Wheat Bran Muffin

This bran muffin utilises the nutrients usually removed in grain-based products to create a nutritious and quick to prepare snack.  

Eggs provide the binder along with plenty of omega 3, vitamin A, vitamin B2, vitamin B5, vitamin B12 and vitamin E, as well as choline, iron and selenium.  Chia seeds provide more omega 3, vitamin K1, and a range of minerals.  

The wheat germ and bran provide a range of vitamins and minerals while the nutritional yeast has a cheesy, umami flavour and boosts vitamin B2, B5 and folate.  

Macros 

One serve provides 275 calories, 22 g protein, 19 g fat, 31 g net carbs and P:E = 0.9.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 0.3 oz (8 g) chia seeds 
  • 0.3 oz (8 g) wheat germ (toasted)
  • 0.3 oz (8 g) wheat germ (crude)
  • 0.3 oz (8 g) nutritional yeast 
  • 2 large eggs 
  • 1 dash sea salt

Directions 

  • Mix all ingredients and let sit for 5 or 10 minutes.
  • Pour into two small silicone moulds. 
  • Cook for about 1 minute in the microwave.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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  • Sample Maximum Nutrient Density Meal Plan.

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