Muffins came under a cloud when we learned just how much fat and calories they can hold. But muffins can be a great vehicle for super nutritious ingredients such as nuts, berries and whole grains. And they needn't be huge or loaded with fat to be satisfying.
A quiet Sunday afternoon is a fine time to make a batch of muffins. Wrap the finished muffins individually in plastic and seal them in a freezer bag. They can easily be defrosted in the microwave for breakfast or a quick snack.
These muffins contain three so-called super foods: oats, walnuts and blueberries.
- 1 1/2 cups oat bran
- 1 1/2 cups flour
- 2 teaspoons baking soda
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 1/8 cups applesauce
- 2 large eggs, lightly beaten
- 1/2 cup orange juice
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
- 1 1/4 cups fresh or frozen blueberries
- 1/2 cup coarsely chopped walnut pieces
- 1/4 cup rolled oats
Preheat the oven to 400 degrees. Lightly coat a standard 12-cup muffin tin with nonstick spray oil. (If using paper liners, insert them in the tin and spray lightly with nonstick spray oil.) Set aside.
In a large bowl, mix the oat bran, flour, baking soda, baking powder, cinnamon and salt. In a medium bowl, mix the applesauce, eggs, orange juice, canola oil and vanilla extract. Add the wet ingredients to the dry ingredients and stir to blend well. Fold in the blueberries and walnuts.
Spoon the mixture into the muffin tin. Sprinkle rolled oats over the tops of the muffins. Bake about 18 minutes, or until a toothpick inserted into a muffin comes out clean.
Adapted from Ed Bruske, a personal chef and freelance writer.
Tested by Steve Ginsberg.
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