Apple Cider Pumpkin Muffins are Refined Sugar Free

Apple cider pumpkin muffins are refined-sugar-free - sweetened only with molasses and maple syrup.

Apple cider pumpkin muffins are refined-sugar-free – sweetened only with molasses and maple syrup.

Pumpkin and apple are a great combination. The flavours both go well with spice and adding diced apples to the batter helps keep the muffins from feeling too dense. The apple cider is just a nice touch.

Apple Cider Pumpkin Muffins have been my go-to snack all week. I have been packing them in my lunch and have enjoyed them late afternoon with a little almond butter.

Apple cider pumpkin muffins are refined-sugar-free - sweetened only with molasses and maple syrup.

Apple Cider Pumpkin muffins are my kind of muffin — not too sweet.

If you prefer muffins that are more cake-like (i.e. light-textured and extra sweet) then this recipe is not for you. Apple cider pumpkin muffins are barely sweet, but still satisfying for an afternoon snack. Enjoy them with peanut butter, almond butter or a little cream cheese.

Tips: These muffins have a thick batter that doesn’t spread so you really can overfill the muffin tins. This recipe makes 16 generous muffins. You can substitute oil for some or all of the melted butter.

Apple Cider Pumpkin Muffins

Makes 16-18 muffins

Ingredients:

  • ¾ cup butter, melted and cooled
  • ½ cup Crosby’s Fancy Molasses
  • ¼ cup maple syrup
  • 1 Tbsp. vanilla
  • 3 large eggs
  • ½ cup apple cider (juice not vinegar)
  • 15 oz pumpkin puree
  • 3 cups flour, spooned in
  • 2 tsp. baking powder
  • ½ tsp. baking soda
  • 3/4 tsp salt
  • 4 tsp ginger
  • 4 tsp cinnamon
  • ½ tsp nutmeg
  • 1/8 tsp cloves
  • 1 medium apple, peeled, cored and finely diced
  • ¼ cup pumpkin seeds

Instructions:

  1. Preheat oven to 350 F and grease muffin pans or line them with paper liners
  2. In a medium bowl, beat together the melted butter, molasses and maple syrup. Beat in vanilla and eggs, one at a time. Beat in cider and pumpkin puree.
  3. In a large bowl, whisk the flour, baking powder, baking soda, salt and spices. Stir in apple, mixing with your hands if necessary to separate the pieces.
  4. Add wet ingredients to dry and stir gently until almost combined.
  5. Spoon into prepared muffin pans, heaping the batter.
  6. Sprinkle with pumpkin seeds.
  7. Bake, 30-35 minutes until they spring back lightly when touched or a tester comes out clean.
  8. Cool 10-15 minutes before removing from the pans.

Apple cider pumpkin muffins are refined-sugar-free - sweetened only with molasses and maple syrup.

Refined Sugar Free Snacks – 14 Recipes in a Free eBook

Refined sugar free snacks- 14 wholesome recipes

Cooking and baking with 100% natural sweeteners is easier than you think.

Make your own refined sugar free snacks: From warming drinks to wholesome muffins, cookies and healthful energy bites, going (white) sugar-free in your kitchen is deliciously doable. Molasses is lower in sugar and carbs than white sugar, plus it adds flavour, some nutrients and a wholesome kind of sweetness to your recipes.

Fancy molasses is made from the pure juice of sugarcane that’s inverted into a syrup (not unlike the maple syrup making process). 

Fancy molasses isn’t a by-product of the refined sugar making process. It is simply pure sugarcane juice that is inverted into a syrup.

Infographic - COnsumer

Fancy molasses can be used in place of, or in conjunction with, other natural sweeteners.

Do you have favourite recipes that call for honey, maple syrup or agave? Try substituting molasses for half of that sweetener and see where the flavour takes you. You’ll find that molasses is especially well-suited to chocolate and spices.

Not just for sweet recipes.

Molasses is versatile – use it instead of sugar in savoury dishes like sauces, dressings and marinades.

Eating well starts with wholesome ingredients. In this free eBook you’ll see how being selective about the sweeteners you choose will help you create food that is better for you and those you choose to share it with.

