Homemade Apple Bran Muffins

Makes 12 muffins

• Vegetable oil cooking spray
• 3/4 cup wheat bran cereal, such as All-Bran or Bran Buds
• 1 cup skim milk
• 2/3 cup whole wheat flour
• Sweetener equivalent to 1/3 cup sugar
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1 tsp ground allspice
• 1/2 tsp ground cloves
• 1/2 cup oat bran
• 2/3 cup raisins
• 1 large apple, peeled and cut into 1/4 inch cubes
• 1 omega-3 egg, lightly beaten
• 2 tsp vegetable oil
• 1/2 cup applesauce (unsweetened)

1. Preheat the oven to 350 degrees F. Spray a 12 cup muffin tin with vegetable oil cooking spray.
2. Mix he wheat bran and skim milk in a bowl and let stand.
3. In a large bowl, mux he flour, sweetener, baking powder, baking soda, salt, allspice and cloves. Stir in the oat bran, raisins and apple.
4. In a small bowl, combine the egg, oil and applesauce. Sir, along with the wheat bran mixture, into the dry ingredients.
5. Spoon the batter into the prepared muffin tin. Bake until lightly browned, about 20 minutes. The muffins are done when a oothpick inserted into the center of one comes out clean. Keep the muffins in the freezer and microwave on high for about 30 seconds to warm. 

Recipe via the G. I. Diet  by Rick Gallop

Homemade Granola Bars

Makes 16 bars

• 1 1/3 cups whole wheat flour
• Sweetener equivalent to 1/3 cup sugar
• 2 teaspoons baking powder
• 1/4 cup wheat bran cereal, such as All-Bran or Bran Buds
• 1 tsp ground cinnamon
• 1 tsp ground allspice
• 1/2 tsp ground ginger
• 1/2 tsp salt (optional)
• 1 1/2 cups large-flake , rolled, or steel-cut oats
• 1 cup finely chopped dried apricots
• 1/2 cup shelled sunflower seeds
• 3/4 cup applesauce (unsweetened)
• 1/2 cup apple juice (unsweetened)
• 3 omega-3 eggs
• 2 tsp vegetable oil

1. Preheat oven to 400 degrees F
2. Line a shallow 8 by 12 inch baking dish with parchment paper
3. Mix the four, sweetener, baking powder, wheat bran, cinnamon, allspice, ginger, and salt, if using, in a large bowl. Stir in the oats, apricots, and sunflower seeds.
4. In a separate bowl, mix the applesauce, apple juice, eggs, and oil together, and add to the flour mixture.
5. Pour the batter into the prepared baking dish and spread it out evenly.
6. Bake until lightly browned, 15 to 20 minutes. Let cool and cut into 16 bars. Keep the bars in the freezer and microwave on high for about 30 seconds to warm.

Recipe via The G. I. Diet by Rick Gallop