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Tag Archives: bran

See a Need, Fill a Need

Does anyone remember the movie Robots?

Robots

There was one line from that movie that always stuck with us- it was Rodney’s motto, “See a need, fill a need!”  Don’t you think that’s a great rule to live by?  We sure do, and that’s what we try to do when we create recipes.  Find out what people want and need and make a recipe that fulfills those requirements.

And that is precisely how these muffins came to be…

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You see, a family member of ours recently underwent knee surgery (Heather, I think you’ll be able to relate to this…) and has been on some serious pain meds for the past few days.  Anyone who has ever had to go through this kind of thing before knows what kind of side effects medications like these can have…

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To put it a little more eloquently, this family member of ours has been experiencing some… difficulty with, you know… “moving things along”.

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The pain killers combined with the fact that he’s pretty well couch-ridden and can’t do a whole lot of moving around to (ahem) “shake things out” has left him with a little difficulty staying, well, regular.

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This family member is also used to being very active, so now that he’s being faced with several months of significantly decreased amounts of exercise, he’s also put in a request that sweets and unhealthy snacks be kept at minimal levels around the house.  (Did we also mention that this particular individual has quite the sweet tooth, and is somewhat lacking in will power? ;))

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He also likes to snack.  A lot. So we knew what we had to do- create a snack that’s full of fibre, but is low in sugar, and unhealthy fats, and of course it has to taste good, too!

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And thus, the super high-fibre date n’ raisin mini-muffin was created!  We decided to make these mini, because that way if he feels like he needs a little snack, he doesn’t have to commit to eating an entire muffin.  But of course, these would be just as delicious if they were full-sized, all you’d have to do is bake them a little longer!

So what makes these high fibre?  They have wheat bran, oat bran, rolled oats, and whole wheat flour.  They also have dates and raisins, which are also good sources of fibre.  So when all’s said and done, one of these mini muffins has 2 grams of fibre, which, considering their size, is quite a bit!  And if you were to make them into large muffins, they’d be about 3 times the size, which would put them at about 6 grams per muffin!

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You could even amp-up the fibre content even more by adding some ground flax seeds and chopped almonds to these muffins- something we would’ve done if we hadn’t been all out!

And as for the taste?  Well, we realize that you don’t often hear people saying “yummm… fibre…” but we promise you will love these!  Everyone in our family loved these- in fact, we just made these yesterday, and we’re already thinking we’ll have to make another batch pretty soon…

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Mmmm fibre! 🙂

Date-Raisin Mini Muffins

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Prep time: 15min
Bake time: 10-12min
Makes: 30 mini muffins

Ingredients:

1 c. whole wheat flour
1 c. bran
1/2 c. oat bran
1/2 c. oats
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt

1 egg
1/2 c. yogurt (any kind will do, we used strawberry!)
1 c. milk of choice
1 tsp white vinegar
1/4 c. maple syrup

1/2 c. dates
1/2 c. raisins

Directions:

Pre-heat oven to 350F.
Combine milk and vinegar and set aside for 5min (to make “butter milk”).
In a large bowl, combine the dry ingredients. In a separate bowl, combine the wet, only adding the milk after having sat for 5 min.
Pour wet ingredients into the dry along with the dates and raisins and stir until just combined.
Fill greased mini-muffin tins with the batter.
Bake for 10-12 minutes.

~twosaucysisters

Have you ever had a surgery and experienced difficult side effects after wards? What did you do to overcome those difficulties?

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Brancakes!

WARNING: You are about to be vented at. So we haven’t been around all week (see our last post) because we haven’t been able to add any pictures to our blog. Every time we tried to add them to a post, a message would come up telling us they were too big. Apparently wordpress doesn’t have anyone who you can actually contact and ask about problems such as this, so we were left to our own e-illiterate devices. After several days, trying several different things, we finally discovered our problem. We had simply run out of space! We know, we know, duhHonestly, that may be completely and entirely obvious to some, but we’re food-people, not website-design, computer people. Long story short, we purchased 10GB (that’s gigabytes, we don’t know what that means, either) of space, and now we can finally share our backlog of recipes with you all!

