Sunday, October 6, 2013

Power Packed Healthy 
High Fiber Blueberry Muffins!

On Sunday.

So I’m thinking homemade, from scratch, blueberry muffins are in order. It’s Sunday. I love homemade muffins! 
Before I give you the recipe...Let's Talk Fiber:
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health and do you consume enough fiber each day? If you are like most Americans, then you probably consume about 10 to 15 grams of fiber a day. Unfortunately, this is just not enough. According to the Journal of the American Medical Association (JAMA), we should actually be eating anywhere from 20 to 35 grams of fiber a day.

What exactly is fiber?

Fiber is the element in plants (like fruits, vegetables and whole grains) that our bodies do not digest. Fiber is different from most foods that we eat in that, unlike most foods which are absorbed and digested, fiber is not absorbed or digested. It passes quickly through your digestive tract, mostly intact, and it is not broken down like other foods. The fact that fiber is mostly left intact is a good thing as it creates bulk which aids in moving stool and harmful carcinogens through the digestive tract. Without enough fiber in your diet, you will have irregularity, constipation, and sluggishness. Insufficient fiber can also increase your risk of colon cancer, as well as other serious health issues.

Because fiber helps to move stool through your digestive tract and colon, it actually helps to prevent colon cancer as it keeps your colon clean and healthy. Other health benefits of fiber include reducing the incidence of heart disease, lowering cholesterol, blood pressure, glucose levels and inflammation, and even weight loss. Fiber can help with weight loss because it creates a fullness within your intestines that helps you to eat less.

There are two kinds of fiber: soluble and insoluble.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

"Baking these muffins is a fun way to spend a Sunday afternoon, which is exactly what I did!"

1 1/2 cups Spelt Flour 
(Bob's Red Mills Brand 4 grams fiber per 1/4 cup) 
3/4 cup Flaxseed Meal 
(Bob's Red Mills Brand... 4 grams fiber for 2 tblspn)
3/4 cup Oat Bran
 (Bob's Red  Mills Brand...6 grams fiber per 1/3 cup)
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
1 peeled shredded apple (fiber)
3/4 cup shredded carrots (fiber)
1 1/2 cup blueberries (fiber)
1/8 cup finely chopped dates (fiber)
3/4 cup honey
    3/4 cup unsweetened coconut milk (SILK BRAND)
2 beaten eggs
1/4 cup coconut flakes (fiber)
                        1. Mix together all dry ingredients
                         2. Mix together all wet ingredients
  3. Combine
4. Fold in Carrots, Dates, blueberrys, and apples

5. Bake at 400 degrees...Makes 15-16 muffins

A very accurate 18 minutes later my bountiful muffins were done! They’re Blueberry with a touch of sweetness from the honey, and with all that bran and flaxseed packed in I don’t feel like I’m eating empty calories. I handed these off to my boys as a grab-and-go breakfast. Might you retire your sugar-loaded blueberry muffin from the bakery and do the same?

1 comment:

marnierae said...

Yummiest muffins ever!!!!