Date and Maple Bran Muffins


Fruit Desserts / Muffins

Recipe — Date and Maple Bran Muffins
Metric Imperial

Ingredients

  • 1 cup oat bran
  • 1 teaspoon bicarbonate of soda
  • 1 cup fat-free plain Greek yogurt
  • 3/4 cup whole wheat flour
  • 1 tablespoon all-purpose unbleached flour
  • 3/4 cup bran cereal (such as All-Bran)
  • 3 tablespoons maple sugar
  • 1/3 cup dates, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 cup maple syrup
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 egg

Method

  1. Preheat the oven to 180 °C (350 °F).
  2. Line a muffin tin (12 moulds) with paper cases or oil each of the muffin moulds.
  3. In a small bowl, soak the oat bran and baking soda in the yogurt while preparing the other ingredients.
  4. In a bowl, combine both flours, the bran cereal, maple sugar, dates and cinnamon.
  5. In another bowl, whisk together the maple syrup, oil, water and egg. Add this and the yogurt mixture to the dry ingredients and mix with a wooden spoon until a uniform consistency is obtained. Be careful not to stir too much.
  6. Fill the muffin moulds to the top.
  7. Bake in the centre of the oven for about 18 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
  8. Remove the muffins from the tin and leave to cool on a wire rack.

Muffins are a popular office snack, but did you know that a store-bought muffin can contain up to 20 ml (4 teaspoons) of fat? Ingesting this amount of fat before exercise may negatively affect your performance. These homemade muffins are low in fat and high in fibre, and therefore a good healthy choice. They are also higher in protein, giving your endurance a boost! 
Per muffin: 177 calories; 6 g protein; 6 g fat; 30 g carbohydrates; 4 g fibre.

The Fédération des producteurs acéricoles du Québec is not in any way responsible for the identification or presence of allergens in recipes or for the classification of any recipe as vegetarian or vegan.

Recipes by Mélanie Olivier

Sports Nutritionist

Fruit Desserts Recipes

Muffins Recipes

More about Maple

Maple syrup comes in four classifications, according to colour and taste.

At the start of sugaring season, syrup is generally clear, with a lightly sweet taste. It becomes darker and caramelized as the season goes on.

An unopened can of maple syrup keeps for many years.

Once the can is opened, syrup should be kept in an airtight container in a cool place.

100% pure maple butter contains no butter or dairy.

Like all 100% pure maple products, maple butter comes from the sap of the maple tree… and that’s all.

Hundreds of Delicious Recipes

Maple is a special addition to any recipe, from appetizer to dessert. Find one that’s perfect for you or your occasion!