Hearty Oat & Walnut Muffins with Dried Fruit
These robust muffins are a wholesome delight, perfect for those maintaining a low-sugar or low-refined-carb diet. Inspired by a friend's recipe, they are crafted without any flour or refined sugar, making them suitable for the South Beach Diet Phase 2. Each muffin is packed with nutritious oats, oat bran, and ground flax seeds, which not only provide essential fiber but also substitute for butter or oil, ensuring a moist and fluffy texture. Chopped walnuts add a delightful crunch, while optional cranberries or blueberries bring a touch of natural sweetness without overpowering the earthy flavors. Ideal for breakfast or a snack, these muffins can be enjoyed fresh or stored in the freezer for later. A mindful choice for those managing cholesterol levels, they embody health without sacrificing taste. Savor these hearty treats and appreciate the simple joys of wholesome baking.
N/A
Servings
157
Calories
13
Ingredients
Ingredients
banana
1 (mashed)
eggs
3 (lightly beaten)
soya milk
1 cup
vanilla extract
1/4 teaspoon
old-fashioned oatmeal
1 cup
oat bran
1 cup
ground flax seeds
2 tablespoons
baking powder
1/2 teaspoon
baking soda
1/2 teaspoon
salt
1/2 teaspoon
cinnamon
1 teaspoon
chopped walnuts
3/4 cup
dried cranberries
3/4 cup (or blueberries, fresh or frozen)
Instructions
1
Preheat your oven to 350°F (175°C) and grease a 12-cup muffin tin or line with muffin liners.
2
In a small bowl, thoroughly mix the wet ingredients: mashed banana, beaten eggs, soya milk, and vanilla extract until well combined.
3
In a larger mixing bowl, combine the dry ingredients: old-fashioned oatmeal, oat bran, ground flax seeds, baking powder, baking soda, salt, and cinnamon. Stir until incorporated.
4
Pour the wet mixture into the bowl of dry ingredients, and mix until just combined to avoid overmixing.
5
Carefully fold in the chopped walnuts and your choice of dried or fresh fruit, if using.
6
Spoon the batter into the prepared muffin tin, filling each cup approximately 3/4 full.
7
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
8
Allow the muffins to cool in the pan for about 2 minutes before transferring them to a wire rack to cool completely.
9
These muffins can be enjoyed immediately or frozen for future use. Just thaw them when you’re ready for a healthy treat!
Nutrition Information
8g
Fat
19g
Carbs
5g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the primary health benefits of Hearty Oat & Walnut Muffins?
These muffins are crafted without flour or refined sugar, making them high in fiber and suitable for those managing cholesterol or following a low-refined-carb diet.
Are these muffins compatible with the South Beach Diet?
Yes, these muffins are specifically designed to be suitable for Phase 2 of the South Beach Diet.
What temperature should I preheat my oven to?
The oven should be preheated to 350°F (175°C) before baking.
How many muffins does this recipe yield?
This recipe is designed for a standard 12-cup muffin tin, yielding 12 muffins.
What serves as the moisture base instead of butter or oil?
The combination of mashed banana, eggs, and ground flax seeds provides the necessary moisture and fluffy texture without added fats.
What type of oats are required for this recipe?
You should use old-fashioned oatmeal rather than instant or steel-cut oats for the correct texture.
Can I use fresh fruit instead of dried fruit?
Yes, you can substitute the dried cranberries with fresh or frozen blueberries if preferred.
How long do the muffins need to bake?
Bake the muffins for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
Are these muffins freezer-friendly?
Yes, they can be stored in the freezer and thawed whenever you need a healthy snack.
How many calories are in one muffin?
Each muffin contains approximately 157 calories.
What is the protein content per serving?
Each muffin provides 5g of protein.
Do these muffins contain any flour?
No, this recipe uses old-fashioned oatmeal and oat bran as the structural base instead of traditional flour.
How much fiber is in each muffin?
Each muffin contains 3g of dietary fiber.
What is the carbohydrate count per muffin?
There are 19g of carbohydrates per muffin.
How much fat is in one serving?
One muffin contains 8g of fat, primarily from the walnuts and flax seeds.
Can I substitute the soya milk?
While the recipe calls for soya milk, you can likely substitute it with another milk of your choice, though results may vary slightly.
How do I prevent the muffins from sticking to the pan?
You should grease the muffin tin thoroughly or use paper muffin liners.
Should the banana be prepared in a specific way?
Yes, the banana should be mashed before being mixed with the other wet ingredients.
What is the purpose of adding ground flax seeds?
Ground flax seeds add essential fiber and help provide a moist texture in the absence of butter or oil.
How full should I fill the muffin cups?
Spoon the batter into the cups until they are approximately 3/4 full.
How long should the muffins cool in the pan?
Allow them to cool in the pan for about 2 minutes before moving them to a wire rack.
Does this recipe use baking soda or baking powder?
This recipe uses 1/2 teaspoon of both baking powder and baking soda.
Are there any refined sugars in this recipe?
No, the recipe is free from refined sugars, relying on fruit for natural sweetness.
What spices are used for flavoring?
The recipe uses 1 teaspoon of cinnamon and 1/4 teaspoon of vanilla extract.
Is there salt in this recipe?
Yes, the recipe includes 1/2 teaspoon of salt.
What kind of walnuts should I use?
The recipe calls for 3/4 cup of chopped walnuts.
Can I use oat bran substitutes?
The recipe specifically requires oat bran for texture and fiber; substitutions may change the nutritional profile.
How many eggs are needed?
You will need 3 eggs, lightly beaten.
Is the vanilla extract mandatory?
It is recommended for flavor, using 1/4 teaspoon.
What is the best way to mix the ingredients?
Mix wet and dry ingredients separately first, then combine and mix until just incorporated to avoid overmixing.