These 14 recipes for refined sugar free snacks include muffins, energy balls, sweet drinks, granola bars and cookies. Many of the recipes are gluten-free and/or vegan.

Refined-Sugar-Free Snacks – Free eBook

Refined sugar free snacks- 14 wholesome recipes

Whole Wheat Zucchini Pancakes Recipe

Whole wheat zucchini pancakes are hearty and wholesome and include one serving of vegetables in each portion.
Whole wheat zucchini pancakes are hearty and wholesome and include one serving of vegetables in each portion. 

I’m a proponent of pancakes for supper. And it isn’t just a Shrove Tuesday thing. Some days, having breakfast for supper is just what everyone needs.

But then there is always the question of vegetables, as in “How do you pair vegetables with pancakes and syrup?” It’s a good question since suppertime is usually the only time of day that my kids eat vegetables.

Whole wheat zucchini pancakes are hearty and wholesome and include one serving of vegetables in each portion.

The solution: Whole wheat zucchini pancakes (for breakfast, brunch or supper). It’s an easy way to slip a few vegetable into a comfort food meal.

Pancakes make a great lunchbox meal too. Just cut the pancakes into bite-sized pieces and pack in a reusable container with a serving of maple syrup (or a molasses-maple syrup blend) on the side. Here’s how to make a molasses-maple syrup blend: 3 Tbsp. maple syrup and 1 Tbsp. molasses.

This recipe is adapted from the wonderful website, Pinch of Yum.

Whole Wheat Zucchini Pancakes

Serves 4 (makes 8 pancakes)

Ingredients:

  • ½ cup + 2 Tbsp. flour
  • ½ cup  whole wheat or spelt flour
  • 3/4 tsp. baking soda
  • 1/4 tsp. salt
  • 2 Tbsp.  flax meal (ground flaxseed)
  • 2 eggs
  • 2 Tbsp. oil
  • 1 cup milk
  • 1 Tbsp. Crosby’s Fancy Molasses
  • 1 cup coarsely shredded zucchini

Instructions:

  1. In a large bowl whisk the dry ingredients.
  2. In a medium bowl whisk the eggs then add the oil, milk and molasses.
  3. Add the wet to the dry and stir until almost incorporated.
  4. Stir in the zucchini and mix until combined.
  5. Drop by 1/3 cup measure on a medium-hot, well-greased frying pan.
  6. Flip when the batter is set and the edges lose their wet look.
  7. Keep warm until ready to eat.
  8. Drizzle with a maple syrup, or a molasses maple syrup blend (3 Tbsp. maple syrup and 1 Tbsp. molasses)

Chocolate Pecan Energy Bites a Healthy Gluten Free Treat

Pecan Chocolate Energy Bites sm

Chocolate Pecan Energy Bites make a great healthy snack. They’re gluten-free, vegan and Paleo too.

I’m always on the hunt for road trip snacks. I don’t mind stopping along the way to buy something to eat – it helps to break up the drive and relieve the kids’ boredom. But more often than not, the most satisfying road trip snacks are those that you pack from home.

Cookies are a staple for us, and hard boiled eggs, along with whatever leftovers might be in the fridge. And fruit of course, if we’re travelling within Canada. Chocolate pecan energy bites are the newest addition to my travel snack repertoire.

Chocolate Pecan Energy Bites make a great healthy snack. They're gluten-free, vegan and Paleo too.

Chocolate Pecan Energy Bites are the perfect afternoon pick-me-up for those times when you want something with staying power. 

The combination of nuts, dates, and  unsweetened cocoa powder — along with a little molasses and maple syrup to help bind everything together — creates a healthy treat with substance.

Chocolate Pecan Energy Bites are made made with no refined sugar.

This is a versatile recipe. Molasses helps to make them taste more chocolaty and you could always replace the Tbsp. of maple syrup with more molasses. Or you could use a little honey. The recipe works well with both pecans and walnuts and is especially good when made with a combination of the two. Also, I find the texture is best when I use Medjool dates.

