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Eating well

November 10, 2017

Mark McEwan’s blueberry bran bright bites (Video)

Canadian celebrity chef Mark McEwan’s muffins combine two traditional ingredients — bran and blueberries — with delicious, diabetes — friendly results.

Canadian blueberries star in this tasty, healthy muffin recipe from Mark McEwan. Fresh, wild blueberries pack the most flavour, but you can use frozen and/or farm-grown, too. Just rinse the frozen berries and dry them on paper towels so they don’t turn the muffins greenish-purple. (If you don’t mind the colour, no need to rinse.)

Makes 24 muffins

Ingredients:

  • 2 cups (500 mL) all-purpose flour
  • ¾ cup (185 mL) whole-wheat flour
  • 1½ cups (375 mL) wheat bran
  • ¾ cup (185 mL) brown sugar
  • 4 tsp. (20 mL) baking powder
  • 2 tsp. (10 mL) baking soda
  • 2 egg whites
  • ½ cup (125 mL) molasses
  • ¼ cup (60 mL) vegetable oil
  • 2 cups (500 mL) buttermilk
  • 1½ cups (375 mL) blueberries

Directions:

  1. In a medium-sized mixing bowl, combine flour, wheat bran, brown sugar, baking powder and baking soda and mix well.
  2. In a larger bowl, combine egg whites, molasses, oil and buttermilk, and mix well.
  3. Add the dry ingredients to the wet and stir just until combined, then stir in the berries.
  4. Spoon the batter into prepared muffin tins and bake in a 375°F (190°C) preheated oven for 25 minutes.

Nutrition per serving (1 muffin):

Calories 140
Fat 3g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 190mg
Carbohydrate 25g
Fibre 3g
Sugars 11g
Protein 3g

Watch the video:

Are you at risk of getting diabetes?

Take the CANRISK test to estimate your chance of developing type 2 diabetes or pre-diabetes (a condition where blood sugar levels are higher than normal but not yet at the level of diabetes). Knowing your risk level can help guide your diet choices and inform your conversations with your doctor.

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