Meatless Monday http://www.meatlessmonday.com Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Thu, 18 Dec 2014 21:21:34 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 Thai Spiced Omelet http://www.meatlessmonday.com/recipes/thai-spiced-omelet/ http://www.meatlessmonday.com/recipes/thai-spiced-omelet/#comments Mon, 15 Dec 2014 11:00:52 +0000 http://www.meatlessmonday.com/?p=20933 Tofu is cooked in peanut oil, sautéed with cabbage and peppers and seasoned with ginger and soy sauce in this Thai fusion frittata. Shallots are caramelized sweet and incorporated into this omelet’s egg base, while jalapeños the eggs a kick of spice

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Tofu is cooked in peanut oil, sautéed with cabbage and peppers and seasoned with ginger and soy sauce in this Thai fusion frittata. Shallots are caramelized sweet and incorporated into this omelet’s egg base, while jalapeños the eggs a kick of spice. This recipe comes to us from cookbook author Robin Asbell. Photo credit Yvonne Duivenvoorden.

Serves 2

  • 6 teaspoons peanut oil, divided
  • 4 ounces firm tofu, drained and pressed
  • 1/4 teaspoon salt
  • 2 jalapeños, chopped and divided
  • 4 tablespoons low sodium soy sauce, divided
  • 1 small carrot, finely julienned
  • 2 cups cabbage, chopped
  • 1 tablespoon fresh ginger, chopped
  • 4 large shallots, sliced
  • 8 large eggs
  • sweet chili sauce, to taste

Place a wok or skillet over high heat. Add 1 teaspoon of the peanut oil, swirl it to coat the pan and crumble in the tofu. Stir fry over high heat, scraping the pan as you go, for about 4-6 minutes, or until the tofu has browned and is firm. Season with 2 of the jalapeños and soy sauce and stir well.

Add the carrot, cabbage and ginger to the wok. Stir fry for about 2-3 minutes more, or until the cabbage is crisp yet tender. Take off of heat and cover to keep warm.

Place another teaspoon peanut oil into a separate skillet over medium-high heat. Sauté the shallot for 5-7 minutes, or until browned and soft. Add to the eggs.

Whisk the eggs, cooked shallots, soy sauce and the remaining 2 jalapeños together in a medium sized bowl. Place 1 teaspoon peanut oil in an 8 inch sauté pan over medium-high heat. Add 1/4 of the eggs jalapeño mixture to the pan, tilt to coat the pan in eggs and cook until the eggs are just firm. Slide the partially cooked eggs onto a plate, place the skillet on top and flip to transfer the eggs back into the pan. Cook for 1 minute more. Transfer to a plate and set aside. Repeat 3 more times, or until you are out of egg batter.

Place 2 of the cooked egg bases onto 2 plates. Place half the stir fried cabbage carrot mixture onto each of the bases. Cover with the remaining layers of cooked egg. Season with sweet chili sauce to taste and enjoy!

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Apple Cheddar Muffins http://www.meatlessmonday.com/recipes/apple-cheddar-muffins/ http://www.meatlessmonday.com/recipes/apple-cheddar-muffins/#comments Mon, 15 Dec 2014 11:00:44 +0000 http://www.meatlessmonday.com/?p=21726 This is a flavor combination most often seen in pie recipes, but you can have these fruit filled muffins for breakfast!

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Featuring sweet apples and sharp cheddar, this is a flavor combination most often seen in pie recipes, but you can have these fruit filled muffins for breakfast! Why not cook up a batch to keep on hand as an exciting way to start the day? This recipe was created by Deirdre Holmes, who writes the blog Plan It Healthier.

Makes 12 muffins

  • 2 cups all-purpose flour
  • 1/4 cup wheat bran
  • 1 teaspoon ground cinnamon
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 large apple, finely chopped
  • 4 ounces sharp cheddar cheese, grated, divided
  • 1/2 cup maple syrup
  • 2 large eggs
  • 1 cup milk
  • 4 tablespoons butter, melted
  • 2 tablespoons plain yogurt or sour cream
  • 1 tablespoons freshly squeezed lemon juice
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/3 cup chopped walnuts

Preheat an oven to 375 degrees F. Coat a 12-cup muffin tin with nonstick cooking spray.

In a large bowl, whisk together flour, wheat bran, cinnamon, baking powder and salt. Fold in the apples and three-quarters of the cheddar cheese. Reserve the remaining cheddar.

In a medium bowl, whisk together the eggs, milk, butter and yogurt. Make a well in the center of the dry ingredients and pour the milk mixture into the well. Stir until just combined. Fold in the lemon juice, raisins, cranberries and walnuts.