UPDATE: I seem to be making this recipe weekly and have had delicious success with the following combinations:

  • Sunflower seeds, pumpkin seeds and chia. Delicious as ever! The ratio is: 1/2 cup each of sunflower & pumpkin seeds and 1 Tbsp. chia.
  • All cashews.
  • Half a cup of cashews and half a cup of walnuts.

This recipe has been adapted from The Rawtarian

Chocolate Pecan Energy Bites

Makes 16 generous balls

Ingredients:

  • 1 generous cup pecans or walnuts (or a combination)
  • 1 cup pitted dates (lightly packed)
  • 1/3 cup cocoa powder
  • 1 Tbsp. Crosby’s Fancy Molasses
  • 1 Tbsp. maple syrup
  • ¼ cup unsweetened shredded coconut
  • ¼ tsp. salt

Instructions:

  1. Whir the nuts in a food processor until crumbly.
  2. Add the dates and process until nuts and dates are combined.
  3. Add remaining ingredients and process until the mixture sticks together. (Don’t let it get too smooth – you still want some texture.)
  4. Form into tablespoon-sized balls and chill.

Nutritional info: Per ball. Calories: 99, Fat: 6 g, Saturated Fat: 1.4 g, Cholesterol: 0 mg, Sodium: 38.5 mg, Carbs: 12.4, Sugar: 8.9 g, Protein: 1.3, Fibre 2.4 g, Potassium: 157 mg, Calcium: 15.3 mg

 

 

Low Fat Chia Bran Muffins | An Old Classic Made Extra Healthy

Chia Bran Muffins are a light-textured classic made better (in a healthy sort of way) with the addition of chia.

Chia Bran Muffins are a light-textured classic made better (in a healthy sort of way) with the addition of chia. 

I’m very good at buying super healthy foods. But then they often sit in my cupboard, or at the back of the fridge, out of sight and out of mind.

I have a package of chia that has been in my cupboard for ages. I stir a spoonful into my porridge from time to time but that’s about it.  I never did get into chia pudding (I’m not wild about the texture) so my progress through the package has been slow.

That’s why this recipe for chia bran muffins caught my eye.

Chia Bran Muffins are a light-textured classic made better (in a healthy sort of way) with the addition of chia.

It’s a classic bran muffin recipe. Made with natural bran and buttermilk so the muffins have a lovely light texture. The recipe gets extra nutrition from a few tablespoons of chia seeds. These muffins are low in fat and have no refined sugar.

It goes to show that making our favourite foods a little more healthy is easier than you think.

The recipe is slightly adapted from New York Times Food.

Chia Bran Muffins

Makes 18 muffins

Ingredients:

  • 1/2 cup raisins (optional)
  • 1 ¾ cups boiling water
  • 1 ½ cups natural bran (also called baker’s bran)
  • 3 Tbsp. chia seeds
  • 2 cups whole-wheat flour
  • ½ cup all-purpose flour
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • ¾ tsp. salt
  • 2 large eggs
  • ⅓ cup canola or grape seed oil
  • ½ cup plus 2 Tbsp. Crosby’s Fancy Molasses
  • 1 ½ cups buttermilk
  • 1 teaspoon vanilla extract

Instructions:

  1. Place the raisins in a medium bowl and pour over the boiling water. Let sit 5 minutes, then stir in the bran and the chia. Let sit for 10 minutes.
  2. In a large bowl whisk together the flours, baking powder, baking soda and salt.
  3. In another bowl, beat the eggs, oil and molasses. Whisk in the buttermilk and vanilla. Stir in the raisin and bran mixture and combine well.
  4. Fold in the flour mixture and combine well. (Batter can be refrigerated overnight).
  5. Preheat the oven to 375 F. Prepare muffin pans.
  6. Fill muffin cups and bake for 25 to 35 minutes, until the muffin tops feel firm to the touch and are puffed and browned.
  7. Let cool in the pan for a few minutes before removing to a rack to cool completely.

