Bran Muffins

This is a fantastic recipe for bran muffins. They are perfectly balanced ... with protein, carb & omega3 &6. You could almost live on them. They are full of minerals and vitamines too.

Per 120grams (= 2 X Muffins measured at wet weight) 160 Calories
Protein: 3.2 grams
Carbs: 13.5 grams
Fibre: 3.5 grams
Fat: 2.1 grams which is split into 6% Omega3 & 5% Omega6 required daily intake.

Heat oven to 180 deg Centigrade / 360 deg Fahrenheit.

50g Soy flour
50g Whole wheat flour
50g Crushed Almonds (fine like flour)
100g rolled Oats
50g Bran
10g Psyllium husks
10g Baking power
5g Bicarbonate Soda
Sift the flour's into a bowl throw back the grain from the whole wheat flour & add the rest of the dry ingredients.

In a smoothy maker or blender add the following:

180g Banana
200g Apple with skin
200g Cantaloupe / Melon
10g Canola Oil
250ml Water
Blend all together then add wet ingredients to dry ingredients and mix together gently.

2 X egg whites = 60g Egg white beaten stiff
25g brown sugar beat into egg white
25g Maple syrup
10g Vanilla essence
Beat this together till very stiff.
Gently stir into your muffin mix.

Spray your muffin pan with a low cal non stick spray. VERY lightly spray 22-24 paper muffin cups with low cal non stick spray.
Spoon 60 grams into paper muffin cups and place into muffin tray.

Bake for 25 minutes or until a tooth pic inserted into centre of muffin comes out clean.

Two of these (100g dry weight) fill me up very nicely as a breakfast or even lunch.