Thank you for bearing with during this incredibly frustrating time! Without further ado, today’s (or more like last Sunday’s) post!
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You know what one of our favourite kinds of muffins are?

Bran muffins!

Blueberry bran, blueberry-cranberry bran, raisin bran, apple-bran: you name it, we love it!

And you know what else we love?

Pancakes!

Oh wait, you already knew that 🙂

But of course it was only a matter of time before we combined the two, and came up with brancakes!

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Bran pancakes- Brancakes!  Just wait, people- it’s gonna catch on 🙂

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Cinnamon-raisin brancakes with cinnamon syrup- an amazingly delicious and healthy breakfast 🙂  And you know what makes these brancakes so awesome?  The bran!

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Ok, so maybe that was kind of obvious- without the bran these wouldn’t be brancakes, now would they?  Of course not- and they also wouldn’t soak up the cinnamon-infused maple syrup like a giant sponge!

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So… breakfast sponge cake?  Hmmm, nah- we like brancakes better 🙂

Cinnamon-Raisin Brancakes

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Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 2

Ingredients:

1/3 c. whole wheat flour
1/3 c. bran
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/3 c. milk of choice
1/3 c. apple juice
1 egg
1/4 c. plain yogurt
1/4 tsp vanilla extract
1/3 c. raisins

Syrup:

2 tbsp maple syrup
1/2 tsp cinnamon

Directions:

Preheat a pancake griddle or non-stick skillet over medium-high heat.  Spray with cooking spray.

In a medium-sized bowl, combine all the dry ingredients.  In a separate bowl, combine all the wet ingredients.  Add the wet to the dry along with the raisins.  Stir until fully combined.  Drop spoonfuls of batter onto the griddle and cook for 2-3 minutes, or until bubble start to form and the edges begin to cook.  Flip and cook for another 2-3 minutes. Continue until all the batter is used up.

For the syrup:  Add cinnamon to the maple syrup and stir until the cinnamon is mixed into the syrup.  Drizzle over pancakes.

~twosaucysisters

[Not-So] Fat Tuesday

Today is a very special day, friends!

First of all, today is our half-birthday (more on that later…) but more importantly, today is one of our favourite days of the year!  Today is Pancake Tuesday!  You may also know it as Mardi Gras, Fat Tuesday,  or Shrove Tuesday, but whatever you call it, it all means one thing: eat lots of pancakes!

Pancake Tuesday was so exciting for us growing up, because it always meant one thing- we were having pancakes for dinner.  Don’t get us wrong, our mother was a fantastic cook, but as a kid what would you have rather had- salad and casserole or a plate full of pancakes with maple syrup?  Eating pancakes for dinner always felt so scandalous- like we were cheating on dinner or something- which, of course made it that much more fun!

And while neither of us ever need an excuse to eat pancakes, a day dedicated to one of our all-time favourite breakfasts just feels so special!  So for today’s post, we have compiled an “ode to pancakes”- a list of all of our pancake recipes that we have shared with you since the start of our blog, plus a couple new ones! 🙂

So get those pancake griddles fired up, ’cause it’s pancake time!

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Banana Nut

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Beet Pancakes

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Blue Velvet Cheesecake

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Peach Pancakes A La Mode

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Pina Colada

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Strawberry-Banana-Buttermilk

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Eggnog Pancakes

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Christmas Pancakes

Of course, all of our pancake recipes are whole wheat and free of oil and refined sugar, so we suppose this is more like “not-so-fat” Tuesday?  But who really cares about details?  A pancakes is a pancake, if you ask us, and we promise you can’t even tell that these ones are healthy 🙂

And with that, here are not one, not two, but THREE new pancakes creations for you all!

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Cinnamon Raisin “Brancakes”
(This recipe will be coming in a few days!)

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Classic Blueberry Buttermilk Pancakes
(Sorry, but we’re going to make you wait on these ones, too)

But don’t worry, we aren’t leaving you here without at least one new recipe!  For today, we bring you Strawberry Shortcake Pancakes!

