healthier greek yogurt bran muffins with mandarin orange, candied ginger & coconut
Admittedly, this title is a bit of a lie: I used Icelandic skyr rather than Greek yogurt. The end result is the same, though. A remarkably moist, delightfully nutritious, fluffy muffin perfect for a snack or as part of a meal prep tray. I whipped these up to accompany J and I’s lunches this past week to curb midday sweet tooths and add a healthy dose of carbs to round out the portion cubes. Winner all around.
Why bran could be a dietary help for runners
Notwithstanding those with a strong gluten intolerance, wheat bran is an often underrated powerhouse in the food world. Bran flakes and less processed forms of bran contain high levels of antioxidants, vitamin B6, thiamine, and offer plenty of fiber.* Flawed digestion contributes to a slew of difficulties, such as inefficient sleep, gastrointestional distress during physical activity or at rest, and improper nutrient absorption. Fiber is well known to ease these symptoms, and a serving of bran flake cereal contains around 25% of a day’s suggested intake.
Most bran cereals are fortified with additional minerals and vitamins, including iron, which is crucial for runners and particularly female runners. I, as a pescatarian, struggle with iron intake when eggs are less dominant in my diet, and while non-meat sources can contain decent amounts, a much grander serving is usually required in order to reap similar benefits as, say, red meat. Low iron can result in depleted athletic performance – in anecdotal experience, poor recovery from hard workouts, general fatigue, and more strenuous breathing inconsistent with effort level – and females are more at risk due to menstruation. Speak to a doctor first to confirm iron levels before seeking additional supplementation, but I found that upping my iron level, both naturally and through capsules, truly helped my performance and supports my higher-mileage marathon training.
Ginger for immunity & digestion
I searched far and wide for uncrystallized candied ginger and thankfully happened upon some at Trader Joe’s. Candied ginger is snappy and sharp, a great snack for when one feels under the weather or otherwise unenergetic. I’ve heard several testimonies to carrying ginger on flights for wakefulness and to calm an angry tummy during turbulence. I’ve yet to try but certainly want to!
These muffins contain a healthy serving of candied ginger to boost energy, reduce inflammation, and support the immune system for general wellbeing. Worth mentioning, too, that candied ginger is delectable and I could probably down a whole bag in one sitting.
Try these out! I loved them for post-workout recovery as part of a larger meal setup, and they’re perfect for transport to the gym as a nibble before reaching for a larger meal. Sweet toothed folk delight in the satisfaction wrought by the subtle sweetness these muffins carry, but the sugar content is certainly not high enough to provoke a saccharine crash and palpitating heart. Even J, who is not sugar- or dessert-minded, thought positively of this recipe. I do hope you feel the same.
Ingredients
- 1 container plain or vanilla yogurt (Greek or Icelandic-style preferable)
- 2 cups bran flake cereal
- 1 can sliced mandarin oranges, drained
- 1/2 cup brown sugar
- 1 egg
- 1 tsp vanilla extract
- 1/4 cup ground flaxseed meal
- 1 cup whole wheat flour
- 1/2 cup uncrystallized candied ginger, chopped
- 1/4 cup unsweetened flaked coconut
- 2-3 tbsp milk, dairy or nondairy
- 1.5 tsp baking soda
- 2 tsp cinnamon
- 1/2 tsp sea salt
- honey, berry jam, marmalade, and fresh fruit, to serve (optional)
Instructions
- Preheat oven to 375 degrees. Line a 12-slot muffin tray with paper liners or spray very well with cooking oil.
- Stir yogurt of choice and bran flakes together in a large bowl until combined. Add drained mandarins, brown sugar, egg, and vanilla, and stir well.
- In a separate bowl, mix flour, flax, candied ginger, coconut, baking soda, cinnamon, and salt. Add dry ingredients to wet and mix until well combined. The batter should be scoopable but not pourable. If it seems too thick, add milk one tablespoon at a time until a thick but pliable consistence is reached.
- With a large spoon or a 1/4-cup measure, scoop batter into prepared muffin tray. Bake about 20 minutes or until knife/toothpick inserted into the center of the muffin comes out clean. Remove from oven and cool at least 10 minutes to let the muffins set, then place on a wire cooling rack to cool further for storage or serve immediately with honey, jam, or fresh fruit, if desired.
