Low-Carb Bran Muffin RecipePosted on Oct 7th 2010 1:00PM by Tanya Zuckerbrot
Rita Maas, Getty Images
Bran muffins are usually a safe bet for a healthy breakfast choice, but if you are watching your carbohydrate intake, they are high on the list of foods to avoid, as they each have roughly 50 grams of carbs. Counting carbohydrates is a common strategy to help control blood sugars, especially for those with diabetes. It's also a good strategy for weight loss for people who feel it helps with portion control. One of our readers, who would like to remain anonymous, writes in with the request for a low-carb bran muffin recipe.
I will rehab a traditional bran muffin recipe by replacing the white flour with almond flour, which is high in protein and low in carbohydrates. However, I do want to leave in the high-fiber wheat bran. Whole grains have been shown to help individuals with diabetes better control their blood sugars because it is digested more slowly. Additionally, the soluble fiber in wheat bran is helpful to reduce cholesterol levels. Now, almond flour is fairly high in healthy monounsaturated fats, but it is fat nonetheless, which can pack on the calories. Since there is plenty of fat coming from the almonds, I will moisten the muffins with shredded zucchini, which is lower in carbs than the traditional applesauce replacement for fats and oils. Finally, I will use Splenda to add a touch of sweetness without adding to the carb count.
These muffins are filling and are a great way to reap the benefits of whole grains without going overboard on carbohydrates.
1 1/2 cups almond flour
1 cup wheat bran
2 tablespoons Splenda
1 teaspoon baking powder
1/2 teaspoon salt
1/3 cup water
1 cup shredded zucchini
1. Preheat oven to 350 F and spray muffin tins with nonstick cooking spray.
2. Mix the dry ingredients together. Add the eggs, water and zucchini, and mix thoroughly.
3. Fill muffin tins about 2/3 full and bake for 15 to 20 minutes.
Makes: 12 muffins
Nutrition Content (per muffin):
118 calories, 9 g fat, 1 g saturated fat, 7 g carbohydrates, 1 g sugars, 4 g fiber, 6 g protein, 165 mg sodium
More Healthy Recipes:
Raisin Rice Pudding
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!