Evenly divide the batter among the muffin cups. Sprinkle each muffin with some of the reserved cheddar. Bake 20 minutes, or until a toothpick inserted in the center of one of the muffins comes out clean.

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Lazy Lentil Soup http://www.meatlessmonday.com/recipes/lazy-lentil-soup/ http://www.meatlessmonday.com/recipes/lazy-lentil-soup/#comments Mon, 15 Dec 2014 11:00:19 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=43798 Of all the beans, lentils are the easiest and quickest to cook. The reds are the laziest—meaning you really don’t have to do much to them for a great-tasting dish. This recipe comes to us from Stefanie Sacks and appears in her new book, What the Fork are You Eating

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Of all the beans, lentils are the easiest and quickest to cook. The reds are the laziest—meaning you really don’t have to do much to them for a great-tasting dish. This recipe comes to us from Stefanie Sacks and appears in her new book, What the Fork are You Eating?

Serves 4 to 6

  • 1 tablespoon extra virgin olive oil
  • 2 shallots, thinly sliced
  • 2 celery stalks, thinly sliced
  • 1 cup grape tomatoes, halved
  • 1 sprig fresh rosemary, stem removed, minced
  • 1 cup red lentils
  • 6 cups water
  • 1⁄2 teaspoon salt, or more to taste
  • Freshly ground black pepper, to taste

In a medium pot, heat the olive oil over medium heat. Add the shallots, celery, tomatoes, and rosemary and sauté for 3 to 5 minutes or until the vegetables are slightly tender.

Add the lentils, water, and 1⁄2 teaspoon salt. Bring to a boil, uncovered, over medium heat, then reduce to a simmer and cook for another 30 minutes. Add salt and pepper to taste.

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Ginger Orzo Brussels Sprouts Salad http://www.meatlessmonday.com/recipes/ginger-orzo-brussels-sprouts-salad/ http://www.meatlessmonday.com/recipes/ginger-orzo-brussels-sprouts-salad/#comments Mon, 15 Dec 2014 11:00:12 +0000 http://www.meatlessmonday.com/?p=20602 Butternut squash, chickpeas and shallots are seasoned with cinnamon, honey and nutmeg and roasted in the oven. A sharp vinaigrette of ginger, walnuts and Dijon mustard dresses the sweetly roasted vegetables and orzo pasta

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Butternut squash, chickpeas and shallots are seasoned with cinnamon, honey and nutmeg and roasted in the oven. A sharp vinaigrette of ginger, walnuts and Dijon mustard dresses the sweetly roasted vegetables and orzo pasta. This recipe comes to us from Cara and Phoebe of Big Girls, Small Kitchen.

Serves 8

For the Orzo Brussels Sprouts Salad:

  • 1 2 pound butternut squash, peeled, seeded and cut into 1 inch chunks
  • 1 15 ounce can chickpeas, drained and rinsed
  • 2 large shallots, sliced
  • 1 1/2 teaspoons salt
  • 1 teaspoon cinnamon
  • 2 tablespoons honey
  • 2 teaspoons fresh nutmeg
  • a little olive oil, for roasting the veggies
  • salt, to taste
  • 2 pounds Brussels Sprouts, cleaned, trimmed and halved
  • 1 pound orzo

For the ginger walnut vinaigrette:

  • 2 tablespoons ginger, chopped
  • 2 garlic cloves, pressed
  • 1 shallot, chopped
  • 1/3 cup walnuts
  • 1 tablespoon honey
  • 2 tablespoons Dijon mustard
  • 1 lime, juiced
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon salt
  • dash of cayenne pepper
  • 1/4-1/2 cup olive oil

To make the Orzo Brussels Sprout Salad:

Preheat an oven to 400 degrees.

Place the squash chunks, chickpeas and shallots together on a baking sheet. Season with the salt, cinnamon, honey and nutmeg. Drizzle with olive oil and toss, taking care to ensure everything is coated in olive oil and the spices are evenly distributed. Place in the oven and roast 20-25 minutes, or until the squash is caramelized, but not yet falling apart.

Place the Brussels Sprout halves on a separate baking sheet. Drizzle with the olive oil and season with salt, to taste. Place the baking sheet in the oven and roast, redistributing occasionally with a spatula, for about 15 minutes, or until the Brussels Sprouts have browned.

