No-Flour No-Sugar Oat Walnut Fruit Muffins

Doc W's Note:

This recipe is adapted from a friend's--it makes hearty, moist muffins that are good for South Beach Phase 2 because they have no refined carbs or sugar--just oats, oat bran, flax seed, and walnuts. I make them for my partner who has high cholesterol. The flax seed substitutes for oil/butter and also makes them really fluffy; for SB you can substitute fresh/frozen blueberries or cranberries for the craisins. Note: These are NOT SWEET--they are more like a walnut-fruit bread than a sweet muffin, we prefer this. You can make them sweeter by using vanilla soy milk, but that adds sugar to this no-sugar delight. The fruit is also optional--I've made them with just walnuts and they are still delicious. Enjoy!

• Total Time: 40 mins
• Prep Time: 20 mins
• Cook Time: 20 mins

Ingredients:

Serves: 12

Yield: 12.0 muffins

• 1 banana, mashed (can substitute 1/2 c. unsweetened applesauce)
• 3 eggs, lightly beaten (or egg whites equal to 3 eggs)
• 1 cup soya milk
• 1/4 teaspoon vanilla extract
• 1 cup old-fashioned oatmeal
• 1 cup oat bran
• 2 tablespoons ground flax seeds
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 3/4 cup chopped walnuts
• 3/4 cup dried cranberries (or blueberries, or use fresh or frozen)

Directions:

1. Preheat oven to 350 degrees.
2. Grease a 12 cup muffin tin.
3. Mix the wet ingredients together in a small bowl.
4. Mix all the dry ingredients (except the fruit) together in a larger bowl.
5. Add the wet ingredients to the dry ingredients, mix well.
6. Add the dried or fresh/frozen berries, if desired.
7. Spoon into the muffin tin--fill each cup about 3/4 of the way up.
8. Bake 18-20 minutes.
9. Let cool 2 minutes in the pan, then cool completely on rack.
10. Muffins can be frozen and thawed if you aren't going to eat them right away.

Reviews

[Tea Jenny]

This is just up my street, I like the fact that they are not sweet at all. They are very dense but not heavy or gooey. I used the applesauce rather than the banana, I like apples better, and I cut the recipe by half, other than that I followed the recipe. I really liked these and I will be making them again. Very healthy and good for my diabetic diet. Thank you for posting. Made for Healthy choices ABC tag game 2011.

[Torachef 1997]

I liked these a lot! Baked them as an accompaniment to a soup supper. As the recipe says -- not sweet. But great texture, very filling, delicious. I used almond milk, btw, and it worked fine. Thanks!

[Ungula]

I loved these! They were very popular and wonderfully moist. Only changes I made was substitute pecans for walnuts and almond milk for soy. Still turned out wonderfully and would make them again!