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Eating well

October 17, 2015

Healthy recipe: Morning glory muffins

Start the day off bright with one of these delicious muffins, baked with the goodness of fruit and veggies, and the tang of freshly grated nutmeg.

Makes 12 muffins

Ingredients:

  • 1½ cups (375 mL) whole wheat flour
  • ½ cup (125 mL) wheat germ
  • 1 tsp (5 mL) baking powder
  • 1 tsp (5 mL) baking soda
  • 1½ tsp (7 mL) ground cinnamon
  • ½ tsp (2 mL) freshly grated nutmeg
  • 1 cup (250 mL) grated carrots (about 2 medium)
  • 1 cup (250 mL) grated apple
  • 1/3 cup (75 mL) unsweetened shredded coconut
  • 1/3 cup (75 mL) raisins or chopped dried apricots or figs
  • 2 large egg whites
  • 1 large egg
  • ½ cup (125 mL) packed brown sugar
  • ¾ cup (175 mL) nonfat plain yogurt
  • 3 tbsp (45 mL) canola oil

Directions:

  1. Preheat oven to 375oF (190oC) and spray a 12-cup nonstick muffin pan generously with vegetable oil cooking spray.
  2. In a large bowl, stir together flour, wheat germ, baking powder, baking soda, cinnamon and nutmeg. Stir in carrots, apple, coconut and raisins.
  3. In a medium bowl, whisk egg whites and egg. Whisk in brown sugar, yogurt and oil.
  4. Stir egg mixture into flour mixture until just combined. (Batter will be thick.) Divide batter evenly among prepared muffin cups, filling almost to the top
  5. Bake in preheated oven for 20 to 24 minutes or until tops spring back when lightly touched. Let cool in pan on a wire rack for 5 minutes, then transfer muffins to rack to cool.

Nutrition per muffin

Calories 194
Carbohydrate 31 g
Fibre 4 g
Protein 6 g
Total fat 6 g
Saturated fat 2 g
Cholesterol 16 mg
Sodium 168 mg

Diabetes food choice values per serving: 2 carbohydrate, 1 fat

And if you're looking for a healthy drink to go with your muffin, the Joyous Health nutrition blog has a long list of recipes for juices and smoothies, including this pumpkin spice smoothie, a non-dairy delight packed with protein and the benefits of cinnamon, ginger and cloves.

Muffin recipe courtesy of The Diabetes Prevention & Management Cookbook by Johanna Burkhard & Barbara Allan © 2013 robertrose.ca Reprinted with publisher permission.

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