To make the Ginger Walnut Vinaigrette:

While the vegetables are roasting, place the ginger, garlic, shallot and walnuts together in a food processor. Pulse until finely chopped. Season with the honey, Dijon mustard, lime juice, vinegar, salt and cayenne. Pulse again, adding the olive oil through the top until the dressing reaches the consistency between pesto and a standard vinaigrette, taking care to ensure that the vinaigrette does not become too thin.

Bring a medium pot of salted water to a boil over medium-high heat. Cook the orzo according to package directions, or until al dente. Drain and transfer to a large bowl.

To complete the Ginger Orzo Brussels Sprouts Salad:

Add the veggies to the bowl with the orzo. Dress with the ginger walnut vinaigrette, tossing to ensure all ingriedients are evenly distributed. Taste for seasoning and add more salt if desired. Divide into 8 portions and enjoy!

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Stefanie Sacks SaysWhat’s in Your Food http://www.meatlessmonday.com/articles/stefanie-sacks-shows-whats-really-food/ http://www.meatlessmonday.com/articles/stefanie-sacks-shows-whats-really-food/#comments Mon, 15 Dec 2014 10:04:19 +0000 http://www.meatlessmonday.com/?post_type=articles&p=43773

On January 1, Stefanie Sacks will release the highly anticipated What The Fork Are You Eating? An Action Plan for Your Pantry and Plate. Within the pages, Stefanie provides an aisle-by-aisle rundown of how to shop for healthier items and create simple, nutritious, and delicious meals. It is a book that challenges

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What’s in Your Food
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WTF jacket high res (2)

On January 1, Stefanie Sacks will release the highly anticipated What The Fork Are You Eating? An Action Plan for Your Pantry and Plate. Within the pages, Stefanie provides an aisle-by-aisle rundown of how to shop for healthier items and create simple, nutritious, and delicious meals. It is a book that challenges the assumptions we make when we see descriptors like “natural,” “low-fat,” and “sugar-free” used on packaging. And the book is an attempt to show how small changes in diet can make a big difference.

It seems safe to assume that statements on food packaging are vetted and will invariably help you make healthy choices. Yet some of those seemingly healthy offerings contain pesticides, chemical preservatives, and artificial flavors and coloring that negatively affect your health. In What the Fork Are You Eating?, Stephanie identifies the most offensive ingredients in our food and shows how we can cut (or at least minimize) them from our diets. The book is an overview of what’s really in your food and it’s an action plan with 50 delicious recipes.

As a culinary nutritionist, author, radio show host, educator, speaker, and consultant, Stefanie Sacks has studied food and nutrition for over 25 years. She earned her Masters of Science in nutrition education from Columbia University. Then she went on to become a Certified Nutrition Specialist and Certified Dietitian Nutritionist and graduate of the Natural Gourmet Institute for Health and Culinary Arts.

Not only is she a seasoned culinary nutritionist, she’s also a blogger, a radio host, and a longtime friend of Meatless Monday. On her radio program Stirring the Pot with Stefanie Sacks, she recently sat down with Sid Lerner, Founder and Chairman of the Monday Campaigns to discuss the Meatless Monday initiative and how to define sustainable eating.

“We have a much larger responsibility,” Stefanie said during the broadcast, “and if we can all just do a little something we can start to feel some movement. America is the fattest and sickest nation and so it would benefit everyone if they jumped on the Meatless Monday Band Wagon. It would make a difference not only for your health but also for the environment.”

Set to release January first, What the Fork Are You Eating? could very well help you commit to a healthy-eating plan as a New Year’s resolution.

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What’s in Your Food
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Have a Happy,Healthy Holiday http://www.meatlessmonday.com/articles/healthy-holiday/ http://www.meatlessmonday.com/articles/healthy-holiday/#comments Mon, 15 Dec 2014 10:02:43 +0000 http://www.meatlessmonday.com/?post_type=articles&p=43780

As the holidays approach with all their cheer and good spirit, you might be tempted to overindulge. So invariably you can find tips to avoid overeating and various admonishments that show the benefits of eating less. But we’ll take a softer approach, here—if you do gorge, try to gorge smartly. Vegetables offer more

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As the holidays approach with all their cheer and good spirit, you might be tempted to overindulge. So invariably you can find tips to avoid overeating and various admonishments that show the benefits of eating less. But we’ll take a softer approach, here—if you do gorge, try to gorge smartly. Vegetables offer more dietary fiber than meats. So eat more vegetables and a little less meat—a little less brisket and a little more cauliflower latkes, a little less ham and a little more green beans. And if that fails, you can always reclaim your dignity by eating light the day after.

