my name is Mickey and my name is lalisa today we're going to be making a high-fiber bran fruit and vegetable muffin so we find that with baking the biggest barrier is time so what we did for this recipe is we just purchased an off-the-shelf muffin mix we chose to go with a bran muffin that was low in fat so it's a everything's already mixed together you don't have to measure any ingredients out or sift them together anything like that we just SAT grab and go so that's going to be our first ingredient we add into our muffin and how much of that mixes in there Nikki we used about a cup and a half for this recipe we're only making 12 muffins so perfect and so because you have this easy product it's ready to go what we can do we can have a lot of fun with this recipe we can augment it by adding vegetables we have zucchini here we have carrot we have some blueberries banana we can have a lot of fun with this recipe and what I find if you have any picky eaters at home that maybe struggle to get in extra fruit and vegetables this is a great way to bump up the vitamin and mineral intake for those folks by getting in some extra fruits and vegetables with this muffin mix so what I have over here well Nikki's putting the water into the muffin mix I'm just going to add a little bit of egg white to the muffin mix and egg whites are a great source of protein so we're just going to bump up the protein content of this muffin mix I already have two egg whites in this bowl here so I'm just going to add another one and the great thing about egg whites is the source of protein so if you are diabetic and you're looking for a muffin that would not cause such a high blood sugar spike you know help control those blood Sugar's this would be a great muffin perfect so I'll put that egg white in here now I'm going to add a banana to this recipe again to boost the fiber to add a little bit of flavor so we're just going to mash it with a fork perfect bananas are a great source of potassium potassium is is wonderful for heart health as potassium plays a role in cardiac muscular contraction and while Nikki's doing that I'm just going to add the egg white to the muffin mix and we'll give that a little bit of a whirl let's switch this over here and mix in some of those ingredients together now again it's all about having fun and thinking outside of the box in terms of what you're going to add into this muffin mix so we have a product here which is known as psyllium husks psyllium is a fantastic source of soluble fiber this is about one third of a cup right here and in one third of a cup we are getting 25 grams of fiber that's pretty phenomenal so again that soluble fiber what it does it helps to trap cholesterol in your gut and it helps to take that cholesterol out of your system so we're going to add this fiber to our muffin mix and fiber is also really important for blood sugar control as well this will mix amala leaf is stirring I'm just going to add in our mashed banana great so that's all mixed we can add in or zucchini and we just graded the carrots and zucchini just to make them nice and fine and carrots and zucchini are great because they kind of take on the flavor of whatever you put in them so like I mentioned if you have a picky eater at home they may not necessarily know that you have carrot and zucchini in your muffin and then once that's nicely mixed we're going to add in our blueberries again another great source of fiber great flavor in the blueberries and they're low in sugar so perfect addition to these muffins absolutely and they're going to add some extra moisture to to this recipe all right easy schmoozy oh yeah so we're going to scoop these into our little muffin cups right here we have preheated our oven to 400 degrees Fahrenheit and we're going to cut these muffins for about 20 to 25 minutes it's great if you have a little one at home they love pouring in all of the ingredients seeing the colors of the muffin mix and then of course eating it right that's the best part so let's throw these into the oven they're going to bake for about 20 to 25 minutes I love berries berries are a fantastic fruit they are low in sugar they're high in fiber and especially blueberries they contain a proponent known as anthocyanins which are helpful for lowering cholesterol in the summer is the best time to get local berries but in the wintertime frozen berries are great too you know they're picked when they're ripe and then flash frozen so they're a great alternative when you don't want to buy the various tree in the winter absolutely so our high fiber vegetable and fruit bran muffins are all done these would make a fantastic breakfast with a cup of milk and a slice of cheese perfect for some protein or even in the middle of the afternoon if you wanted a snack with some cheese that would be great too you