Nutritional info: Per muffin. Calories: 165.6, Fat: 5.8 g, Saturated Fat: .7g, Cholesterol: 22.2 mg, Carbs: 25.3 g, Sugar: 7.5 g, Sodium: 202.7 mg, Fibre: 4 g, Protein: 4.8 g, Potassium: 308.2 mg, Calcium: 83.5 g

 

 

Easy Almond Cookies are Healthy and Delicious

Easy almond cookies have a chewy texture and wholesome substance. They're gluten-free, refined-sugar free, paleo and taste like real cookies.

Easy almond cookies have it all: great flavour and texture, low in carbs and calories, gluten-free, refined sugar-free, vegan, Paleo.

The original title of this recipe is The World’s Easiest Cookies and they came by that name honestly. With just five ingredients (in my slightly adapted version) easy almond cookies take all of five minutes to mix up, the dough needs no chilling and they bake in 12 minutes flat.

Easy almond cookies have a chewy texture and wholesome substance. They're gluten-free, refined-sugar free, paleo and taste like real cookies.

Once cooled, easy almond cookies have a lovely chewy texture and wholesome substance.  Thanks to the ground almonds they feel more filling than many cookies and they’re also more nutritious (along with being low in calories and fat). But they still taste like real cookies.

One more thing, easy almond cookies are also gluten-free so a nice treat for those of you who are in a constant search of decent cookies free of gluten.

As well, they contain no refined sugar.

Easy almond cookies have a chewy texture and wholesome substance. They're gluten-free, refined-sugar free, paleo and taste like real cookies.

My son is crazy about these cookies so they make a great after-school treat (or a little after-supper sweet).

This recipe is just slightly adapted from the terrific recipe website The Kitchn.

Easy Almond Cookies

Makes 18 cookies

  • 2 cups almond flour
  • 1/2 tsp. baking powder
  • 2 Tbsp. Crosby’s Fancy Molasses
  • 3 Tbsp. real maple syrup
  • 2 tsp. vanilla extract
  1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
  2. In a medium bowl whisk the almond flour and baking powder together. Stir in the molasses, maple syrup and vanilla and mix until well combined (batter will be sticky).
  3. Scoop dough into a tablespoon measure and roll into balls. Place on prepared baking sheet, an inch apart.
  4. With the palm of your hand or the bottom of a glass, lightly flatten the tops of the cookies.*
  5. Bake until the cookies are set and the bottoms are golden, about 12 minutes. Cool slightly on the pan and then remove to a rack.

*For crisp cookies, flatten the dough balls into discs with the bottom of a glass before baking. Adjust baking time accordingly.

Nutritional info:

Per cookie: Calories: 46, Fat: 1.3 g, Saturated Fat: .1 g, Cholesterol: 0 mg, Carbs: 6 g, Sugar: 3.2 g, Sodium: 10.2 mg, Fibre: 0 g, Protein: 2.8 g, Potassium: 140.6 mg, Calcium: 40.9 g

 

Wholesome Lemon Poppy Seed Scones {Refined Sugar-Free}

lemon poppy seed scones are sweetened with molasses and maple syrup. No refined sugar. Use whole wheat pastry flour to make them extra wholesome.

A wholesome scone with no refined sugar.

If you thought muffins were easy to make wait until you try these lemon poppy seed scones. They’re quick to whip up and take hardly any time to bake. Enjoy them for breakfast with fresh jam or as an afternoon snack.

Scones are an easy way to make a slow summer morning feel a bit like a holiday.

You’ll have these scones in the oven in about 10 minutes and they’ll be cooling on the counter in under 20 minutes. Be sure to eat them while they’re still warm. Scones are always best on the day they’re made so eat up.

lemon poppy seed scones are sweetened with molasses and maple syrup. No refined sugar. Use whole wheat pastry flour to make them extra wholesome.

Lemon poppy seed scones are sweetened with molasses and maple syrup. No refined sugar. Use whole wheat pastry flour to make them extra wholesome.

Lemon poppy seed scones were our morning snack last weekend before we headed off to the Fundy Trail, a spectacular driving and hiking route along the Bay of Fundy in Southern New Brunswick.