Here are five festive dishes that will keep your table light.

pate

RED PEPPER PESTO PÂTÉ

risotto

BARLEY RISOTTO

rosemary

BAKED ROSEMARY POLENTA

veg_wreath

HAPPY HOLIDAYS!!!

lenitl

SPICY LENTIL POMEGRANATE TART

artichoke

ARTICHOKE STUFFING BITES

 

 

 

 

 

 

 

 

 

 

 

 

 

 

BARLEY RISOTTO is a filling meal that keeps the menu light but still provides plenty of flavor. Risotto is the perfect one-dish crowd pleaser, and using barley instead of the traditional white rice adds extra healthy benefits.

BAKED ROSEMARY POLENTA This dish provides everything we typically expect from a holiday meal – aromatic rosemary, savory mushrooms and comforting, creamy polenta.

SPICY LENTIL POMEGRANATE TART This is a festive holiday showstopper that’s worth the extra effort. If you’re putting together a holiday spread, put this on your plate of tasty nibbles, slice it into bite-sized pieces and watch the oohs and ahhs ensue.

ARTICHOKE STUFFING BITES Everyone looks forward to stuffing during the holidays, but it’s not written in stone that the dish has to come from inside a bird, or be served at a dinner table This snackable version is a crowd pleaser, and the artichoke leaves lend the dish a healthful, seasonal quality.

RED PEPPER PESTO PÂTÉ Something spreadable is always a hit at holiday parties, and this festive version relies on layers of pepper purees, not cheese, to create a lighter, healthier, but still indulgent appetizer for holiday guests.

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Healthy Holiday
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Spaghetti with Jalapeño-Walnut Pesto http://www.meatlessmonday.com/recipes/spaghetti-jalapeno-walnut-pesto/ http://www.meatlessmonday.com/recipes/spaghetti-jalapeno-walnut-pesto/#comments Mon, 08 Dec 2014 11:00:56 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=43752

Using walnuts and jalapeños in place of pesto’s traditional pine nuts and basil lends a flavorful twist to this simple dish. This recipe comes to us from Meatless Monday supporter Mario Batali and appears in his new cookbook America Farm to Table.

Serves 4-6

8 jalapeños, stems removed, seeds intact 1 cup walnut pieces ½ red onion, diced ½

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Using walnuts and jalapeños in place of pesto’s traditional pine nuts and basil lends a flavorful twist to this simple dish. This recipe comes to us from Meatless Monday supporter Mario Batali and appears in his new cookbook America Farm to Table.

Serves 4-6

  • 8 jalapeños, stems removed, seeds intact
  • 1 cup walnut pieces
  • ½ red onion, diced
  • ½ cup extra-virgin olive oil
  • 3 tablespoons kosher salt
  • 1 (1-pound) package thick spaghetti
  • Toasted almond slivers (optional)
  • 2 teaspoons chipotle powder

Preheat the oven to 450°F.

Combine the jalapeños, the walnuts, and the onion in the bowl of a food processor.

Pulse until pureed, then slowly drizzle in the oil until emulsified. (The jalapeño pesto can be stored in an airtight container in the refrigerator for up to 2 weeks.)

Bring 8 quarts of water to a boil in a pasta pot and add the salt.

Place 1 cup jalapeño pesto in a large, warmed bowl.

Drop the spaghetti into the boiling water and cook for 1 minute less than directed on the package.

Just before the pasta is done, carefully ladle ¼ cup of the cooking water into the bowl with the pesto. Drain the pasta well in a colander and toss into the bowl with the pesto.

Toss like a salad until well coated.

Sprinkle with toasted almond slivers, if desired, and the chipotle powder and serve immediately.

Recipe from AMERICA FARM TO TABLE by Mario Batali. Copright (c) 2014 by Mario Batali. Used with permission by Grand Central Life & Style. All rights reserved.

Photo by Quentin Bacon.

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Maple Pears with Pecans http://www.meatlessmonday.com/recipes/maple-pears-with-pecans/ http://www.meatlessmonday.com/recipes/maple-pears-with-pecans/#comments Mon, 08 Dec 2014 11:00:25 +0000 http://www.meatlessmonday.com/?p=21133 Sweetly spiced autumnal flavors come together beautifully as pears are dressed in lemon juice and maple syrup. This fruit dessert is slow roasted in the oven with pecans for a contrasting crunch

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Sweetly spiced autumnal flavors come together beautifully as pears are dressed in lemon juice and maple syrup. This fruit dessert is slow roasted in the oven with pecans for a contrasting crunch. This recipe comes to us from Janet and Rachel of Life Told in Recipes.

