Let's make Healthy Muffins!

Make Me Some Muffins!
Try these recipes for an easy, versatile treat that Mom (and everyone else) will love.

What can you make in one bowl, with using any electrical device or sharp cutlery? Muffins! What can be whipped up in less than 10 minutes and ready to serve 20 minutes after that? Muffins! What never gets boring because there are so many possible flavors and combinations to behold? Muffins!

Muffins are one of the most versatile breads in America, and the simple fact is, people love them. What's not to like? If you don't like banana, choose another type of muffin. If you want fiber, use whole wheat, oats, or bran in your muffins. If you don't have blueberries, stir in raspberries or any other chopped fruit. If you don't want nuts, leave them out.

Muffins are members of the "quick bread" family because they use baking powder or baking soda to add air bubbles (instead of yeast) and, well, because they're quick to make. Anyone can make muffins; they don't require candy thermometers, double boilers, or sifters.

All that means they're perfect for little ones wanting to make mom breakfast in bed (say, on Mother's Day) with a dad or a grandparent supervising. To personalize the muffins, add her favorite fruit and nuts. If mom likes coffee, try the Mocha Chip Muffins below. If she goes bananas for bananas, make the Banana Coconut Macadamia Muffins. If her favorite cookie is oatmeal-raisin, try the Oatmeal Raisin Cookie Muffins.

Muffins fit perfectly into an on-the-go lifestyle, too. Make a batch of muffins over the weekend; pop them into the freezer in a zip-lock bag, and you're a microwave minute away from breakfast or a snack.

Of course, I can't talk about any food without mentioning ways to make it healthy. Here again, muffins score big with potential. Because you're creating air bubbles with baking powder, instead of by whipping the fatty ingredient with sugar (as you do with a cookie or pound cake), you can add the fatty ingredient in liquid form. That means you can use canola oil instead of margarine or butter. Right away, this makes your muffin lower in saturated fat and higher in two "smart" fats: monounsaturated fat and plant omega-3s.

Here are some other tips for making healthful muffins:

Use a "smart" fat when possible (like canola oil or Take Control margarine)
Use a minimum of fat - say, 2 to 3 tablespoons of oil or 4 tablespoons of less-fat margarine -- per 12-muffin recipe.
Reduce the sugar, or substitute Splenda sweetener for a third or a half of the sugar.
Substitute whole-wheat flour for half the white flour
Use higher omega-3 eggs. If the recipe calls for two eggs, you may use one egg and 2 egg whites, or one egg and 1/4 cup egg substitute.
Add nutrient-rich ingredients, like bananas, shredded carrots, nuts, fruit, ground flaxseed, etc.

And now for those recipes …

Lemon-Blueberry Corn Muffins

Journal as: 1 small muffin

Bake the batter in a nonstick mini angel food pan (or similar) for a pretty presentation. This is a great way to work some fruit, whole grains, and plant omega-3 fatty acids (from canola oil) into your morning.

1/2 cup unbleached white flour
1/2 cup whole-wheat flour
1 cup yellow cornmeal (finely ground works best)
1/3 cup granulated sugar
1/3 cup Splenda (or other sugar alternative for baking)
1 tablespoons baking powder
1/2 teaspoon salt
Zest from 1 lemon, finely chopped (about 1 1/2 teaspoon)
1/4 cup canola oil
4 tablespoons lemon juice
1/4 cup fat-free sour cream
3/4 cup fat-free half-and-half or low-fat milk
1 large egg
1/4 cup egg substitute
2 cups frozen or fresh blueberries


Preheat oven to 400 degrees. Line 15 muffin cups with paper or foil liners.
Whisk together the flours, cornmeal, sugar, Splenda, baking powder, salt and lemon zest in a large bowl.
Add canola oil, fat-free half-and-half, egg and egg substitute to a large mixing bowl and beat on medium until well blended. Gradually add flour mixture to the batter in the mixing bowl, while beating on low speed, until just combined.
Gently stir in blueberries and spoon batter into prepared muffin cups using a 1/4-cup-measuring cup. Bake until a tester inserted in center of largest muffin comes out clean (about 18 minutes).
Yield: around 15 muffins

Per muffin: 145 calories, 4 g protein, 23 g carbohydrates, 4.4 g fat, .4 g saturated fat, 15 mg cholesterol, 2 g fiber, 198 mg sodium. Calories from fat: 27%.

