The Truth About Muffins

Who doesn’t love muffins? Hearing the word muffin makes me think of being a kid again. Muffins have a unique aroma and feeling of home associated with them. As a kid I always knew when mom had made fresh blueberry muffins, the house would smell incredible.

Muffins resemble more of a desert then a breakfast or snack option.  Most muffins are loaded with carbohydrates, oil, sugar, fats, and other chemicals. They contain very little nutrients or vitamins. Varieties such as fruit explosion, banana nut, cranberry, carrot, raspberry, and blueberry bran, all sound like reasonable healthy options. However, muffins of this type contain very little fruit and pack very little nutritional value.

Tim Hortons Muffins  

Blueberry Bran            300 Calories 10 grams Fat   25 grams Sugar

Fruit Explosion            360 Calories  11 grams Fat  32 grams Sugar

Low Fat Blueberry      290 Calories  2.5 grams Fat  32 grams Sugar        

Muffins don’t have to be unhealthy.  In fact, I eat them as a snack every so often.  Muffins made from scratch with clean eating ingredients can be a wonderful food option. Especially, if you pair one of these delicious muffins with some lean protein.  This will help regulate blood sugar levels and avoid that mid morning crash usually associated with foods high in carbs and sugar.  I got this recipe from Tosca Reno’s, The Eat-Clean Diet Cookbook.  These muffins taste delicious and are easy to make.  Hope you enjoy!

Ingredients

1 cup Dry old-fashioned oatmeal flakes


1 cup Unsweetened applesauce


1/2 cup Skim milk, soy milk, rice or almond milk (your choice)


2 Egg whites, beaten


2 tbsp Ground flaxseed


2 tbsp + 1 tsp canola oil


1 tbsp Baking powder


1/2 tsp Baking soda


1 tsp Cinnamon


1/2 tsp Ground nutmeg


3/4 cup Whole wheat flour


1/4 cup Dried cranberries


1/4 cup Dried cherries


1/4 Raisins

Preparation

Preheat oven to 375 F. Prepare muffin tin by lining with paper or silicon liners, or cooking spray.

Combine oatmeal, applesauce, milk, eggs, flax and oil in a medium bowl. In another medium bowl, combine dry ingredients, including dried fruit. Make a well in the center of the dried ingredients and pour wet ingredients into it. Stir until all ingredients are just combined.

Using small ladle, fill muffin cups 2/3 full. Bake 15 - 20 minutes. Cool on wire rack. Should make 12 Muffins. 

Nutritional Information

Calories: 120 ; Total Fat: 3 ; Carbohydrates: 20 ; Protein: 3 ; Fiber: 3