Red River cereal blueberry muffin on a plate with fork

Red River Cereal Blueberry Muffins

Red River cereal blueberry muffin on a plate with fork

Getting adequate amounts of fiber is a good thing.

 

While not technically necessary, fiber actually isn’t an essential nutrient but that doesn’t mean it doesn’t have a health benefit.

 

Unless someone is following a carnivore diet, getting fiber is inevitable assuming you’re eating mostly healthy foods. Fiber is found in fruits, vegetables, whole grains, legumes and pulses, nuts and seeds. Speaking of whole grains, whether you eat a whole grain cereal or bake with them, something like Red River Cereal is a great option to get more gut-loving fiber.

Looking for Red River Cereal recipes?

Red River Cereal.

 

It’s as Canadian as maple syrup, hockey, the maple leaf, and back bacon. You know it as a hot cereal but what about using it in other ways?

 

These Red River Cereal muffins are like having a serving of Red River cereal ‘to go’. Portable and convenient, they pack the goodness of this truly Canadian cereal with a decent amount; a one-cup serving in the ingredients.

Prebiotics

These fiber-rich Red River Cereal muffins are full of gut health-promoting prebiotics, fiber that promotes the growth of healthy bacteria. They’re also full of flax hull lignans, phytonutrients that have been shown to help reduce the risk for breast cancer and prostate cancer.

Blueberry muffins

Not sure I’ve ever met someone who didn’t like blueberries. They are at the original superfood. Blueberries were first promoted as being super healthy back in the late 90s long before anyone was talking about kale or goji berries.

 

Unlike traditional blueberry muffins which are essential white cake with blueberries, this batch will make a healthier version thanks to the flaxseeds, cracked wheat and cracked rye.

 

I like to use an unsweetened nut or seed butter like peanut butter, almond butter, cashew butter, sunflower seed or pumpkin seed butter to top my baked goods. Alternatively, you could use some good old fashioned butter which has a far superior fatty acid profile that margarine.

 

Enjoy!

Red River Blueberry Muffins

Course Appetizer, Breakfast, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12

Ingredients

  • 1 cup all-purpose flour
  • 1 cup spelt flour
  • 3/4 cup granulated sugar
  • 1/2 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup Red River Cereal
  • 2 eggs
  • 3/4 cup plain yogurt
  • 1/2 cup high oleic safflower oil or coconut oil for extra flavour
  • 1 teaspoon vanilla extract
  • 1 zest lemon
  • 2 cups blueberries or berries of your choice

Instructions

  1. Preheat oven to 350 F.
  2. Combine flours, sugar, baking soda, baking powder, salt and Red River Cereal in a large bowl.
  3. In a separate bowl, mix together eggs, yogurt, vegetable oil, vanilla and lemon zest.
  4. Mix wet ingredients into dry ingredients. Gently fold in berries.
  5. Spoon batter into prepared muffin cups, filling to the top (Tip: Use an ice-cream scoop with a release to portion muffins). Bake for approximately 30-40 minutes or until toothpick inserted comes out dry.

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, mental health.  Follow me on FacebookInstagram and Twitter.

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