Cranberry Orange Walnut Muffins

Cranberry Orange Walnut Muffins

Makes: 8 Muffins

Ingredients:

• 1-1/2 cup whole wheat flour
• 1/2 cup wheat bran
• 1/4 tsp all spice (equal parts of cinnamon, nutmeg, and cloves)
• 2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1/4 cup walnuts, chopped
• 2 eggs
• 2/3 cup unsweetened applesauce
• 2 bananas, ripe and mashed
• 1 tsp vanilla extract
• Juice from one orange (about 1/4 cup)
• 1 tsp orange zest (about half an orange, use a cheese grater to get nice strips)
• 1 cup fresh or frozen cranberries, halved
• Cooking spray and a little extra flour (unless you have cupcake liners)

Directions:

1. Preheat oven to 350 degrees. 
2. Mix all dry ingredients. 
3. Mix all wet ingredients.
4. Spray and coat the muffin tins with flour (so muffins come out easier).
5. Bake for 25- 30 minutes.
6. Pop out and enjoy this nutritious, high fiber muffin. Freeze some for a quick breakfast!

Nutritional facts in one muffin:

-181 calories

-4.1 g fat

-29.6 g Carbs

-5.5 g fiber

-6.5 g sugar

-6 g protein

-20% daily vit C

-7.3 % daily iron

*Fun Tips About Cranberries*

-Helps UTI because proanthocyanidins (PACs) provides a barrier to the bacteria

-Helps stomach ulcers

-Anti-cancer properties (breast, colon, lung, prostate)

-Helps cholesterol

-Provides these daily needs: 25% Vit C, 20% manganese, 20% fiber

-Water harvested: grown in water and rise to the top, where the sunlight provides antioxidants and their red color

-In the Ericaceae (aka health or heather family) family with blueberries

-Anthocyanins antioxidants help anti-inflammatory

-Get the best benefits from fresh or frozen whole cranberries that are not processed

-In season: October through December

-Choose fresh, plump cranberries that have a deep red color and are firm.

(www.whfoods.org)

*Fun Tips About Wheat Bran*

-Made by naturally separating the protective outer layer of the wheat berry

-Endospem and oil-rich germ are left behind

-Good fiber supplement

-1/4 cup: 50 calories, .5 g fat, 10 g Carbs, 6g Fiber, 2 g Protein, 10% daily niacin

-Add to hot/ cold cereals, baked goods, and casseroles

(www.bobsredmill.com)