I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I’m calling my new creation “scuffins.” These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres. Not too sweet, slightly dense, and diabetic friendly, they offer 13 g of fibre per muffin. Now that’s what I call a true colon cleanser.
1 1/2 cups (375 mL) buttermilk
1 cup (250 mL) pure pumpkin puree
3/4 cup (175 mL) organic honey
1 omega-3 egg
3/4 cup (175 mL) whole psyllium husks
1/2 cup (125 mL) oat bran
3/4 cup (175 mL) organic whole wheat flour
3/4 cup (175 mL) organic ground flaxseed
1/2 cup (125 mL) organic wheat bran
2 Tbsp (30 mL) organic wheat germ
2 Tbsp (30 mL) ground cinnamon
2 tsp (10 mL) ground ginger
1/2 tsp (2 mL) each ground nutmeg and ground cloves
1 1/2 tsp (7 mL) baking powder
1 tsp (5 mL) baking soda
3/4 cup (175 mL) loosely packed diced organic dates
Preheat oven to 400 F (200 C). Line muffin tin with nonstick paper liners.
In large bowl whisk together buttermilk, pumpkin puree, honey, and egg. Stir in psyllium husks and oat bran. Let sit for 10 minutes.
In medium bowl using a wire whisk or fork, mix together whole wheat flour, ground flaxseed, wheat bran, wheat germ, cinnamon, ginger, nutmeg, cloves, baking powder, and baking soda. Stir in dates, coating well with the flour mixture.
Add dry ingredients to wet ingredients and mix well. The batter will be very thick and stiff; don’t worry, it’s supposed to be.
Scoop evenly into 12 muffin cups. It will seem like a ton, but these make enormous scuffins. Bake for 30 minutes.
Remove from muffin pan and cool on wire rack for at least 3 hours. Store in airtight container for up to 3 days or freeze for up to 3 months.
Makes 12 enormous scuffins.
Each scuffin contains: 220 calories; 6.35 g protein; 5.5 g total fat (0.76 g sat fat, 0 g trans fat,); 46 g carbs; 13.2 g fibre; 180 mg sodium.
source: "Fibre-Full Recipes", alive #305, March 2008
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