RECIPE

HIGH-FIBER CARROT MUFFINS

ingredients

• 1 large egg
• 1/2 cup buttermilk
• 2 Tablespoons psyllium husk
• 2 Tablespoons water
• 1/2 cup wheat-bran
• 1/3 cup oil
• 1/2 tsp vanilla
• 1 1/2 cups grated carrot
• 1/2 cup brown sugar

• 1 1/4 cup flour
• 1 teaspoon each, baking soda & baking powder
• 1/2 teaspoon each salt and cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon each ginger & allspice
• 1/2 cup each raisins and walnuts

Preheat oven to °350 Fahrenheit. Prepare a pan or (two pans if you have half pans) for 12 muffins – oil lightly or place paper or silicon liners in the individual cups. I prefer the silicon, you can reuse them indefinitely, they don’t need oil and you don’t loose any of the muffin to the liner as can happen with paper when you pull it away.

Whisk together the buttermilk, oil, egg, water, psyllium, bran and sugar until the everything looks blended. Add grated carrot and stir that in as well. Ideally you will let this sit for 15 minutes or longer as both the bran and psyllium benefit from a soaking period.

Note: If you want to maximize digestibility and nutrients you can soak your walnuts overnight or 2 to 6 hours before making your muffins.

Sift the remaining the dry ingredients together and stir in chopped walnuts and raisins. Fold the dry ingredients into the wet ingredients. The dough is very thick. Stir just long enough to be sure the dough is whetted through – no flour is showing – and the carrot is distributed evenly.

Divide the dough evenly into the muffin tins. Bake in the preheated oven for approximately 30 minutes until the muffin is lightly browned, springs back to your touch. Insert a toothpick into the thickest area to be sure the muffin is baked all the way through.