blueberry lemon bran muffins

blueberry lemon bran muffins - high carb low fat vegan, whole food plant based vegan.

ingredients
4.5 cups oat bran - (1 18oz package Bob's Red Mill "High Fiber Oat Bran Hot Cereal", 510g)
2 1/2 tsp baking powder
1/2 tsp salt (optional)
2/3 cup coconut sugar (or your favorite sweetener)
3 TBSP ground flaxseed/ground flax meal (you can increase this amount, just decrease bananas. 5 TBSP flaxseed with 2 bananas works well)
1/2 cup of water (aka 9 TBSP of water. the ratio is 3 TBSP of water for 1 TBSP of ground flaxseed if you increase above)
4 ripe bananas, mashed (reduce this if you increase the flaxseed/water mixture)
1 large apple, grated
rind of one lemon
juice of half a lemon (1 TBSP lemon juice)
1/4 cup walnuts (optional)
1 cup fresh blueberries (or more)

preheat oven to 375 degrees F (~190 deg C). prepare a muffin tin with cupcake liner papers (ones made from parchment paper are the best for easy release), easy release ones work best as this is an oil free recipe. in a large bowl combine the oat bran, baking powder, salt and coconut sugar. in a small bowl, combine the ground flaxseed and water and let sit to the side for five minutes. in a medium bowl combine the bananas, apple, lemon rind, and lemon juice. when the flax seed and water mixture is ready, add it to the wet ingredients. mix the wet ingredients into the dry. mix well. add the optional walnuts. gently add the blueberries to the mixture. fill the parchment paper cupcake liner papers to the top with the muffin mixture. bake for 45 minutes at 375 degrees F or until nicely browned on top. serve warm or cooled with jam. lovely the next day, halved and reheated in a toaster oven. makes more than a dozen standard sized muffins.

for more info on high carb low fat vegan aka whole food plant based vegan, watch the documentary Forks Over Knives on netflix, or read The Starch Solution. for more info on ground flax watch this video from 31:00 https://www.youtube.com/watch?v=q7KeRwdIH04 . or watch the whole thing, it is very sane and awesome. also watch https://www.youtube.com/watch?v=7rNY7xKyGCQ also from the same Dr. Greger. he also has a book filled with scientific paper footnotes, called How Not to Die. it is also awesome. :)