From her book, “Ballerina Body,” Misty Copeland, the first African-American female principal dancer for American Ballet Theater, emphasizes her need to eat for energy. Not surprisingly, she approaches daily meals in the same way she approaches dancing. In the chapter entitled “Meal Choreography,” she breaks down meal-planning suggestions for 21 days. These healthy bran muffins are just one of her nutritious building blocks.
Along with oatmeal, muffins are my go-to morning meal. There’s something comforting and particularly satisfying about a luscious morning pastry, but the great thing about these particular muffins is that the bran is also really good for you, and the honey and applesauce give the muffins just enough sweetness.
- 1/2 cup coconut flour
- 1/4 cup bran
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 6 Eggs
- 1/4 cup coconut oil
- 1/2 cup honey
- 1/4 cup unsweetened applesauce
- 1 teaspoon vanilla extract
- Cooking spray
Preheat the oven to 350°F.
In a small bowl, combine the flour, bran, baking soda and salt.
In a medium bowl, whisk the eggs. Mix in the oil, honey, applesauce and vanilla. Add the flour mixture and mix well. Let sit for 5 minutes so that the coconut flour can absorb the liquid.
Spray a 12-cup muffin tin with cooking spray. Pour the batter into the muffin tins, filling each muffin tin 3/4 full. Bake for 25 to 30 minutes, or until brown.
Let the muffins cool before serving. Extra muffins can be stored in an airtight container in the refrigerator for up to 7 days.
Serves: 12 | Serving Size: 1 muffin
Per serving: Calories: 145; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 146mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 12g; Protein: 4g
Nutrition Bonus: Potassium: 49mg; Iron: 6%; Vitamin A: 3%; Vitamin C: 0%; Calcium: 2%
Get more recipes like this in Misty Copeland’s book “Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You,” available now.