Goji berries are related to the chile family and resemble very small pale red chilies. Usually sold dried, goji berries have a sweet, tangy flavor and are very high in antioxidants, vitamins and minerals. With goji berries, walnuts for omega-3 oils and a blend of spices, these are the ultimate antioxidant high-fiber snack.
PREPARATION: 15 MINUTES, PLUS OVERNIGHT STANDING
COOKING: 25 MINUTES
1 cup (150 g) self-rising flour
1 teaspoon (5 ml) ground mixed spice
1 teaspoon (5 ml) baking soda
1/2 cup (115 ml) firmly packed soft brown sugar
12/3 cups (100 g) unprocessed wheat bran
1/2 cup (60 g) goji berries or currants
1/2 cup (60 g) chopped walnuts
11/4 cups (300 ml) buttermilk
1/3 cup (75 ml) canola oil
2 teaspoons (10 ml) canola oil, for greasing
Step 1: Sift the flour, mixed spice and baking soda into a mixing bowl. Stir in the sugar, bran, goji berries and walnuts. Put the egg, buttermilk and oil in a separate bowl and whisk until combined.
Step 2: Stir the egg mixture into the dry ingredients, but do not overmix; it should remain lumpy. Cover the bowl and leave in the refrigerator overnight.
Step 3: Preheat the oven to 350°F (180°C). Grease a 12-hole standard muffin pan.
Step 4: Spoon the batter into the prepared pan, filling the cups two-thirds full. Bake for 20–25 minutes, or until a skewer inserted in the center of a muffin comes out clean. Let the muffins cool in the pan for 5 minutes, then turn out onto a wire rack to finish cooling. Store in an airtight container for two days, or in the freezer for up to two months.
Each muffin provides
221 calories, 5 g protein, 12 g fat (1 g saturated fat), 25 g carbohydrate (12 g sugars), 3 g fiber, 161 mg sodium.
WHEAT BRAN is a source of insoluble fiber, which helps to keep the digestive system and bowels healthy. Soluble fiber (found in oats, barley, legumes, pysllium) helps to manage cholesterol.
Spicy bran & goji berry muffins