You don’t think that fat-free or low-fat muffins have to be boring and dry, do you?!
These Cranberry Orange Muffins with Soaked Oats combine tart cranberries and invigorating orange zest for seasonal flair. Cranberry and orange complement each other so well, don’t you think?
Cranberries are packed with vitamin C but without the glycemic impact of oranges. That makes them a great way to add flavor without a huge hit on your blood glucose levels.
Orange zest also packs a flavorful punch! One of the many beneficial phytonutrients in oranges is the herperidin. This flavanone has been shown to lower high blood pressure and cholesterol, and is strongly anti-inflammatory (source).
While cranberry and orange are often associated with the holiday season, these healthy and yummy soaked oat muffins are delicious all year round. Pack them in lunches, keep them in the freezer for easy snacks, or in the fridge for a quick grab-and-go munchie!
A Note For The Trim Healthy Mamas
If you follow the Trim Healthy Mama plan, you know that it’s crucial to keep your fats and carbs in proper balance while maintaining plenty of protein.
These Cranberry Orange Muffins feature soaked oats as a healthy source of energizing and digestible carbohydrates. There’s no added fat, yet there is a good bit of protein thanks to the non-fat Greek yogurt!
(Pre-soaking oats saves you time down the road. Learn how to make pre-soaked oats that are great for a Trim Healthy Mama!)
How should one eat these Trim Healthy Mama muffins? 4 muffins contain approximately 20 grams of carbs and just over 12 grams of protein. This means they make a great addition to an Energizing meal, or a great Energizing snack all by themselves.
To make a meal, you’ll likely want more carbs and protein. Add some fresh berries or another E-friendly fruit for more carbs. For protein, think an egg white omelette, a bit of low-fat cottage cheese, a smoothie with added protein, or a very lean meat.
I personally like to keep my carbs on the lower end of the range, especially with oats. They tend to be a bit harder on my blood sugar, even when properly soaked and prepared.
Cranberry Orange Muffins With Soaked Oats (THM:E)
You don't think that fat-free or low-fat muffins have to be boring and dry, do you?! With tart cranberries and invigorating orange zest, these Cranberry Orange Muffins with Soaked Oats are healthy, easy, and best of all... MOIST. Sprinkle them with cinnamon, add a pat of melt-y grass-fed butter, and enjoy with your morning coffee. Mmm, what a delicious holiday (or anytime) breakfast!
Ingredients
- 4 cups rolled oats
- 4 cups pure water
- 1/4 cup raw apple cider vinegar
- 1 cup yogurt Greek-style (non-fat)
- 1 cup organic or pastured egg whites
- 1 cup cranberries fresh, roughly chopped
- 4 teaspoons organic orange zest only, finely minced (about 1 orange)
- 2 teaspoons ginger root freshly grated or minced
- 1/2 cup sugar alternative such as erythritol and stevia blend
- 1/8 teaspoon powdered stevia extract
- 2 teaspoons vanilla extract
- 2 teaspoons baking powder
- 1/2 teaspoon sea salt
- 1 to 2 teaspoons ground cinnamon optional
Instructions
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The evening before, add rolled oats, water, and apple cider vinegar (in that order) to a large mixing bowl. No need to stir, but make sure that the oats are submerged.
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Cover with a plate or tea towel and leave for 12 to 24 hours, or overnight.
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The next morning, preheat oven to 350 degrees Fahrenheit.
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If using a muffin pan without liners, lightly grease each well with a healthy traditional fat such as coconut oil or grass-fed butter (see notes). This will increase fat content of the muffins, so if you're a Trim Healthy Mama, be mindful of any additional fat in your meal to stay within plan guidelines.
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Add the remaining ingredients to the soaked oats. Mix until combined. A "soupy" mixture is normal.
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Evenly divide mixture among your silicone muffin liners, greased muffin pan, or muffin pan with paper liners. This works out to about 2 heaping tablespoons each.
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Bake in preheated oven for 35 to 45 minutes or until centers are firm and set and tops are lightly browned.
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Remove and cool completely before removing from silicone muffin liners or pan. Enjoy!
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If you'd like, spread a bit of grass-fed butter on your muffin, but be mindful with the amount so you don't go off plan.
Recipe Notes
- If you'd like to use pre-soaked and dehydrated oats, you can skip the overnight soaking step of the recipe. Before you preheat the oven, simply combine 4 cups pre-soaked oats with 2 cups water. Omit the apple cider vinegar. Add the remaining ingredients and mix together. Let it sit for 10 minutes for the oats to soften up, and then preheat the oven. While the oven is preheating, you can fill your muffin cups and proceed with the recipe as written.
- You’ll get anywhere from 22 to 24 muffins depending on how full you fill your muffin cups.
- I prefer to use silicone muffin liners – they are nonstick without adding any additional fat. In addition, they don’t peel away half your muffin like paper liners can!
- My kiddos loved these muffins, and honestly I was a little shocked. I love sour and tart flavors but they don’t as much. Both of my kids said “these are really good, mom!” I’ll take that!
- If you'd like, add cinnamon to the batter or sprinkle a bit on top of the muffins after they've come out of the oven. Cinnamon is purported to help with blood sugar control... and it tastes delicious!
Will you make these Cranberry Orange Muffins With Soaked Oats? Have you ever tried baking Trim Healthy Mama muffins before?
...without giving up the foods you love or spending all day in the kitchen!
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I made these this morning for my sugar-loving family and they loved them! Thank you!
I like your recipes and blog, but 1/2 cup sugar (or “sugar alternative”) seems like a LOT of sugar. Wouldn’t it be better to use something like a brown banana or dates to sweeten baked goods instead?
Well, it is less than a teaspoon of “sugar” per muffin ? I believe the intention of the recipe is to use whatever powdered sweeteners you use in your house, so it says sugar or alternative.
It says sugar alternative not sugar or alternative. I do not use sugar alternatives and not all sugar alternatives are equal to the same amount of sugar (replaced with the same amount). For some sugar alternatives you use less that the same amount of sugar. Some you would use more. I do not want to experiment and have the throw out the finished product. I would think the person who made up the recipe would know the answer to my question. I also usw whole organic free range eggs and not just egg whites.
While I realize this is a Trim Healthy Mamas recipe, I would love to try it using whole ingredients. How many whole eggs would I use and how much sugar (organic raw or coconut sugar) would I use. I really love anything with cranberry and orange and would love to try this.
Although I find your recipe appealing, I’d appreciate clarification on the sweateners you mention. Perhaps your intention is to use 1/2 C sugar, (or an equivalent thereof.)
I frequently use stevia extract where I can, yet your posted ingredients are ambiguous inasmuch as it suggests using both. Using 1/2 C of stevia extract would certainly prove overwhelming and likely bitter. Please advise.
BTW: Although the writing often makes me feel as if I shouldn’t have an interest, I may not be the only male subscriber to Traditional Cooking School who values good food.
Could these be made with blueberries?