Welcome, baking enthusiasts! Today, we're diving into a recipe that is sure to brighten up your mornings - Banana Bran Muffins! These delectable treats are not only packed with flavor but they're also packed with health benefits, thanks to two key ingredients: bran and banana.
Let's start with bran. Bran is the outer layer of the grain that is removed during the milling process. While it may not sound too appetizing, bran is a powerhouse of nutrition. It's rich in fiber, which can help promote digestive health and keep you full and satisfied throughout the day. In fact, just one cup of bran contains a whopping 14 grams of fiber!
Now, let's talk about bananas. They are a delicious and convenient snack, and bananas are a great source of vitamins and minerals. They're high in potassium, which can help regulate blood pressure, and they're also a good source of vitamin C, which can boost your immune system. Plus, bananas are naturally sweet, so you can reduce added sugars in baking.
When you combine the two, you get a match made in muffin heaven. These Banana Bran Muffins are not only delicious, but they're also a great way to start your day off on the right foot. So, let's grab our aprons and get baking!
Related Article: What Are the 12 Best High-Fiber Foods to Improve Your Gut Health?
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Servings |
12 Persons |
|
Preparation Time |
20 Minutes |
|
Baking Time |
25 Minutes |
|
Total Time |
45 Minutes |
Nutritional Facts
|
Calories |
200 cal |
|
Protein |
5 g |
|
Carbs |
34 g |
|
Fat |
6 g |
Ingredients
- 2 large eggs
- ⅔ cup packed light brown sugar
- 1 cup mashed ripe bananas (2 medium)
- 1 cup buttermilk
- 1 cup unprocessed wheat bran
- ¼ cup canola oil
- 1 teaspoon vanilla extract
- 1 cup whole-wheat flour
- ¾ cup all-purpose flour
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon ground cinnamon
- ¼ teaspoon salt
- 1/2 cup chocolate chips (optional)
- 1/3 cup chopped walnuts (optional)
Instructions
- Set the oven to 400 degrees Fahrenheit. Coat muffin tins with cooking spray.
- In a larger bowl, combine eggs and brown sugar and whisk. Make sure bananas, buttermilk, wheat bran, oil, and vanilla are all whisked in.
- Combine whole-wheat and all-purpose flour, baking soda, cinnamon, and salt in a big basin. Create a well in the dry ingredients, add the wet components, and whisk everything together with a rubber spatula until it barely comes together. Stir in the chocolate chips. Scoop the batter into the muffin tins that have been prepared; they will be full. Top with walnuts.
- Bake the muffins for 15 to 25 minutes until the tops are golden brown and bounce back when lightly touched. Allow the pan to cool for five minutes. Before serving, loosen the sides and slide the muffins out onto a wire rack to cool slightly.
How to Store Banana Bran Muffins?
To keep your muffins fresh, wrap them individually in plastic wrap and store them at room temperature for a maximum of two days. Alternatively, you can freeze them in freezer bags for up to one month.
When you're ready to enjoy them, defrost them by removing the plastic wrap, then wrap them in a paper towel and heat them in the microwave on high for 30 to 45 seconds.
Unprocessed Wheat Bran-The Hero Ingredient!
Wheat bran is undeniably a nutrition powerhouse! Not only does it boast high levels of fiber, but it also contains a whole host of other vitamins and minerals that your body craves.
And let's not forget about the potential digestive and heart health benefits and its possible cancer-fighting properties. Of course, it's important to remember that wheat bran isn't for everyone
Those with gluten or fructan intolerances may need to look for alternative sources of fiber, and the phytic acid levels in wheat bran could limit mineral absorption. But, for those who can tolerate it, incorporating wheat bran into your diet could be a game-changer for your health and wellness!
Promotes Digestive Health
Wheat bran is a great addition to your diet for a healthier digestive system. Packed with insoluble fiber, it can add bulk to your stool and keep bowel movement regular. The fiber in wheat bran can help relieve or prevent constipation, and studies show that it is more effective in increasing faecal bulk than other insoluble fibers. Additionally, wheat bran alleviates digestive symptoms such as bloating and discomfort. Furthermore, bran is loaded with prebiotics, which help cultivate healthy gut bacteria and promote bowel health.
Helps Prevent Cancers
Besides its digestive benefits, wheat bran is believed to be a helpful agent in cancer prevention. Colon cancer, for example, is one of the most widespread cancers globally, and studies have shown wheat bran regularly included in one's diet can help minimize such risks.
Compared to other high-fiber grain sources, including oat bran, wheat bran shows explicit promise in reducing colon cancer risks. Wheat bran's high fiber content contributes to this risk reduction, but other components - such as natural antioxidants, phytochemical lignans, and phytic acid - also might play a significant role.
Preclinical studies also suggest wheat bran can contribute to protection against breast cancer due to the presence of phytic acid and lignan.
The rich fiber content can also reduce the risk of breast cancer by inhibiting estrogen absorption in the intestines, leading to lower circulating estrogen levels, which may positively impact cancer risks.
Promotes Heart Health
Including wheat bran in your daily diet could lead to a decreased risk of heart disease. Several observational studies indicate that higher fiber intake may minimize the risk of heart disease.
One small study discovered that after eating wheat bran cereal daily for three weeks, total cholesterol levels had significantly reduced with no "good" HDL cholesterol reduction.
Diets with higher dietary fiber may also reduce blood triglycerides associated with higher heart disease risks. Wheat bran can increase your overall fiber intake and help prevent heart disease.
Related Article: 3 Best Exercises for Improving Your Heart Health
Takeaway!
These easy-to-make healthy banana bran muffins are not only delicious, but they also pack a punch of nutritional benefits. With the inclusion of bran, you're treating your taste buds and your heart and digestive health. Bran has been shown to lower cholesterol levels, support a healthy digestive system, and even have anti-cancer properties.
So, the next time you need a tasty and nutritious snack, try these banana bran muffins and feel good about treating your body to a healthy indulgence.
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TRENDING ARTICLES
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