Well, it doesn’t get much sexier than a High-Fiber Muffin, eh? I ran into one of my senior-ish neighbors recently and she started talking my ear off about how good digestion is so important when one gets older. Um, hello, digestion is my middle name! So, of course, I agreed with her, but I would argue that good digestion is important at any age.
One ingredient that is new to me that I found in the bulk section at the health food store is ground psyllium husk, otherwise known as a key ingredient of <ehem> Meta-mucil, which I only found out because I was doing research on it.
Anyhow, the ground psyllium husk works great in these muffins, along with some ground chia seeds and flax meal for good measure. I combined the three wonder fibers with water in a bowl and let the mixture set for just about five minutes:
For the dry ingredients of the muffins, I put sunflower and pumpkin seeds in the food processor, along with some uncooked quinoa:
After processing those ingredients for about 45 seconds, I added a ripe banana and some unsweetened applesauce:
I then stirred all the ingredients together in a bowl, with some cinnamon and raisins thrown in for good measure. Here’s what the dough looked like pre-baking:
I was a little nervous for how these were going to turn out, but the tops got nice and firm and the quinoa inside the muffin cooked up nicely:
Here’s the recipe:
- 2 tablespoon ground psyllium
- 1 tablespoon ground chia seeds
- 1 tablespoon ground flax seeds
- 1 cup water
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- ½ cup uncooked quinoa or ½ cup gluten-free rolled oats
- 1 ripe banana
- ½ cup unsweetened applesauce
- 1 teaspoon ground cinnamon
- ⅓ cup raisins
- Nonstick cooking spray
- Preheat your oven to 350°F. Spray a muffin tin lightly with non-stick cooking spray and set aside.
- Combine the ground psyllium, ground chia seeds, and flax meal in a small bowl. Add water and use a spoon to stir together. Set aside for at least 5 minutes to thicken.
- Place the pumpkin seeds, sunflower seeds, and uncooked quinoa in a food processor. Pulse for several times until the seeds are broken up, but not pulverized. Add the banana and applesauce and pulse until combined.
- Pour the mixture into a medium bowl and stir in the cinnamon and raisins. Add the psyllium, chia, and flax mixture and stir gently until incorporated. Use a tablespoon to transfer the batter into the muffin tin.
- Bake for 35-40 minutes or until the tops of the muffins turn a golden brown. Let cool completely before removing from the muffin tin.
These are not super sweet muffins, but they have a subtle banana flavor. A smear of almond butter is one option, but they are also good just by themselves:
Despite their less than glamorous name, these High-Fiber Muffins are a light, delicious, and, dare I say, delicate treat:
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