Delicious High Fiber Gems(No Salt, No Fat, No Eggs, No Sugar)
Delicious high fiber gems are wholesome, hearty muffins perfect for lunchboxes or a quick snack. They are naturally sweet, filling, and suitable for health-conscious eaters.
Ingredients
Instructions
- Mix flour and bran or germ in a large bowl.
- Add milk with vinegar and mix in with molasses until well combined.
- Measure 3/4 cup of boiling water and stir in 1/2 tablespoon baking soda.
- Pour the baking soda mixture into the flour mixture and stir well.
- Pour the batter into greased muffin tins or iron gem tins, making 15 muffins.
- Bake at 350°F (175°C) for 20 minutes or until done.
- Cool slightly and remove from pans.
- Store for a day before eating; best served cold.
- Enjoy with a bit of butter or as part of your lunch.
Tips & Substitutions
For a different flavor profile, consider adding spices like cinnamon or nutmeg to the mixture. You could also substitute the wheat germ with ground flaxseed for added nutrition. If you prefer a lighter texture, try using a cake flour blend instead of regular flour. Ensure the milk and vinegar sit for a few minutes to create a buttermilk substitute, which will enhance the texture of your gems.
Serving Suggestions
These high fiber gems are delightful on their own or enjoyed with a bit of butter. They can also be served alongside a fruit salad or yogurt for a nutritious breakfast. For a unique twist, serve them with a dollop of Cool Whip Summer Dessert for a refreshing treat. They pair beautifully with a cup of herbal tea.
Storage & Reheating
Allow the muffins to cool completely before storing them in an airtight container. They can be kept at room temperature for up to two days or in the refrigerator for up to a week. To reheat, simply pop them in the microwave for a few seconds or warm them in an oven at low heat until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Delicious High Fiber Gems(No Salt, No Fat, No Eggs, No Sugar) contains roughly 206 calories, with 5g protein, 44g carbohydrates, and 2g fat. It is an excellent source of iron (37% of the Daily Value), and a good source of dietary fiber and protein. It also contributes 4g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of milk in this recipe?
Yes, you can substitute any non-dairy milk such as almond, soy, or oat milk. Just ensure the non-dairy milk is unsweetened to keep the recipe in line with its low-sugar guidelines.
How can I make these gems sweeter without adding sugar?
You could use ripe mashed bananas or unsweetened applesauce as natural sweeteners. These will add moisture as well as a hint of sweetness without compromising the recipe’s integrity.
What if I don't have muffin tins?
If muffin tins are unavailable, you can use a loaf pan to create a bread-like version of these gems. Just keep an eye on the baking time, as it may vary; check for doneness with a toothpick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).