Bran muffins always taste so deliciously wholesome. These muffins have been modified to only contain a very small amount of fat and sugar and they are packed with healthful blueberries.
Blueberries are my absolute favorite berries, I eat them almost every day! Blueberries are packed with minerals and vitamins such as vitamin C and K and fiber but they are most famous for their pigments giving them their beautiful blue colour. Anthocyanin is the most known phytochemical in blueberries and gives them their high antioxidant properties.
Some of the health benefits of blueberries include:
1. One serving provides a low GI index of 4/100 and has been found to aid in glucose control and insulin sensitivity.
2. In addition to this blueberries have been found to lower blood cholesterol so in combination with their effect on glucose can lower your risk of heart disease and diabetes.
3. Recent findings suggest blueberries may help promote urinary tract health and lower the risk of infection
4. In the journal Archives of Ophthalmology, anthocyanin found in blueberries, have been shown to protect the retina from damage. People who eat blueberries have a lower risk of age related macular degeneration and cataracts.
5. Studies in rats have shown blueberries to increase motor skills, learning and memory. More recently human studies have been done which show the same significant improvement in memory in humans. Blueberries are thought to also aid in Alzheimers prevention.
The best part is frozen blueberries have been found to be just as healthful as fresh, so you can enjoy them all year round!
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Blueberry and banana bran muffins
Makes 12
Ingredients:
1 1/4 cup brown flour
1 teaspoon baking powder
1/2 teaspoon salt
1 1/4 cups bran flakes
2 tablespoons flaxseeds ground
3 tablespoons maple syrup ( or golden syrup)
2 tablespoons apple cider vinegar
1 tablespoon neutral oil (like canola)
1 teaspoon baking soda
1 1/2 cups plant milk
1 cup of frozen blueberries
2 ripe bananas
1 tsp vanilla paste
1 tsp mixed spice
Mix flour, baking powder, bran flakes, ground flax seeds, mixed spice and salt in a bowl. In a separate bowl mix melted coconut oil and add maple syrup, two mashed bananas and vanilla. Mix baking soda into milk and pour into your bowl of wet ingredients. Gently fold wet ingredients into dry, don’t over mix. Stir in the blue berries. Put into greased muffin tins or cup cake wrappers and bake at 200 degrees for around 15-20 minutes until golden on top and a skewer comes out clean.