MASTER VEGAN COOKING
Cranberry Oat Muffins
"High Protein, High Fiber Food"
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1 cup rolled oats
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1 cup oat bran
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3 ripened bananas
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2 tbsp peanut butter
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1 tbsp chia seeds
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½ cup coconut shredded
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2 tsp vanilla extract
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½ cup chopped walnuts
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3 diced dried figs
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½ cup dried cranberries
INGREDIENTS
PREP 10 MIN | COOK 20 MIN | TOTAL 30 MIN
Highlights & Tips
This is a great grab and go breakfast item for those mornings when your too busy to cook! The kiddos love these also with the natural sweetness from the cranberries and figs.
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Each regular sized muffin consists of 360 calories, 10 grams of protein and 10 grams of fiber! You can use a small mini muffin pan to get a quick bite and cut the calories in half!
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They contain no flour and are made from whole grains that provide an abundance of energy to kick start your day
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These muffins are good for 5-6 days
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Health Benefits
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Chia seeds is among one of the ingredients in this muffin and a super food full of nutrients.
These small seeds are rich in antioxidants
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Omega 3 fatty acids, protein & fiber
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They scrub your intestinal track and rid toxins from your body
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A great super food to add in baked goods, cereals, oatmeal and smoothies
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Click the link to source an affordable organic non GMO Chia seed!
Plate Presentation
If your having people over for brunch display your muffins on a tower. If you don't have a tower you can make one by stacking a small bread plate on top of a dinner plate by using a small bowl which is featured in a photo here. This gives a dramatic look to such a simple food.
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Using a tulip muffin wrap is a fun way to display a muffin and makes it easy to grab and eat.
Budget Tips
This item is relatively inexpensive with just a few ingredients.
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To reduce some expenses skip the walnuts as this is the most expensive ingredient for this recipe. If you do purchase walnuts select the whole pieces and break them up yourself as they are typically less expensive than the packaged bit & pieces.
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Purchase the grains & figs in the bulk section of a grocery store, you'll reduce you expense by 20-30% as opposed to prepackaged foods.
Storage Recommendations
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The best ways to store these muffins is to wrap them in a paper towel and place them in a zip lock bag or reusable wax food wrap
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They will store up to 5-6 days if stored properly
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These muffins also freeze well
What to do with left over's or extra product?
These muffins usually get consumed quickly but should you have some remaining you can crumble them up in a saute pan over medium heat, add a little oil and slightly brown the crumble into a crisp. Top the crumble on desserts!
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Create an cranberry apple crumble
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Coconut ice cream with crunchy crumble topping
Cranberry Oat Muffins
PREP 10 MIN | COOK 20 MIN | TOTAL 30 MIN
YIELD 6 SERVINGS
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Use ripe bananas for this recipe, they will blend into the mixture better. Add more oats if the mixture is too runny and add more mashed bananas if the mixture is too dry.
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1 cup rolled oats
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1 cup oat bran
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3 ripened bananas
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2 tbsp peanut butter
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1 tbsp chia seeds
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½ cup coconut shredded
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2 tsp vanilla extract
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½ cup chopped walnuts
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3 diced dried figs
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½ cup dried cranberries
NUTRITIONAL'S PER SERVING
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â–¡ Calories 360 Cal
â–¡ Protein 10 grams
â–¡ Fiber 10 grams
â–¡ Sugar 20 grams
â–¡ Carbs 52 grams
â–¡ Fat 14 grams
RECIPE TIPS
DIRECTIONS
Heat oven to 375 degrees
Step 1
Step 2
Mix the oatmeal, oat bran, chia seeds, walnuts, cranberries and shredded coconut in a medium sized mixing bowl. Dice the figs into small cubes and add to the dry mixture.
Peel the bananas and mash in a bowl with a fork. Add the peanut butter and vanilla extract to the banana mixture, blend with a spatula until smooth.
Fold in the dry mix with the banana mash, mix well until all ingredients are incorporated. Place equal portions of the muffin mix into a non-stick muffin pan. Place in oven at 375 and bake for 20 minutes or until golden brown.
Step 3
Step 4
