking brilliant” in Kevin-speak.
Many traditional bran muffin recipes rely on bran cereal, but I used unprocessed wheat bran (also labeled as Miller’s bran) for this nouveau muffin. You can find it in boxes (typically Hodgson Mill brand) near the flours in the baking section, or in bags (typically Bob’s Red Mill brand) in the health food section of the store; if you have a grocery or health food store with a good bulk foods section, you can typically find it in bulk, too. It is very inexpensive ( under $2.00 for a generous bag or box). That means the cost of one muffin is close to 25 cents.
If you happen to have All-bran style bran cereal, or bran flakes cereal, you can use it: simply pulverize in a food processor until you have 1/3 cup. Most of the ready-to-eat bran cereals have added sugars, so you may want to skip the stevia in the recipe.
A bran muffin doesn’t seem complete to me without some raisins, so in they went; you can customize to your liking with various dried fruits, nuts, seeds, spices, and more. Be prepared: this humble muffin delivers hours of satisfaction and energy, perfect for plowing through the Monday morning to-do list!.Print
- 1/3 cup unprocessed wheat bran (Miller’s bran)
- 2 teaspoons flax seed meal (ground flax seeds)
- 1/2 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- pinch of fine sea salt
- 1 large egg
- 2 packets Truvia, Stevia or Provia sweetener
- 2–1/2 tablespoons milk (dairy or non-dairy)
- 1/4 teaspoon vanilla extract
- 1 tablespoon raisins
- In a small bowl, whisk the bran, flax seed meal, baking powder, cinnamon, and salt.
- In another small bowl, whisk the egg, sweetener, milk, and vanilla until blended.
- Add the egg mixture and raisins to the bran mixture, stirring until blended.
- Lightly spray a 14-oz coffee cup with nonstick cooking spray; spoon in batter, smoothing top.
- Microwave on regular HIGH setting for 1-1/2 minutes until set at the center.Cool at least 5 minutes before eating.Eat in the mug, or remove from mug and eat out of hand.
Make-Ahead: The muffin can be made up to 12 hours before eating. Cool completely (in or out of the mug) and store in an airtight container.
- Category: breakfast, snack, muffin
- Serving Size: entire recipe
- Calories: 167
- Sugar: 5.8 g
- Fat: 7.0 g
- Trans Fat: 1.7 g
- Carbohydrates: 21.1 g
- Fiber: 11.7
- Protein: 10.8