Lemon Poppy Seed Scones

Adapted from the lovely blog Naturally Ella

Ingredients:

  • 2 1⁄4 cups flour (can use half whole wheat pastry flour)
  • 2 tsp. baking powder
  • 1⁄4 tsp. sea salt
  • 2 Tbsp. poppy seeds
  • 2 Tbsp. lemon zest (about 2 lemons)
  • 1⁄2 cup cold butter, cubed
  • 1 large egg
  • 3 Tbsp. lemon juice
  • 3 Tbsp. heavy cream or milk (plus more for brushing)
  • 3 Tbsp. Crosby’s Fancy Molasses
  • 2 Tbsp. maple syrup

Icing

  • 1⁄2 cup icing sugar
  • 1 Tbsp. milk
  • 1 tsp. lemon zest (optional)

Instructions:

  1. Preheat oven to 425 ̊F. Line a baking sheet with parchment paper.
  2. In a large bowl whisk flour, baking powder, salt, poppy seeds, and lemon zest. Cut in the butter until it’s  pea-sized.
  3. In a small bowl, whisk egg, heavy cream, lemon juice, molasses and maple syrup. Pour over the dry ingredients and stir until just combined.
  4. Scrape dough onto a floured surface, knead lightly until it just comes together then lightly pat into an 8” circle that’s an inch or so thick. Cut into 8 wedges.
  5. Set wedges to the prepared baking sheet about 2” apart.  Brush with heavy cream. Bake the scones until firm to the touch and golden, 18-20 minutes. Remove from the oven and transfer to a rack to cool.

To make the icing:

  1. Whisk icing sugar, milk and lemon zest in a bowl.
  2. While scones are still warm drizzle or spoon over the icing.

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Gluten Free Gingerbread

gluten free gingerbread cake recipe is moist and flavourful

If you’re into gluten free baking, molasses is your friend.

Molasses helps to keep baked goods moist, especially gluten free baked goods which can often be dry or crumbly.

I have a few different gluten free flour blends that I use but this particular recipe was made with Bob’s Red Mill gluten free all-purpose baking flour. It’s a blend that includes ground beans so can be stronger in flavour than other flour blends but that beany taste is masked by the molasses and the spice in gingerbread.

gluten free gingerbread cake recipe is moist and flavourful

In my oldest cookbooks molasses is often served with applesauce or the cake is simply buttered, like scones or biscuits. This recipe is from the Fanny Farmer Cookbook, first published in the late 1800s by the Boston Cooking School. (I have my mom’s copy, published in the 1950s.) This particular gingerbread is based on the Fanny Farmer recipe for Soft Molasses Gingerbread. I figured, the softer the gingerbread the better suited it is to gluten free flour. This gluten free gingerbread recipe is also free of refined sugar, sweetened only with molasses. That makes for great flavour and means that there is more molasses to keep this cake moist.

gluten free gingerbread cake recipe is moist and flavourful

Gluten Free Gingerbread (Fanny Farmer Soft Molasses Gingerbread)

Ingredients:

  • 1 cup Crosby’s Fancy Molasses
  • 1/3 cup butter
  • ½ cup sour milk
  • 1 egg, well beaten
  • 2 cups gluten free flour
  • 1 tsp xanthan gum
  • 1 ½ tsp baking soda
  • 1 ½ tsp ginger
  • ½ tsp. salt

Instructions:

  1. Grease and flour an 8”x8” baking pan or line it with parchment paper.
  2. Preheat oven to 325 F.
  3. In a saucepan over medium heat combine butter and molasses and warm until the butter melts. Remove from heat and pour into a bowl. Whisk in milk then egg. Whisk flour with baking soda, ginger and salt. Stir flour mixture into the molasses mixture. Beat well.
  4. Pour into prepared pan and bake for about 35 minutes. Don’t over bake.

 

 

Pumpkin Oat Molasses Muffins | Refined Sugar-Free

Pumpkin oat molasses muffins have a light texture and a delicious pumpkin pie spice flavour. No refined sugar.

Pumpkin + Oats + Molasses + Spice

The fields near our cottage are teeming with pumpkins and they’re piled high at Fullerton’s Corner Market, the country store that’s just down the road from our summer place.

