AICR eNews: September 2012 | Issue 74
Healthy Muffins for Busy Mornings (Recipe)
You can whip up a batch of our healthy Banana Oatmeal Muffins on a weekend, then freeze them individually for the week ahead. Just defrost a couple of them the night before on the kitchen counter, then in the morning, grab to eat before heading out the door to school or work.
Kids will love these muffins, which contain plenty of cancer-fighting fiber. Applesauce helps keep them moist and replaces some of the fat to yield lower calorie muffins.
Spread them with all-fruit preserves if you like – especially if you’re using unsweetened applesauce. These whole-grain treats will provide long-lasting energy to get you through the morning.
Banana Oatmeal Muffins
- Canola oil cooking spray
- 1 cup old-fashioned oats, not quick-cooking
- 1 cup 1% or fat-free buttermilk
- 1 1/2 cups whole-wheat pastry flour
- 1 tsp. ground cinnamon
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1/4 tsp. salt
- 1 large egg
- 1/2 cup applesauce
- 1 cup mashed ripe banana, 2 or 3 bananas
- 1/2 cup lightly packed light brown sugar
- 1/2 cup chopped walnuts
In large mixing bowl, combine oats and buttermilk and set aside for 1 hour.
Preheat oven to 400 degrees F. Place foil or paper liners into a 12-muffin tin with 3-inch cups. Coat inside of liners with cooking spray and set aside. Or, spray muffin tin without using liners for muffins with a chewier crust.
In small bowl, whisk together flour, cinnamon, baking powder, baking soda and salt. Break egg into bowl with soaked oats and beat it lightly with fork, then mix it in. Add applesauce, banana and sugar, and whisk until wet ingredients are well blended. Add dry ingredients, whisking just until combined (over-mixing makes muffins tough). Spoon batter into prepared muffin tin. Sprinkle walnuts evenly over tops of muffins.
Bake 20 minutes, or until toothpick or paring knife inserted into center of muffin comes out clean. Let sit for 3 minutes, then turn the muffins out onto wire rack and cool for 15 minutes. Serve warm. Note: If not using liners, run a thin knife around between muffins and pan before turning them out.
Makes 12 muffins.
Per muffin: 180 calories, 4.5 g total fat (0.5 g saturated fat), 30 g carbohydrate,
5 g protein, 4 g dietary fiber, 180 mg sodium.
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