Why YSK: fiber is important for optimal human health. It helps us avoid diabetes, heart disease, colon cancer, obesity, and other diseases. This is particularly important in developed countries such as mine (USA) that are suffering greatly from these diseases.

The recommended daily fiber intake is 25g for women and 38g for men in the USA, and 95% of us don’t meet this amount. This suggests an urgent need for us to increase our daily fiber intake, which can be achieved by swapping out ultra-processed foods and animal foods that are void of fiber with whole plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds.

  • lagomorphlecture@lemm.ee
    11·
    3 months ago

    Here’s my muffin recipe, but you can really omit the applesauce and use pretty much any fruit you like for flavor. Do keep the bananas though or the texture will be really wrong. It’s good with a tbsp of chia seeds added, oats added, etc. I make my own yogurt and when I make cheese out of it I replace all the liquids (except oil) with the leftover whey and they come out gloriously soft and fluffy that way. Whole Wheat flour is really high calorie though so I’m open to suggestions for something to replace it with if anyone has any ideas.

    Long story short I’ve messed with this recipe in so many ways and it has turned out great every time except the time I didn’t have bananas and uses avocado instead. It’s very forgiving so do it your way.

    Muffin recipe

    2 ripe mashed bananas

    1 chopped apple

    Flax egg (1 tbsp ground flax, 2.5 tbsp water, mix and let set while you prepare the other ingredients)

    1 tbsp olive or avocado oil

    1/4 to 1/2 C oat or soy milk or cow milk or whey

    1 tsp vanilla

    1/4 cup unsweetened apple sauce

    1 C whole wheat flour

    1 C wheat bran

    1tsp baking soda

    1 tsp baking powder

    1/4 tsp salt

    1 tsp cinnamon

    1/3 cup chopped walnuts

    1 tbsp chia seeds

    You can sub oat bran for wheat bran if you can find anyone selling it.

    1. Preheat oven to 350 (or don’t if using a convection oven)
    2. Lightly spray muffin tin with avocado oil
    3. Add banana, oil, milk, vanilla, applesauce, flax egg into mixing bowl and stir well.
    4. Add dry ingredients plus chopped apple to another bowl and mix well. Don’t add walnuts at this step.
    5. Add dry ingredients to the wet ingredients and stir until combined. Add extra applesauce or milk if it’s a little dry.
    6. Add to muffin pan in 12 equal portions. Add walnuts to the top and press them in a little or they’ll fall off when the muffins are done.
    7. Bake 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
    8. Cool for a few minutes before removing from pan.