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There is one important factor that makes these “shortcake” pancakes, and not just strawberry pancakes, and that is the addition of whipped egg whites.  It makes them extra fluffy- so don’t skip that step!

Happy Pancake Tuesday!

Strawberry Shortcake Pancakes

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Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 2

Ingredients:

2/3 c. whole wheat flour
2 tbsp coconut flour (or ground flax- but they won’t have the exact same texture)
1/4 c. egg whites
1/2 c. milk of choice
1 tsp vanilla extract
2 tbsp diced strawberries

Whip Topping:

2 pasteurized egg whites
2 tbsp yogurt
2 tsp honey
1/4 tsp vanilla extract

Directions:

With hand beaters or a stand mixer, beat the egg whites until they are fluffy and form stiff peaks.  Set aside.

In a medium-sized bowl, stir together all the dry ingredients.  In a separate bowl, combine all the wet ingredients (except egg whites).  Pour the wet into the dry and mix until fully blended and smooth.  Add the egg whites and strawberries and very gently fold into the batter until the egg whites have been evenly dispersed throughout (you’ll still be able to see some of the egg white).

Drop the batter by spoonfuls onto a greased pancake griddle or non-stick pan. Cook for 2-3 minutes, then flip and cook for another 2-3 minutes until the cakes are lightly browned and set.

For the Whip Topping: Using hand beaters or a stand mixer, whip the egg whites until they form stiff peaks.  Add the other ingredients and carefully stir until fully combined.

~twosaucysisters

Do you participate in pancake Tuesday?  What is your favourite kind of pancakes?  (Any flavour requests?)

Breakfast No-Brainer

We spend more time than the average person does thinking about breakfast.  It’s probably our favourite meal of the day, and we love coming up with delicious creations for our morning meal.  What better way to start your day than with an amazing breakfast?

But you know, sometimes you wake up in the morning and you just don’t feel like putting in the effort.  Some mornings, all you want to do is sit down and eat.  No long prep, no pile of dishes, and most importantly, no thinking.

When this happens to us, what we usually end up doing is taking all of the fruit we have, throw it in a bowl, combine it with some kind of grain and stir in some yogurt, milk, or both, add nuts and maybe a blob of nut butter and be done with it. Like yesterday’s breakfast:

No fuss, little mess, and a complete no-brainer. And you know what?  It was delicious, and we were digging into our bowls in less than 5 minutes.

This particular concoction we’ve decided to call a “Bran Bowl” since it was fruit and nuts mixed with bran.  Again, no-brainer!  It was mixed with yogurt and topped with granola, a blob of peanut butter and a splash of milk.  Quick, easy, and satisfying.  And since we didn’t feel like thinking about it, we never actually measured anything, so we’ll give you approximate amounts for everything, but feel free to adjust to your liking!

Just don’t think too hard about it 😉

Breakfast Bran Bowl

Prep time: 5 min

Serves: 1

Ingredients:

1 c. fruit of choice (fresh or frozen)

1/4 c. bran

1 tsp cinnamon

1/2 c. plain yogurt

2 tbsp chopped nuts

2 tbsp raisins/craisins

1/3 c. granola

1/2 c. milk of choice

1 tbsp peanut butter (or other nut butter)

Directions:

Combine fruit with bran and cinnamon.  Stir in nuts, dried fruit, and yogurt.  top with granola and nut butter.  Pour over milk and serve.

~twosaucysisters

What do you do for breakfast when you don’t feel like thinking?

Snack Attack

Several years ago, we saw a McDonalds billboard that said “Dinner is a long way from lunch”. We heartily agree! It was an advertisement for their snack wraps.

Different ad, but we still agree!

We’ve never actually had a McDonalds snack wrap, seeing as we don’t go there often ever.  But we do enjoy snacking, and believe that healthy snacks are an important part of the diet.  It is a long way from lunch to dinner, and who doesn’t love snacks? Having a healthy snack in the afternoon can help to prevent you from over eating in the evening, as well as provide you with some good nutrition.

The easiest way to have healthy snacks is to prepare in advance.  We like to make a bunch of healthy snacks that we keep in the fridge that we can throw in a lunch bag/pop into our mouths as we head out the door!  They’re also great if you’re having a “hungry day” and need an extra little boost.

