Eating more whole grains and bran helps you feel more full from less food and less money.  Baking your own bran muffins is a great example.  It doesn’t take long, it’s easy, and gives your digestive system a helpful, healthy push!

The easiest way is to buy a bran muffin mix, honestly.  There are small boxes of mix that require only egg and water as an addition, and they’re sometimes found for less than a dollar.  BUT, these frequently contain ingredients that aren’t so healthy, such as hydrogenated fats, preservatives, and artificial flavors and colors.  Think twice.  The answer is to buy an all-natural, preservative and trans-fat free mix at a natural foods or health food store.

Here’s a recipe for homemade bran muffins, too:

Preheat your over to 375 degrees.  Lightly grease small muffin tins, or better yet line with paper muffin cups.

Combine in a medium bowl:
1 1/3 cup wheat bran
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
2/3 cup brown sugar
pinch of salt

Combine in a small bowl:
1 cup skim or fat-free milk
1/2 cup unsweetened apple sauce or fruit sauce (berry, mango, crushed banana)
1 egg
1/2 teaspoon vanilla extract

Stir together both bowls, mix just until blended – -don’t over mix!  Let stand for 10 minutes for everything to absorb and expand.

Now, add some fruit if you like such as raisins, blueberries or strawberries, ones that will standup to baking.

Spoon into the prepared muffin tins and bake about 20 minutes.  Test with a fork or toothpick to make sure that all the batter is baked and not sticky.

Makes about a dozen muffins.  These are great tasting, and one will satisfy you.  Use it instead of a slice of bread, and count it as a single-serving of a grain on my “Joy of Weight Loss” food plan.

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