Better-Bad (Or Even Good) Muffin Recipe

It’s been a slow month at FitFinity, and for that I apologize.  As I have a full time job, I get most of my blogging done on the weekends, and I’ve either had company or been out of town for the past four!  As a result, posts have been few and far between.  I need to get much better at producing content in airports…  Luckily, I have another guest post for today from Stephanie Caudle!

Most foods can be categorizes into four broad nutritional categories: 1) excellent, 2) clean, 3) better-bad, and 4) nearly sinful.

I consider nutritionally excellent foods to be almost solely meat and most vegetables (potatoes and corn notwithstanding).  These foods make up the primary diet of a physique competitor.  The second category, clean, allows for foods that may not be ideal for an individual seeking a competitive level physique; however, for someone looking to slim down or adopt a healthier lifestyle, these foods are perfectly fine.  Clean foods may include but are not limited to: nuts, cheese, greek yogurt, a variety of fruits, sprouted grains, oats, sweet potatoes, and quinoa.  Better-bad foods (a term coined by Chris Shugart) are dishes that are generally to be avoided, but that can be made somewhat better via the substitution of healthier ingredients.  Better-bad foods can be an occasional treat for a nutrition junkie.

In an effort to create a tasty breakfast or post-workout snack that tastes very unhealthy but is really a combination of completely clean foods, I created the bran muffin recipe below.  I encourage you to try these and enjoy their natural flavor and sweetness as well as their ability to fill you up for a strong start to the day.

Cinnamon-Raisin-Nut Bran Muffins (flourless, no sugar added)

Healthy Bran Muffins

Dry ingredients:

  • 1 1/2 c. oat bran
  • 1/2 c. almond flour
  • 2 scoops Biotest Grow Vanilla flavor
  • 2 t baking powder
  • 1 T cinnamon (cinnamon is great for it’s taste and also the fact that it increases insulin sensitivity…so I probably used a little more than this)
  • 1/2 t salt

Combine with a whisk.

Wet ingredients:

  • 1/2 c. almond milk
  • 2 egg whites (lightly beaten)
  • 2 T canola oil
  • 1 c. applesauce (no sugar added)

Blend the wet and dry ingredients with a whisk. Whisk only as much as needed to combine the ingredients as overmixing may result in tough muffins.

Stir in a couple handfuls of raisins and crushed walnuts with a spoon.

Bake at 425F for 20 min.

Makes 12 muffins.  Enjoy!

Post author Stephanie Caudle is a physical therapy student at the University of South Carolina with a BA in Exercise and Sport Science from the University of North Carolina.