You’ve heard of raisin bran muffins? Why not add grapes – raisins that still contain their juice? They act like blueberries in baked goods like muffins and loaves, bursting with flavor without drying out the batter. Darker varieties are better – they tend to have more flavor – and purple and blue grapes are high in flavonoids – phytonutrients that are known to reduce the risk of heart disease. Grapes are also an excellent source of manganese, and contribute some vitamin C, B1 and potassium.
Muffins and loaves freeze well – cool them completely, then wrap in plastic wrap and store for up to 4 months in the freezer. To make serving easier, slice the loaf first before wrapping, or wrap individual slices to stick directly in lunch bags from the freezer. This grainy, fruity loaf is delicious spread with soft, low-fat cream cheese to boost protein.
Grapes & Bran Loaf
To bake these as muffins, divide the batter between 12 paper-lined muffin tins and bake for 20-25 minutes. Adapted from the Grape Growers of BC.
1 3/4 cups all purpose flour
3/4 cup brown sugar, lightly packed
1 Tbsp. baking powder
1 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. salt
3/4 cup 1% milk
1/2 cup unsweetened applesauce
2 Tbsp. canola oil
1 tsp. vanilla extract
3/4 cup All Bran® cereal
1 cup BC Coronation or purple grapes, cut in half
Preheat oven to 350°F and spray an 8×4″ loaf plan with nonstick spray.
In a large bowl, stir together the flour, sugar, baking powder, baking soda, cinnamon and salt. In a smaller bowl, stir together the milk, applesauce, egg, oil and vanilla. Add to the dry ingredients and stir a few strokes – add the All Bran and grapes and stir just until combined.
Pour into the prepared pan and bake for 45-50 minutes, or until golden and the middle is springy to the touch. To make muffins, divide the batter among 12 paper-lined muffin tins and bake for 20-25 minutes. Makes 1 loaf (12 slices) or 1 dozen muffins.
Nutritional analysis per serving:
Protein 3.7 g
Fat 3.4 g
Carbohydrate 32 g
Fibre 2.1 g