Fruited Honey Bran Muffins - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 6 tsps sugar
- 1/2 cup all-bran cereal
- 1 medium egg
- 3/4 cup white flour
- 1/2 cup yogurt
- 100 g butter
- 1 medium banana, chopped
- 1/4 cup boiling water
- 1/2 tsp baking soda
- 2 tbsps honey
- 3/4 cup wheat bran
Instructions
- Soak the All-bran cereal in the boiling water and leave to cool. Pre-heat the oven to 400 °F (200 °C). Grease 9 medium sized muffin pans.
- Melt the butter and honey together in the micro-wave until the butter has just melted; beat in the egg with a fork, then add the yogurt and beat lightly with a fork, just to combine. Add the banana.
- Measure the dry ingredients into a large mixing bowl and toss together with a fork.
- Add the All-bran and liquid mixtures to the dry ingredients and fold gently together until the dry ingredients are just moistened. Do not over mix, and most certainly do not beat.
- Bake for about 15 minutes or until lightly browned and firm in the middle when pressed.
- Note: based on a recipe from Alison Holst's "Marvelous Muffins" book.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Fruited Honey Bran Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Honey: Use in moderation as part of a balanced PCOS diet
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Fruited Honey Bran Muffins can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Honey.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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