Oatmeal Raisin Cookie Muffins
Journal as: 1 small muffin

1 cup old-fashioned rolled oats
1 cup low-fat buttermilk
1 large egg (higher omega-3 if available), beaten lightly
1/4 cup dark brown sugar, packed
1/4 cup lite pancake syrup
1 teaspoon vanilla extract
1/4 cup canola oil
1/2 cup whole-wheat flour
1/2 cup unbleached white flour
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
2/3 cup raisins


Add oats and buttermilk to large mixing bowl. Let stand for 1 hour.
Preheat oven to 400 degrees. Line 12 muffin cups with paper or foil liners.
Add egg, brown sugar, syrup, vanilla, and canola oil to oat mixture in mixing bowl. Stir until just combined.
In another large bowl, whisk together flours, salt, baking powder, cinnamon, and baking soda. Stir into oat mixture until just combined. Fold in raisins.
Spoon batter into prepared muffin cups using a 1/4-cup measuring cup and bake until golden (about 20 minutes).
Yield: 12 muffins

Per muffin: 165 calories, 4 g protein, 26 g carbohydrate, 6 g fat, .6 g saturated fat, 18 mg cholesterol, 2 g fiber, 229 mg sodium. Calories from fat: 30%.


Banana Coconut-Macadamia Muffins

Journal as: 1 small muffin

3/4 cup whole-wheat flour
3/4 cup unbleached white flour
1 1/2 teaspoons baking soda
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 1/4 cups mashed ripe bananas (about 3 large)
1/3 cup Splenda (or other sugar alternative for baking)
1/3 cup dark brown sugar, packed
3 tablespoons cup canola oil
1/2 cup + 1 tablespoon low-fat milk or fat-free half-and-half
1 large egg (higher omega-3 if available)
1/2 cup coarsely chopped roasted or toasted macadamia nuts
1/2 cup flaked or shredded coconut


Preheat oven to 350 degrees. Line 12 muffin cups with paper or foil liners.
Whisk whole wheat and white flours, baking soda, salt, and nutmeg together in a large mixing bowl; set aside.
Add bananas, Splenda and brown sugar, canola oil, milk, and egg to another large mixing bowl and beat or stir until completely blended. Pour banana mixture into the dry ingredients in mixing bowl and stir until just combined.
Fold in macadamia nuts and coconut. Fill each muffin cup using a 1/4-cup measuring cup. Bake until muffins are golden brown and tester inserted in center comes out clean (about 25 minutes).
Yield: 12 muffins

Per muffin: 194 calories, 4 g protein, 26 g carbohydrate, 9 g fat, 2 g saturated fat, 18 mg cholesterol, 2.2 g fiber, 222 mg sodium. Calories from fat: 42%.

Mocha Chip Muffins (with pecans)
Journal as: 1 small muffin

1/4 cup hot water
4 tablespoons instant decaf coffee (or 1 tablespoon instant espresso powder)
1/2 cup low-fat buttermilk
3 tablespoons canola oil
1/3 cup fat-free sour cream
1 large egg (higher omega-3 type, if available)
1/4 cup egg substitute
1 teaspoon vanilla extract
1 cup unbleached white flour
3/4 cup whole-wheat flour
1/2 cup Splenda (or other sugar alternative for baking)
1/2 cup dark brown sugar, packed
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup milk or semisweet chocolate chips or chunks
1/2 cup coarsely chopped pecans or pecan pieces, toasted (about 3 ounces)


Preheat oven to 375 degrees. Line muffin pan with paper liners.
Stir hot water and instant coffee together in a large mixing bowl. Add buttermilk, canola oil, fat-free sour cream, egg and egg substitute, and vanilla. Whisk until well blended.
Add flours, Splenda, brown sugar, cocoa, baking powder, baking soda, and salt to another large bowl and whisk to blend well. Stir in the buttermilk mixture, stirring only until just combined. Mix in chocolate chips and pecans.
Spoon the batter into the prepared muffin cups using a 1/4-cup measuring cup. Bake until tester comes out clean (about 25 minutes).
Yield: 12 muffins

Per muffin: 206 calories, 5 g protein, 27 g carbohydrate, 9 g fat, 2 g saturated fat, 18 mg cholesterol, 2.5 g fiber, 355 mg sodium. Calories from fat: 38%.