Apple-Walnut Buckwheat Bran Health Booster Muffins

November 25, 2023 5 mins to read

This delicious and nutritious recipe for Buckwheat bran muffins with apple sauce and walnuts will rock your world! Prepare of head time and they can make a quick breakfast, snack or gym treat you can take anywhere. Apple Walnut Muffins are probably one of my all-time favorite muffin recipes! Original Recipe courtesy, of epoch times. I just added in some nutrient dense foods to add a health boost to these muffins.

Ingredients List

*Servings 14

  • 1/2 cup Almond Milk
  • 1/2 cup Apple
  • 1 teaspoon Baking Powder
  • 1 tablespoon Baking Soda
  • 1 cup Buckwheat
  • 1 tablespoon Butter (unsalted)
  • 2 teaspoon Cardamom
  • 1 teaspoon Cinnamon
  • 2 oz Cranberry
  • 3 whole Eggs
  • 1 teaspoon Ginger (dried)
  • 1/2 cup Maple Syrup
  • 1/2 cup Rice Bran
  • 1 cup Tapioca
  • 1/4 cup Walnuts

Optional Ingredients

If you want to supercharge your muffins with some nutrient dense items, add these:

  • 2tbsp Hemp hearts (seeds)
  • 2tbsp Ground Flax Seed Powder
  • 1tbsp Chia Seeds

Rich in fiber for gut health, omega 3 essential fatty acids for brain health and chia seeds are rich source of calcium and protein.

Ingredient Notes

  • Use tapioca and buckwheat flour
  • Use applesauce in place of cooked apples
  • Use stabilized rice bran
  • Add optional ingredients along with the rest of the dry ingredients in the first large bowl


  1. Preheat oven to 350F. Prepare 12–16 muffin cups by gently greasing with butter.
  2. In a large bowl, combine buckwheat flour, tapioca flour, rice bran, baking powder, baking soda, ginger, cinnamon, and cardamom (dry ingredients).
  3. In another bowl, whisk almond milk, eggs, maple syrup, and applesauce (wet ingredients).
  4. Add wet ingredients to dry ingredients and combine until smooth. Finally, add cranberries & walnuts.
  5. Neatly spoon mixture into muffin cups. Bake for 20 minutes or until a toothpick comes out clean (no batter).
  6. Let cool in tray for 10 minutes before serving.

Health Benefits

  1. Heart Health: Almond milk, walnuts, flaxseed powder, and hemp seeds are sources of healthy fats, including omega-3 fatty acids, which are known to support heart health.
  2. Digestive Health: High fiber content from ingredients such as apple, buckwheat, cranberry, chia seeds, and flaxseed powder can aid digestion, foster healthy gut bacteria and promote bowel regularity.
  3. Bone Health: Almond milk is often fortified with calcium and vitamin D, and chia seeds are high in calcium, both of which are important for bone health.
  4. Anti-inflammatory Properties: Omega-3 fatty acids from flaxseed and hemp seeds, along with antioxidants from ingredients like cinnamon, ginger, and cranberries, may have anti-inflammatory effects.
  5. Blood Sugar Regulation: The fiber in these ingredients can help slow down the absorption of sugar into the bloodstream, which helps in managing blood sugar levels. Cinnamon has also been linked to improved insulin sensitivity.
  6. Immune Support: Antioxidants in cranberries, apples, and spices like ginger and cardamom may support the immune system.
  7. Brain Health: Omega-3 fatty acids from flaxseed powder, hemp seeds, and walnuts are important for brain function and development.
  8. Weight Management: Fiber-rich ingredients increase satiety, which may help to control appetite and support weight management efforts.
  9. Energy Production: The carbohydrates in buckwheat and tapioca provide energy, while the protein in eggs, hemp seeds, and chia seeds help in muscle repair and building.
  10. Antioxidant Benefits: Many of these ingredients, especially spices like cardamom and cinnamon, are rich in compounds that act as antioxidants, which protect the body from oxidative stress.
  11. Skin Health: The healthy fats and anti-inflammatory properties of some of these ingredients may contribute to healthier skin.
  12. Micronutrients: Ingredients like eggs, rice bran, and nuts provide a variety of vitamins and minerals that are essential for many bodily functions.

Wrapping Up

These muffins will nourish your gut microbiome, without burdening digestion. The sour burst of cranberry and crunch of walnut add that amazing taste and texture. The chia, hemp and flax make these superfood muffins to boost your health – helping with bowel movements, brain health, energy and more. Unlike additive and chemical filled store bought muffins that feel heavy in the gut, these are light on the stomach.

Warming cinnamon, cardamom, and ginger can stimulate digestive strength and burn digestive toxins. Also it’s important to note that while these ingredients can contribute to health, nutrient content can vary wildly depending on the growing and harvesting conditions of the sourced ingredients. Also health benefits can be different for each persons unique health status, and some people may notice benefits in areas where others don’t.



The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The views expressed in this article are those of the author and do not necessarily reflect the official policy or position of any health care agency or government entity in Canada or the United States.

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