This is the latest result in my quest for a nutritious breakfast that is high in protein, fiber, and complex carbs, and low in sugar and fat. More importantly, it is also very tasty. Even though oat bran may not sound very tasty, these muffins are delicious with a moist crumb and they stay moist for several days. Each muffin contains 10 grams of protein, 11 grams of carbohydrates, 3 grams of fiber, 3 grams of sugar, 5 grams of fat, and 138 kCal. And they are gluten free. They are very simple to make and one or two suffice for a nice breakfast. It only takes a couple of minutes to whip up the batter and have them in the oven. I made them with blueberries, but you could also make them with apple and cinnamon, or another flavor. Here’s what I did…
For 6 muffins
100 grams (2/3 cup) oat bran
160 grams (2/3 cup) lean quark (cottage cheese)
50 grams (1/3 cup) blueberries (frozen is fine)
2 tsp liquid stevia extract or 2/3 cup stevia powder
1 tsp vanilla extract (optional)
1 tsp baking powder
baking spray and flour for the muffin pan
Preheat the oven to 180C/350F (not fan forced). Beat 2 eggs.
Add 100 grams oat bran, 160 grams cottage cheese, 2 tsp stevia extract, and 1 tsp baking powder.
Stir until the batter is homogeneous.
Spray a muffin pan with baking spray and dust with flour.
Divide the batter.
Add the blueberries. (By adding them now instead of stirring them into the batter, you prevent the batter from turning completely purple.)
Push the blueberries into the batter.
Bake for 20 minutes at 180C/350F, or until a skewer inserted in the center comes out clean.
Please note that the muffins won’t brown very much because there is no sugar in the batter.
Allow the muffins to cool upside down on a rack. Cooling them upside down helps to keep them moist.
When they have cooled off, take the muffins out of the pan. They should fall out easily if you tap on the pan. Store the muffins in an airtight container at room temperature for 3 days or in the refrigerator for a week.
Pea and lamb soup is a variation on classic Dutch erwtensoep, made with peas and pork.