All these pumpkins were easy to ignore even a week ago, when there was still summer heat in the sun, but once the temperature started dipping into the frost zone I realised that pumpkin season has truly arrived.

I’m still not ready to put a pumpkin on my front step but I have started baking with pumpkin. The house has smelled of pumpkin pice spice these past few evenings, a welcome scent when darkness arrives early and the nights are too cool to leave windows open a crack.pumpkin oat molasses muffins are refined sugar-free

No Refined Sugar

I have had this recipe tucked aside for ages now waiting for fall. I have a couple of other pumpkin muffin recipes on the blog but this version, with old fashioned oats, is especially appealing. I also love that there is no refined sugar in this recipe, just molasses and your choice of honey or maple syrup.

These Pumpkin Oat Molasses Muffins have a surprisingly light texture and they’re nice and moist. I use whole wheat pastry flour, but regular whole wheat flour works fine too.

These are great snack muffins. Hearty and wholesome, they hit the spot. No butter required.

Pumpkin Oat Molasses Muffins

Adapted from the blog Cookie + Kate

Makes about 11 muffins

Ingredients

  • 1¾ cups whole wheat pastry flour or regular whole wheat flour (spooned in)
  • ⅓ cup old-fashioned oats, plus more for sprinkling on top
  • ½ tsp. salt
  • 1 tsp. baking soda
  • ½ tsp. cinnamon, plus more for sprinkling on top
  • ½ tsp. ground ginger
  • ¼ tsp. nutmeg
  • ¼ tsp. allspice
  • ⅓ cup oil or melted butter (I use grape seed oil)
  • ¼ cup Crosby’s Fancy Molasses
  • ¼ cup honey or maple syrup
  • 2 eggs, at room temperature
  • 1 cup pumpkin purée
  • ¼ cup milk
  • 1 tsp. vanilla

Instructions

  1. Preheat oven to 325 F. Prepare muffin pans
  2. In a large bowl stir together the flour, oats, baking soda, salt and spices.
  3. In a medium bowl whisk the oil, molasses and honey or maple syrup. Add eggs, one at a time. Mix in the pumpkin purée, milk and vanilla.
  4. Add the wet mixture to the dry mixture and stir just until combined.
  5. Spoon batter into muffin cups and sprinkle with a little cinnamon and oats.
  6. Bake at 325 F for about 25 minutes.

Nutritional info:

Per muffin. Calories: 238.9, Fat: 11.8 g, Saturated Fat: 1.8 g, Cholesterol: 35.3 mg, Sodium: 240.6, Carbs: 29.3 g, Sugar: 11.7 g, Protein: 4.8 g, Calcium: 39.3 g, Fibre: 2.7 g, Potassium: 245.2 mg, Folate: 25.5 (DFE), Vitamin A: 195 (RAE)

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Pumpkin oat molasses muffins have a light texture and a delicious pumpkin pie spice flavour. No refined sugar.

Chewy Coconut Cranberry Granola Bars

gluten free coconut cranberry granola bars

This is the first winter of my adult life that the size of the snowbanks matches those of my childhood memories.

It’s magical, in a storybook illustration sort of way, although it isn’t 100% jolly. Snow forts, skiing, snowshoeing and sliding aside, an overly snowy winter is exhausting.

gluten free coconut cranberry granola barsThere is a silver lining (buried under 315 cm of snow): blizzards and snowbanks make the cosy smell of homemade baking all the more enticing.

