If you are a hypoglycemic, fiber is one of your best friends. Studies have shown that fiber is good for people with diabetes and that usually means it’s good for us too!
Below is a recipe for some high fiber, blueberry bran muffins. I should note upfront that I did not originate this recipe. I got it out of Oxygen magazine (which I no longer read because I think it’s mostly just a public relations campaign for the guy’s wife’s diet book) in May 2009. A reader named Nikki Street submitted it. Over the years, I’ve made some modifications to it (changed some of the process and one of the ingredients). Enjoy!
High fiber, blueberry bran muffins
- 1 cup high-fiver bran cereal (I use Kellogg’s All Bran)
- 1 cup wheat bran (usually in the cereal aisle)
- 1 1/2 cup fat-free vanilla yogurt (I use Greek yogurt to add more protein)
- 1/2 cup flaxseeds (I buy mine ground already)
- 2 cups whole wheat flour
- 1/4 cup unpacked brown sugar (the original recipe called for maple sugar flakes, but good luck finding those!)
- 6 individual packages Stevia
- 1 Tbsp baking powder
- 2 tsp baking soda (Note: Do not get the portions of power and soda mixed up! Trust me on this one!)
- 1/4 tsp salt (sea salt preferred)
- 1/2 cup low-fat milk
- 1/2 cup olive oil
- 2 egg whites
- 2 Tbsp vanilla extract
- 2 cups blueberries (Two of the 4.4 oz containers is about 2 cups. Can substitute for another fruit)
- cooking spray
- Preheat oven to 375 degrees
- In a bowl, combine the bran cereal, wheat bran, yogurt, and flaxseeds. Let sit for 10 minutes while you do everything else.
- In another bowl, combine the whole wheat flour, brown sugar, Stevia, baking powder, baking soda, and salt.
- Now that your bran mixture has sat for 10 minutes, add the milk, oil, egg whites, and vanilla. Stir in the blueberries. Fold into flour mixture (Note: this is a workout in itself! This stuff gets thick and hard to mix!).
- Spray a 12-muffin pan with the cooking spray.
- Spray a bit of cooking spray on an ice cream scoop and use that to scoop over-the top portions into each place. These muffins won’t rise, so don’t worry about too much!
- Bake for 20-25 minutes until brown on top.
- These freeze well for a short period of time. I just put 4 or so in a Ziploc freezer bag and thaw them the day before I want to eat them.
- I heat mine up a few minutes in the microwave and, yes, throw a touch of butter on them. It’s amazing!
Nutritional info. using SparkPeople’s Recipe Calculator:
Up-to-date information on hypoglycemia
This blog reflects my journey of learning and understanding hypoglycemia. This means that some of my older posts may have information that is out-of-date as I’ve learned more or research has changed. For the most updated macro-level information on living with hypoglycemia, please visit Up-to-date info on hypoglycemia (start here) page.
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