Grains + Seeds Muffins

With the nutritional goodness of barley, oats, wheat and sunflower, sesame and chia seeds, these muffins are a great choice whether it’s rise-and-shine or pick-me-up time. 

1 cup (250 mL) whole barley flour

1 cup (250 mL) oat bran

1/3 cup (75 mL) wheat germ

1 Tbsp (15 mL) baking powder

1 tsp (5 mL) ground cinnamon

1/3 cup (75 mL) sunflower seeds

1/3 cup (75 mL) sesame seeds

1/3 cup (75 mL) chia seeds

1 egg

1 cup (250 mL) milk

½ cup (125 mL) liquid honey

1/3 cup (75 mL) canola oil

1 tsp (5 mL) vanilla

Preheat oven to 350°F (180°C). Lightly grease a 12-cup muffin tray, or line cups with paper liners.

In a large bowl, combine barley flour, oat bran, wheat germ, baking powder, and cinnamon. 

In a small bowl, combine sunflower seeds, sesame seeds, and chia seeds. Remove 2 Tbsp (30 mL) and set aside. Add remaining seeds to flour mixture, and stir to combine. 

In a medium bowl, lightly whisk egg. Add milk, honey, oil, and vanilla; whisk until blended. Pour liquid mixture into dry ingredients; stir just until moistened. 

Spoon batter into muffin cups. Sprinkle about ½ tsp (2 mL) reserved seeds mixture over each muffin. Bake for 15 to 17 minutes or until the top of a muffin springs back when lightly touched in the centre. 

Makes 12 large muffins.

Nutritional Information (per muffin):

Calories:  241

Protein:  6 g
Carbohydrate:  30 g
Fibre:  5 g
Sugars:  12 g
Fat:  14 g
Saturated Fat:  1.5 g
Trans Fat:  0 g
Cholesterol:  17 mg
Sodium:  108 mg
Potassium:  140 mg

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