Fiber is an important component in our diets as it helps reduce excess cholesterol and keeps our colon “scrubbed” and working well. Many of us don’t get enough fiber mainly because we eat so much food that has had this nutrient removed; processed food. Take the time to make this muffin recipe for added fiber. It also tastes good and makes a great starter for breakfast or a good mid-morning snack. It freezes well, too so even if there is just you, make a batch and store extras in the freezer.
HIGH FIBER FRUIT & NUT MUFFINS
¾ cup flour
½ cup flax seed meal (ground flax seed)
½ cup oat bran
½ cup raisins
1 tsp. baking soda
½ tsp. baking powder
½ tsp. salt
1 tsp. cinnamon
Nuts, dried fruit, seeds
1 cup chopped walnuts or favorite nuts
½ to 1 cup additional nuts and fruits such as pumpkin seeds, dried cherries, cranberries, or sunflower seeds
1 tsp. vanilla
2 carrots roughly chopped
1 apple cored & roughly chopped
¼ cup honey (raw and unfiltered)
Preheat oven to 325 deg. Line a muffin tin with muffin papers or grease thoroughly. Combine all the dry ingredients in a bowl and use a wire whisk to blend well. Combine the dry mixture with the walnuts, raisins and other dried fruit and seeds stirring to coat fruit and nuts. In a food processor, process the carrots until finely chopped. Add the apple and pulse until finely chopped. Add 3 eggs, honey and vanilla and whir just to break up eggs. Combine this “wet” mixture with the “dry” mixture stirring to blend. Do not over stir. At this point you may need to add a little water if the mixture is too dry to stir. This is a very thick mixture.
Fill muffin tins ¾ full. Bake in a 325 deg. oven 15 minutes or until done. Doneness can be tested by inserting a toothpick into the muffin. If it comes out clean, it is done. If it has batter on it, bake a few more minutes then retest. Makes about 12 muffins.