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March 12, 2020

High Fibre Orange Bran Flax Muffins (no sugar added!)

Muffins are a perfect food for toddlers because they’re portable, easy to make, freezeable, and best of all – they can be jam packed with nutrition!

These muffins are delicious and boast an impressive nutrient profile – with 7 grams of fibre (both insoluble and soluble types, which we will talk about below) and 7 grams of protein per muffin. For reference, anything 5 grams or more is considered an excellent source of fibre and 7 grams of protein is as much protein as is in 1 large egg! Pretty good for a muffin!

Back to the fibre – why is fibre important? There are two main types of fibre found in foods:

1) Soluble Fibre

2) Insoluble Fibre

Both types of fibre keep our guts healthy, keeps us full, regulate our blood sugar, and helps keep and ours and our little ones’ poops soft and regular. If your little one struggles with constipation (defined as pain or straining with pooping plus infrequency), ensuring they are eating adequate fibre and fluids is the first place to start.

While the recipe was developed with your little one’s nutrition in mind (no added sugar and chock full of nutrition), we will also provide the “older kid” or adult version of the muffins.

HIGH FIBRE ORANGE BRAN FLAX MUFFINS

Yield: 18 muffins

Ingredients

  • 1 1/2 cups oat bran

  • 1 cup wheat bran

  • 1/2 cup all purpose or whole wheat flour

  • 1/2 cup iron fortified infant cereal (can also use 1 cup total of flour and omit cereal)

  • 1 cup ground flaxseed

  • 1 tablespoon baking powder

  • 1 teaspoon cinnamon

  • Zest of 1 orange (this is important for flavour! Don’t skip)

  • 2 large oranges, peeled and seeded

  • 1 large ripe banana

  • 1 cup full fat buttermilk (or make your own by adding 1 tbs of lemon juice or vinegar in a measuring cup and adding in enough whole milk to equal 1 cup. Let rest 10 minutes)

  • 1/2 cup oil

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 1 teaspoon baking soda

  • 1 1/2 cups finely chopped dried fruit (raisins or prunes are great for littles!)

Directions

  1. Preheat oven to 375F. Line muffin pans with paper or silicone liners or grease well and coat with a light dusting of flour. Set aside.

  2. Combine oat bran, wheat bran, flour, cereal, ground flaxseed, baking powder, cinnamon, and orange zest in a large bowl. Set aside.

  3. In a blender or food processor, combine oranges, banana, buttermilk, oil, eggs, vanilla, and baking soda. Blend well until smooth.

  4. Pour wet mixture into dry ingredients, stirring just until combined. Don’t overmix. Stir in dried fruit if using.

  5. Fill muffin tins 3/4 full and bake for 18-20 minutes until muffins spring back when touched or toothpick comes out clean. Freeze for best results!

HIGH FIBRE ORANGE BRAN FLAX MUFFINS (BIG KID VERSION)

Yield: 18 muffins

Ingredients

  • 1 1/2 cups oat bran

  • 1 cup wheat bran

  • 1 cup all purpose or whole wheat flour

  • 1 cup ground flaxseed

  • 1 tablespoon baking powder

  • 1/2 teaspoon salt

  • 1 teaspoon cinnamon

  • Zest of 1 orange (this is important for flavour! Don’t skip)

  • 2 large oranges, peeled and seeded

  • 3/4 cup brown sugar

  • 1 cup full fat buttermilk (or make your own by adding 1 tbs of lemon juice or vinegar in a measuring cup and adding in enough whole milk to equal 1 cup. Let rest 10 minutes)

  • 1/2 cup oil

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 1 teaspoon baking soda

  • 1 1/2 cups dried fruit (dried cranberries or raisins) or fresh blueberries!

Directions

  1. Preheat oven to 375F. Line muffin pans with paper or silicone liners or grease well and coat with a light dusting of flour. Set aside.

  2. Combine oat bran, wheat bran, flour, ground flaxseed, baking powder, salt, cinnamon, and orange zest in a large bowl. Set aside.

  3. In a blender or food processor, combine oranges, sugar, buttermilk, oil, eggs, vanilla, and baking soda. Blend well until smooth.

  4. Pour wet mixture into dry ingredients, stirring just until combined. Don’t overmix. Stir in dried fruit if using.

  5. Fill muffin tins 3/4 full and bake for 18-20 minutes until muffins spring back when touched or toothpick comes out clean. Freeze for best results!

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You’re here because you know the importance of eating healthy and you care about raising healthy kids. But what about you, mama? You’re so busy taking care of others that we want to take care of you. These healthy snack ideas and quick recipes are perfect for busy moms, so you can have the energy you need to keep up and keep going.

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DON’T MISS YOUR FREEBIE

Powered-Up Mama: Healthy Snacks to Keep You Going

You’re here because you know the importance of eating healthy and you care about raising healthy kids. But what about you, mama? You’re so busy taking care of others that we want to take care of you. These healthy snack ideas and quick recipes are perfect for busy moms, so you can have the energy you need to keep up and keep going.