patriotic muffins

In Canada, we have this great stuff called Red River Cereal. Not only is it Canadian, it actually originated in Manitoba’s storied Red River Valley–the area surrounding the city I’m from. I don’t know if it’s available in conventional grocery stores in the US, but as with everything else, is available here. (Bob’s Red Mill 7- or 10-grain cereal will also do the trick, though the result will possess a diminished cultural caliber.


As far as whole foods go, this one is tops. Made of just three simple ingredients — cracked wheat, rye and flax– this stuff will boost your High-Density Lipoproteins (the “good” cholesterol everyone is raving about these days) like nobody’s business. HDL Muffins didn’t quite have the same ring to it though.


And just in case the cholesterol pitch wasn’t enough, these babies are high in fiber and protein as well. So pack up your packaged energy bars and whip out your wooden spoons.

Since we’re not swallows who can just peck away at grains laid out on the glistening buffet of late February snow, we humans have to turn cereal into more tender possibilities. Whether it’s cooked on the stovetop to yield a hot viscous pudding with a satisfying chew, or made into these Red River Valley Muffins, I think we might actually have it a little better than the birds.


Red River Valley Muffins

makes 24

Combine in a saucepan:

2 cups chopped and pitted dates
1.5 cups Red River Cereal or Bob’s Red Mill 7 grain (or 10) hot cereal mix
3 cups hot water
3/4 cups brown sugar
2 tsp lemon juice

Simmer 5 minutes, cool to lukewarm

Combine in bowl:

3 cups natural bran
1.5 cups whole wheat flour or all-purpose flour
1/3 cup chopped pecans
2.5 tsp baking soda
2 tsp salt

Combine in another bowl:

2 eggs
2/3 cup brown sugar
2 cups buttermilk (or kefir, or milk mixed with a Tbsp vinegar)
2 Tbsp canola or coconut oil

  1. Stir date and egg mixes into dry, using a stand mixer or your own brute strength.
  2. Spoon into muffin tins. Bake at 375 degrees for 18-20 minutes.
  3. Serve with butter and creamed honey.

Nutritional Information per muffin: 191.5 cal, 4.2g total fat, 17.6g cholesterol, 38g carbohydrate , 6.6g fiber, 5.3g protein


18 thoughts on “patriotic muffins