The New Normal, finding your best health in the foods you eat, plus a recipe for Blueberry Bran Muffins

March 23, 2018

The New Normal, finding your best health in the foods you eat, plus a recipe for Blueberry Bran Muffins

Well one never knows where you will find a healthier recipe. Every now and then I love to sit and watch the cooking channels on Sunday mornings.  It’s never for very long, but I just want to see who is cooking, if what they are cooking is healthy and if we have made it to the main stage yet? The answer is, we are getting there…  I do love it when I catch Bobby Flay talk about being healthy and making healthy food choices! It kind of makes my heart smileJ!

When I first started teaching about eating healthy food, most of the time my patients would say if it tastes good spit it out……….some still do (Hope you are smiling)!  There are so many options and ways to make food healthier. Start by cutting down on the amount of sugar, salt, fat used.  Focus on using real food and adding more color to your plate.  We are slowly getting there.  It is easier to find healthier options on menus when eating out, at the grocery store, social events and gracious knows it is all over the internet (the secret there is knowing which is healthy and which is just a trend or a fad…..that is a topic for another day).

Guess what I am trying to say is you don’t have to always feel like you are doomed to foods that don’t taste good just because your blood pressure is elevated or your blood sugar is high or your cholesterol numbers are higher than suggested.  What we need to learn to do is step outside the box and look for recipes we can include into our eating habits. This recipe is from the Barefoot Contessa, it has the color from blueberries which among other nutrients, anthocyanin, a type of flavonoid that may protect your cells from damage caused by the aging process and environmental toxins.  The Greek yogurt is a good source of protein, the wheat bran provides fiber.  Fiber is not a rock star in the health world, but it is an important part of a healthy diet.  It can play a role in lowering the risk of heart disease, diabetes, weight and improve digestive health.  Who would thought you would find all this healthy stuff on the cooking channel?!  Look for the healthier options as often as you can!

PS:  I substitute olive or avocado oil in place of the vegetable oil.  You can’t tell the difference.

Blueberry Bran Muffins  


½ cup vegetable oil, plus extra for greasing the pan

1 cup all-purpose flour

1 teaspoon kosher salt

½ teaspoon baking powder

½ teaspoon baking soda

½ teaspoon ground cinnamon

7 ounces Greek yogurt

½ cup sugar

½ cup honey

2 extra-large eggs, lightly beaten

1 teaspoon pure vanilla extract

2½ cups wheat bran

1½ cups fresh blueberries (8 ounces)


Preheat the oven to 350 degrees. Brush the top of a muffin pan with vegetable oil and line it with 12 paper liners. 

Stir together the flour, salt, baking powder, baking soda, and cinnamon in a medium bowl. In a large bowl, whisk together the yogurt, sugar, ½ cup vegetable oil, honey, eggs, and vanilla until combined. Add the dry ingredients, stirring just until combined. Gently stir in the wheat bran and blueberries until combined. 

Scoop the batter into the muffin cups with a rounded 2¼-inch ice cream scoop. Bake for 25 to 30 minutes, until the tops are golden brown and a cake tester comes out clean. Allow to cool for 5 minutes and serve warm or at room temperature.


Nutrition Information: 199.2 cals, 1.3 gm fat, 5.9 gm protein, 46.7 gm carbohydrate, 5.7 gm fiber and 19.6 mg sodium


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.