Healthy Oatmeal Muffins

These muffins are more of a meal replacement than a sweet treat, although they are that too. What they are is chalk full of great stuff. All of the cholesterol balancing beta-glucan, and more soluble and insoluble fiber that any supplement can provide. They contain all the vitamins and anti-oxidants found in fruit juice, puree, and dried fruit, plus avenanthramdes - the antioxidant exclusively found in oats. Most importantly, once made and frozen they are extremely convenient to grab on your way out the door in the morning.

The recipe originally called for vegetable oil, but with the recent discoveries about the health benefits of coconut oil I've started to use melted coconut oil with out any noticeable difference in the end results. The fruit juice, puree, and dried fruits you choose to use in this recipe is only limited by your imagination. I have used mashed banana, pumpkin and sweet potato purees, but most commonly use organic unsweetened applesauce right off the grocery store shelf. If you've made your own pear or apple sauce by all means use that.

Oats themselves do not contain the necessary components to form gluten, however, since they are subject to contamination from shared milling and packaging equipment. If you suffer from a gluten allergy, Celiacs disease, or other gluten intolerance, be sure to select ingredients from sources that you know are contaminant free. These may be labeled "gluten free" but FDA standards allow for up to 20ppm of gluten contamination, and labeling is voluntary. So, for severe sufferers always check with the vender.

Recipe following the break:


Fruit and Oatmeal Muffin Recipe
Serving Size: 2 small, or 1 large

Ingredients:
270g old fashion oatmeal [~2 1/2 cups]
90g oat bran [~3/4 cup]
3g baking soda [~1/2 tsp]
9g baking powder [~ 1 tbsp]
5g cinnamon [~ 1 1/2 tsp]
2g nutmeg [~ 1/2 tsp]
1g allspice [~ 1/2 tsp]
130g fruit purée - applesauce, pumpkin, sweet potato, pear, mashed banana [~ 1cup]
165g dried fruit - raisins or other variety chopped if needed [~ 1 cup]
75g dark brown sugar - maple syrup or honey [~1/3 cup]
250g apple cider -orange, pear, cranberry, pomegranate [~ 1 cup]
70g egg white - or equivalent egg substitute [~ 2 extra large]
12g vegetable oil - expeller pressed canola or other flavorless oil [~ 1 tbsp]

1. Preheat oven to 400 F. Line 12 regular wells - or 6 large - with paper cupcake liners, or grease with oil or your favorite cooking spray.* Set aside.

2. Using a food processor or blender, grind oatmeal and oat bran into a course flour. Approximately 3 - 4 minutes. If you have a very small appliance, work in batches. Tranfer the oat flour to a large bowl.

3. Add baking soda, baking powder, and spices to the dry mixture, stir to combine and set aside.

4. Combine egg whites and brown sugar in the bowl of a stand mixer fitted with a paddle attachment, and beat until sugar has evenly absorbed the egg whites. Add fruit purée and beat on medium high speed until sugar has completely dissolved. If unsure rube a small amount of the emulsion between your fingers, if you feel any grittiness not associated with the fruit keep mixing.**

5. Add oil to the wet ingredients.

6. On low speed, add dry ingredients in two installments, alternating with fruit juice. Do not over mix!

7. Fold in dried fruit, and portion in to prepared muffin pans.

8. Bake 15 - 20 minutes [small] or 20 - 25 minutes. [large] A toothpick inserted into the center should come out clean.

9. Cool in pan for 10 minutes and remove to cooling rack.

10. When still warm to the touch, pack into appropriate sized zip top bags, or wrap individually in plastic wrap and freeze immediately.

* I am not a huge fan of aerosol cooking spray, or other "cake release" products, and usually opt to use canola or vegetable oil from a misting "hand pump" dispenser, such as a Misto. Or, more often I say hang the added few calories and grease the pan with butter. High quality vegetable shortening works, but inexpensive brands containing a larger proportion of cotton seed oils which tend to stick and can add an unpleasant taste to baked goods.

** This can be mixed by hand. Whisk wet ingredients together in the same order until the mixture is frothy, and the sugar is devolved. Stir in dried ingredients and fold in dried fruit.

If serving a group, serve while still warm. Baked and frozen muffins with keep for up to one month, and can be heated in the microwave 45 - 90 seconds. This batter can be made the night before, and stored in the refrigerator. Allow 30 minutes to return to room temperature and then portion and bake as above. The unbanked dough can be frozen, and keeps for up to three months. Allow dough to thaw at room temperature for 1 - 1 1/2 hours before baking as described above.