Banana Walnut Oat Bran Cholesterol Muffins

When my mother was diagnosed with high cholesterol I created a meal plan based on foods that would help lower it. Hell, I made a whole website on it. One recipe that I came across often was Dr. Robert E. Kowalski 8-Week Cholesterol Cure Basic Muffins. Oatbran, walnuts and dates were the main components and I made them weekly. My mom actually like how they tasted but if I wanted my husband to like them... I'd needed to change some ingredients. Now I haven't read the book but I believe the premise is, half a cup of oat bran a day will lower your cholesterol. This recipe is an adaptation from Dr. Kowalski's basic muffin.

Why is this good food good for you?

1. Soluble Fibre. Oat bran is high in soluble fibre which helps reduce LDL (bad) cholesterol. When trying to reduce your cholesterol, it is important to incorporate high fibre foods into your diet DAILY. Making high fibre muffins is a great way to start your morning especially if you're like us, always on-the-go.

2. Nuts. Nuts are high in good, unsaturated fatty acids and omega-3's which help reduce LDL cholesterol. It is also a great snack to have, quick, easy and satisfying. Adding nuts to your diet lowers your risk in heart disease. Walnuts, specifically, are rich in Alpha-linoleic acids which help to reduce plaque build up. More on why walnuts are awesome can be found here. Be sure to get unsalted nuts to achieve your heart health goals.

3. Bananas. When my dad was living in the stroke unit he was fed a banana every day. Out of curiousity, I did a little research and it turns out that banana's are a power fruit for the heart. High in potassium and fibre, low in sodium and tastes like dessert, banana's reduce high blood pressure and the risk of stroke. Not enough? They also help with depression and can your boost immune system.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.

Ingredients:

2 1/4 cup oat bran

1 1/4 cup skim milk 1/4 cup chopped walnuts (plus extra for topping)

3 riped bananas

1/4 cup packed brown sugar

2 egg whites 1 tbsp baking powder

2 tbsp vegetable oil

1 tsp cinnamon

5 Easy Steps (Instructions):

Step 1: Preheat oven to 350. With an electric mixer, combine banana, sugar, vanilla, egg whites, milk and vegetable oil.

Step 2: In a seperate bowl, mix together oat bran, baking powder and cinnamon.

Step 3: Mix the wet and dry ingredients together. And fold in walnuts.

Step 4 Pour batter into a lined muffin tray. Top with walnuts and bake for 20 minutes or until toothpick comes out dry.

Step 5 Remove from oven and let cool on a wire rack before enjoying.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.

#breakfast #walnuts #oatbran #banana