Superfood #2 - Walnuts - Apple-Carrot Bran Muffins

These Apple-Carrot-Bran muffins contain high amounts of fiber, fruit, vegetables and walnuts. All of these ingredients have cancer fighting properties. The information regarding foods is taken from a variety of sources, including the Mayo Clinic, Kurt Greenberg and others.

Carrots are an excellent source of beta carotene and potassium. People that eat carrots a few times a week or consume carrot juice on a regular basis have lower rates of lung cancer and may reduce risk of esophageal, throat, mouth, stomach and skin cancers. Furthermore, the fiber in carrots may help reduce risks of colorectal cancer.

Apples are a good source of the water soluble fiber, pectin, a bacteriostatic compound effective in combating E. coli, staphylococcus aureus and streptococcus faecalis. The may help to reduce the risk of colon cancer. A good source of salicylates, a possible chemopreventive for skin cancer as well as quercetin and glucaric acid.

Walnuts are known as one of the superfoods. They are a good source of monosaturated fat (like that of avocados and olive oil). Walnuts are rich in omega 3 fatty acids and contain the anti-cancer phytochemical called, ellagic acid.

Lately, I had been thinking about making an apple coffee cake, and also had carrot cake on my mind. This sparked the thought that perhaps I could combine the ingredients I liked from these recipes and make an apple-carrot with of course bran -muffin. It seemed to turn out well, although muffins were a bit small, they were moist and extremely flavorful.

1 3/4 cups whole wheat flour
1/2 cup wheat bran
1 cup brown sugar
2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1 1/2 cups shredded carrots
2 peeled and shredded apples
1/2 cup raisins
1 /2 cup chopped walnuts
3/4 to 1 cup milk
2 beaten Eggs
1 tsp vanilla

Mix together flour, wheat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts.

Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened, but do not over mix.

Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes.

Makes: 12 large muffins or 18 smaller ones.