To beat the cold and snow I have been cooking extra hearty food and sweet treats loaded with energy to fuel all of our shovelling. This recipe is a recent favourite — a wholesome and nutritious granola bar topped with a wafer-thin coat of chocolate to make them extra appealing for my kids.

gluten free coconut cranberry granola barsIt’s a shame these Coconut Cranberry Granola Bars aren’t school friendly (because of the nut butter), but they are nutritious. With lots of fibre, protein, calcium and more, they make for a great afterschool snack and even better picnic food. And they’re gluten-free, if that’s important to you.

chewy coconut cranberry granola bars

Chewy Coconut Cranberry Granola Bars

Adapted from Ambitious Kitchen

  • 2 cups rolled oats*, pulsed in the food processor a few times
  • 3/4 cup unsweetened coconut flakes
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • 1 Tbsp. ground flax
  • 1/2 cup dried cranberries, coarsely chopped
  • 1/2 cup Crosby’s Fancy Molasses
  • 1/2 cup creamy natural peanut butter or almond butter
  • 2 teaspoons coconut oil
  • 1 teaspoon vanilla
  • ½ cup chocolate chips to melt and spread on top (optional)
  1.  Line a 9-inch square pan with parchment paper.
  2. In a large bowl combine oats, coconut, sunflower seeds, pumpkin seeds, flax and dried cranberries.
  3. In a medium saucepan over medium low heat, combine the molasses and peanut butter (or almond butter). Bring just to a simmer and remove from heat. Stir in vanilla and coconut oil.
  4. Pour molasses mixture over oats-seed mixture and stir until well combined.
  5. Scrape mixture into prepared pan, spread it evenly and press into pan as firmly as possible.
  6. Melt chocolate and spread on top. Refrigerate until firm.
  7. Cut into 16 bars. Store in a cool place.

*Choose oats labeled gluten free to avoid gluten cross contamination common in most rolled oats.

Nutritional profile per bar (recipe makes 16 bars):

Calories (kcal) 223.2
Fat (g) 12.5
Saturated Fat (g) 4.
Cholesterol (mg) 0.2
Sodium (mg) 7.3
Potassium (mg) 341.4
Carbohydrate (g) 24.4
Fibre (g) 3.5
Sugar (g) 10.2
Protein (g) 5.7
Folate (DFE) 24.1
Calcium (mg) 40.5

Low Calorie Bran Muffins That Taste Good

Low calorie bran muffins taste delicious and are high in fibre. No refined sugar.

Low calorie bran muffins are true 1960’s diet food.

My mom clipped this recipe for low calorie bran muffins out of a magazine back in 1965. It caught her eye because each muffin has only 152 calories. (That would be for a 1960’s-sized muffin, not the meal-sized muffins that are so popular today.)

It’s not all about the calories though. These muffins have a good fibre count and a descent amount of protein. Plus they taste delicious.

The recipe is from the days before processed diet food took over. Rather than using artificial food substitutes to drop the calorie count, the creator of this recipe simply reduced the fat content. Simple as that.

I took it one step further and made them as mini muffins because that’s a better snack size in my house. The calorie count for mini muffins is 101 per muffin (18 muffins/batch).

This is a classic bran muffin, healthy in all the right ways. But they’re delicious too and hit the spot when you’re craving something that’s a little sweet.

Low Calorie Bran Muffins

Makes one dozen regular muffins

Ingredients:

  • 1 cup whole wheat flour
  • 1 tsp baking soda
  • 1 ½ cups natural bran
  • ¼ cup toasted wheat germ
  • ½ cup raisins
  • 1 egg
  • ½ cup Crosby’s Fancy Molasses
  • ¾ cup milk
  • 2 Tbsp oil

Instructions:

  1. In a medium bowl mix together dry ingredients. Stir in raisins
  2. In another bowl combine egg, molasses, milk and oil.
  3. Add this to the dry ingredients and mix just until combined.
  4. Spoon into prepared muffin tins.
  5. Bake at 400 F for 20-25 minutes (regular muffins) or 15-18 minutes for mini muffins.

Recipe doubles well.

We spread them with peanut butter for a healthy afterschool snack. If you prefer a more substantial muffin take a look at our recipes for blueberry wheat germ muffins or dense and spicy ginger muffins.

Nutritional info: Per muffin. Calories: 152, Fat: 3.8 g, Saturated Fat: .5 g, Cholesterol: 16.8 mg, Carbs: 29.2 g, Sugar: 12.6 g, Sodium: 124 mg, Fibre: 4.6 g, Protein: 4.4 g, Potassium: 415.7 mg, Calcium: 61 g

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