Jasperfields travels a lot with her job. And traveling can present a real challenge to eating healthy. So I always try to equip her with McDougally homemade snacks that she can have on hand when low-fat plant food is hard to find. This recipe is easy, fast and flexible, not to mention delicious. I got the original idea from Mary McDougall here: http://www.drmcdougall.com/free_5f.html
We’ve made lots of variations on her simple, nutritious muffin recipes (sometimes with additions that make them a bit less healthy, but still vegan and without added fat). Since bars travel more easily than muffins, I just pour the batter into a rectangular baking pan and they always come out great.
Ingredients:
-2 cups whole wheat flour
-2 cups bran cereal (measure before blending, then crush in blender)
-4 tsp baking powder
-1/2 cup sugar -1 tsp salt
-1 tsp cinnamon
-1/8 tsp nutmeg
-1/2 cup raisins (optional)
In a blender, put:
-1 ripe banana (going brown is perfect)
-3/4 c orange juice
-3/4 c nonfat soymilk
-1/8 tsp coconut extract
-1/8 tsp almond extract
(if you don’t have extracts, they can be omitted, but they give it a great flavor)
*you need 2 cups of liquid total, so adjust amounts as needed, depending on how much banana you use.
Blend till liquified and pour over dry ingredients. Mix till combined , but don’t overdo it.
(Add a little water as you’re mixing, if needed. Batter should be thick but somewhat pourable.)
Fill 12 muffin tins or baking dish evenly and sprinkle the top with whole oats.
Bake in preheated oven at 350 for about 30 minutes.
Enjoy!
and…. Go forth and be creative! 2 cups flour (whole wheat, oat or mix), 2 cups bran (or other cereal), 4 tsp baking powder and 2 cups liquid are the only requirements!
Some other muffins we’ve made with the basic recipe include cranberry-orange, vegan chocolate chip, blueberry oat, cinnamon spice, and chocolate chocolate chip (sub 1/2 c cocoa powder for 1/2 c flour). Please let us know in the comments if you create a doozy we should know about!