So we bring to you: Mini Muffins. Easy to throw into a bag and bring along, easy to toss in your mouth snack hole while you’re out and about, and a great little whole grain treat to tie you over until dinner!

Cute little muffins!!

We’re calling these “everything” muffins, because they have a little bit of a lot of stuff in them.  With the chai spices and whole wheat flour, these little guys are big on flavour and fiber, and are pretty cute to boot!

Chai Spiced Everything Mini Muffins

Makes: 24

Prep: 10-15min

Bake time: 14min

Ingredients:

1 c. whole wheat flour

1/2 c. bran

1/2 c. oat flour

1 tsp baking powder

1/2 tsp. baking soda

1/2 tsp salt

1 tbsp sugar

2 tsp cinnamon

1/4 tsp each ginger, nutmeg, allspice, cloves

1/4 apple, diced

1/3 c. diced pineapple, no juice

1/2 peach, diced

1/3 c. grated carrot

1/3 c. raisins

1 tbsp oil

2 tbsp plain yogurt

3/4 c. milk

1 egg

1/2 tsp vanilla

1 tbsp honey

Directions:

Preheat oven to 350C.

Mix all dry ingredients.

In  separate bowl, combine wet ingredients.  Add to dry.

Stir in raisins.

Spoon batter into 24 prepared min muffin tins.

Bake for 14-15 min.

~twosaucysisters

What do you like to have for snacks during the day?

Necessity: The Mother of Breakfast Inventions

Several months ago, Julie and I made a life-changing discovery, and it looks a little something like this…

 

These delectable creations are known as Buckwheat Bakes, and are the brainchild of Ashley, to whom I will forever be grateful for sharing this recipe with the world.

Seriously, Julie and I are  addicted to these things!

They are amazing because they’re very nutritious, and so versatile!  The best part is, eating one of these is like having your own personal cake, for breakfast!  And who doesn’t want cake for breakfast?

Buckwheat bakes are also very satisfying, so if you’re one of those people who constantly find themselves hungry at around 10 o’clock, when lunch time is still a couple of hours away, I encourage you to try these, they won’t disappoint!

Julie and I have tried many of Ashley’s own recipes for these breakfast bakes, but of course, we couldn’t resist venturing out and trying to put our own spin on them.  The idea came one day when (gasp!) we had no bananas left for breakfast. For those of you who don’t know this, Julie and I are crazy for bananas, so to wake up to a barren counter-top, completely void of the delicious fruit is quite a travesty.  We had apples in the fridge, thankfully, so we would not have to go a morning without fruit, which is just not acceptable in my books!

We decided that a buckwheat bake would be the perfect way to use our apples.  We also had a gigantic bag of bran that we wanted to make a dent in, so I think the next step was obvious…

Apple pie bran bake!

Topped with sauteed apples and raisins, walnuts, and a nice big dollop of almond butter, this breakfast bake was to die for, and you know what?

I didn’t even miss my morning banana 🙂

~Brit

Apple Pie Bran Bake

Inspired from here

Prep time: 10 min.

Bake time: 30 min.

Serves: 1

Ingredients:

1/8 c. bran

1/8 c. whole wheat flour

1 tbsp steel-cut oats

1/4 tsp. baking powder

1 tbsp chia seeds

1 tsp cinnamon

1/2 tsp nutmeg

1 large egg

1/3 c. apple sauce

3 tbsp. milk

1 tsp vanilla extract

2 tsp maple syprup

2 tbsp chopped walnuts

2 tbsp raisins

1/2 apple, diced

Directions:

Pre-heat your oven to 350C

grease a large ramekin or small bowl

mix all of the dry ingredients, set aside.

Mix all of the wet ingredients and stir into the dry.  Mix in the raisins and apple.

Bake for 30 minutes.

*For toppings, you could saute the other half of your apple with a few more raisins on a fry pan, adding a little water to keep them from drying out.  And we always love topping ours with some kind of nut butter and a drizzle of honey or maple syrup, too!