Serves 8

  • a little cooking oil or nonstick cooking spray
  • 8 firm ripe pears, cored and sliced large
  • 1 tablespoon lemon juice
  • 3 tablespoons maple syrup
  • 1/2 cup pecan halves
  • 1 teaspoon salt

Preheat an oven to 350 degrees. Prepare a baking pan with a light layer of cooking oil or nonstick cooking spray.

Place the pear slices in a medium bowl. Drizzle with lemon juice, tossing to ensure ingredients are evenly coated.

Drizzle with the maple syrup and toss again. Add the pecans and set aside.

Pour the pear pecan mixture into the prepared baking pan. Place in the oven and roast, stirring with a spatula every 5 minutes, for 20 minutes, or until the pears are soft and fragrant.

Sprinkle with the salt, pour any juices from the pan over the pears, divide into 8 services and enjoy!

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Sesame Tempeh with Green Beans http://www.meatlessmonday.com/recipes/sesame-tempeh-with-green-beans/ http://www.meatlessmonday.com/recipes/sesame-tempeh-with-green-beans/#comments Mon, 08 Dec 2014 11:00:16 +0000 http://www.meatlessmonday.com/?p=21026 Hearty tempeh is infused with tamari and topped with crunchy sesame seeds in this crowd pleaser. Green beans, onions and cherry tomatoes are spiced with ginger and garlic to round out this veggie medley

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Hearty tempeh is infused with tamari and topped with crunchy sesame seeds in this crowd pleaser. Green beans, onions and cherry tomatoes are spiced with ginger and garlic to round out this veggie medley. This recipe comes to us from Dierdre of Plan It Healthier.

Serves 4

  • 1 tablespoon grapeseed or canola oil
  • 1 onion, chopped
  • 1 teaspoon ginger, minced
  • 2-3 cloves garlic, finely chopped
  • 1 (8 ounce) package tempeh, cut into 1/4 inch slices
  • 2 teaspoons tamari
  • 1 pint cherry tomatoes
  • 1 pint green beans, stems trimmed
  • salt, to taste
  • pepper, to taste
  • chili flakes, to taste*
  • 1 tablespoon sesame seeds

*Optional.

Place the oil into a skillet over medium-high heat. Add the onions and sauté 3-5 minutes, or until translucent.

Add the ginger and garlic to the skillet. Cook 1-2 minutes more, or until fragrant. Add the tempeh slices and season with the tamari.

Cook the tempeh 2-4 minutes per side, or until crispy. Add the tomatoes and green beans and sauté 2-4 minutes more, or until the green beans are brightly colored.

Remove the skillet from heat. Season the green bean tofu mixture with salt and pepper to taste. Season with the chili flakes if using. Divide into 4 portions, season with sesame seeds and enjoy!

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Apple Raisin Bran Muffins http://www.meatlessmonday.com/recipes/apple-raisin-bran-muffins/ http://www.meatlessmonday.com/recipes/apple-raisin-bran-muffins/#comments Mon, 08 Dec 2014 11:00:04 +0000 http://www.meatlessmonday.com/?p=17399 A bran cereal base gives these muffins a hearty mouth-feel as well as that quintessential breakfast crunch. Chopped apple and toasted walnuts add even more layers to these diversely textured, cinnamon spiced treats.

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A bran cereal base gives these muffins a hearty mouth-feel as well as that quintessential breakfast crunch. Chopped apple and toasted walnuts add even more layers to these diversely textured, cinnamon spiced treats. This recipe comes to us from Amy of Cooking with Amy.

Serves 7

  • 3/4 cup flour
  • 2 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon cinnamon
  • a pinch salt
  • 1 egg
  • 1/2 cup nonfat milk
  • 2 tablespoons vegetable oil or rice bran oil
  • 1/4 teaspoon vanilla
  • 3/4 cup bran cereal with raisins
  • 1 apple, peeled, cored and diced
  • 1/4 cup walnuts, chopped and toasted

Preheat an oven to 425 degrees. Prepare a muffin tin with muffin cups.

In a large bowl, whisk together the flour, sugar, baking powder, cinnamon and salt.

In a small bowl, beat the eggs, milk, oil and vanilla together until just blended. Add the egg milk mixture to the flour mixture and stir just combined.

Fold in the cereal, chopped apples and walnuts.

Fill the paper lined muffin tins 3/4 full with batter using an ice cream scoop or large spoon.

Bake for 20 minutes, or until a toothpick inserted into the center comes out clean. Let cool for 5 minutes and enjoy!

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