High Fibre Apple and Cranberry Muffins

The majority of us are not getting enough fibre in our diets. Fibre is key to a healthy digestive system and helps keep you regular as well as increasing satiety after eating. These muffins are super high in fibre, quick to make and you can change the fruit depending on what is in season; blueberries, pears, peaches and feijoas would all work well. Now that I am nearly 38 weeks pregnant, I made a double batch of these and put some in the freezer for those anticipated late nights feeds 🙂
Great for lunchboxes too!

Makes 12 muffins
Prep time: 10 mins
Cook time: 20-25 mins

Ingredients
1 cup wholemeal flour
1 tsp baking powder
2 tsp cinnamon
A good pinch of salt
1 1/2 cups bran flakes (wheat bran)
1/2 cup cranberries (raisins or chopped dates also work well)
1/4 cup golden syrup (or maple syrup)
1/4 cup oil (any vegetable oil is fine, I used olive oil)
2 medium-sized bananas, mashed (the riper the better)
1 tsp vanilla
2 eggs
3/4 cup plain yoghurt
1 tsp baking soda
1 cup stewed apple (or grated would work as well)

Step 1
Pre-heat oven to 200 degrees on bake. Line a muffin tin with paper cases or grease them well with butter/spray oil.

Step 2
Sift flour and baking powder into a medium-sized bowl. Add the sifted husks and stir in the salt, cinnamon, bran and cranberries.

Step 3
In another bowl, whisk together the golden syrup, oil, bananas, vanilla, egg, yoghurt and soda until smooth. Add the apple or whatever fruit you like.

Step 4
Add the wet mixture to the dry and fold together with a wooden spoon until just combined. Don’t overmix or you will get little rocks instead of fluffy muffins.

Step 5
Spoon tablespoons of the mixture into paper cases. Try and keep them fairly even. Place in the oven for 20-25 minutes (depending on your oven) until the tops are golden and they spring back when lightly pressed. Allow to cool on a rack.

Enjoy with some butter and a good cuppa 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *