I’ve finally made the switch to buying things that are whole grain/whole wheat. For the longest time, I didn’t buy the whole wheat pasta, for example, because I thought it would taste bad. The funny thing is it doesn’t taste any different to me than regular pasta, and with an average of 6 grams of fiber per serving, it makes sense to eat that since adding fiber to your diet helps you stay fuller longer. I’ve also switched to whole wheat flour too. With 7.2 grams of fiber per 1/2 cup, I use that to make cookies, homemade pancakes, waffles, etc… I learned that using whole wheat flour retains the bran and the germ as well as folate, thiamin, magnesium, vitamin B6 and E, which all-purpose flour does not have. Usually when baking, I use 50/50 between whole wheat and regular flour. Using all whole wheat flour sometimes makes baked goods more dense and it absorbs more of the liquid so muffins, for example, may not be as moist. One other thing I learned about whole wheat flour is that the shelf life is much shorter than all purpose flour, so it is recommended that you store it in the freezer. This leads me to today’s muffin recipe:
Banana Bran Muffins. Serves 12
- 2 cups high-fiber cereal, such as All-Bran
- 2 cups fat free milk, heated until hot (but not boiled)
- 3/4 cup all purpose flour
- 1 cup whole wheat flour
- 2 1/2 tsp. baking powder
- 1/4 tsp. baking soda
- 2 tsp. cinnamon
- 1/4 tsp. ground nutmeg
- 1/8 tsp. kosher salt
- 1/4 cup molasses (or I used honey)
- 1/4 cup egg substitute, or 1 egg, lightly beaten
- 1/4 cup canola oil
- 1 tsp. vanilla extract
- 2 medium bananas, mashed
- 3/4 cup dried currants or cranberries (I used 1/4 cup mini chocolate chips instead!)
Preheat oven to 375. Spray standard muffin tin with cooking spray.
In a large bowl, combine the cereal and warmed milk. Let stand, stirring occassionally, about 15 minutes.
Meanwhile, in a medium bowl, combine both flours, the baking soda, baking powder, cinnamon, nutmeg, and salt. Set aside.
When the cereal mixture is ready, add the molasses (or honey) egg substitute, oil, vanilla and bananas. Mix well. Add the cereal/milk mixture to the dry ingredients and stir just until the ingredients are moistened. Stir in the currants (or chocolate chips!)
Spoon the batter into the muffin tins. Bake for 20-25 minutes or until an inserted toothpick comes out clean.
- Each muffin: 224 calories
- 5 grams fat
- 6 grams fiber
Recipe adapted from a book called “The Bonus Years Diet”by Dr. Ralph Felder and Carol Colman.