A breakfast on the go can be very convenient. The problem is that often the muffins in the market and cafes are very sweet and greasy. Fortunately, making he althy muffins is possible.
Eating a muffin allows you to take one of the grain servings recommended in Canada's Food Guide. This is why we always try to favor whole wheat flour and whole grains. Here is a recipe for oatmeal muffins, taken from the excellent book Smart Family.
- 125 ml (½ cup) white sugar
- 125 ml (½ cup) canola oil
- 3 crushed bananas
- 125 ml (½ cup) of water
- 10 ml (2 tsp) vanilla
- 500 ml (2 cups) whole wheat flour
- 500 ml (2 cups) rolled oats
- 5 ml (1 tsp) baking powder
- 5 ml (1 tsp) baking soda
- 5 ml (1 tsp) ground cinnamon
- Place the rack in the center of the oven and preheat the oven to 180°C (350°F).
- In a large bowl, combine the sugar, oil and bananas with a fork. Add water andvanilla, then stir again.
- In another bowl, combine wheat flour, rolled oats, baking powder, baking soda and cinnamon.
- Add the dry ingredients to the liquid ingredients. Stir with a fork to moisten.
- Spoon the mixture into 12 paper-lined muffin cups.
- Bake for 20 minutes or until muffins are golden brown and a toothpick inserted in the center of a clean muffin comes out clean. Leave to cool before unmolding.
Keeps one week in an airtight container or 2 months in the freezer.
Protein: 6 g
Fat: 11 g
Carbohydrates: 40 g
Fibre: 4 gSodium: 140 mg
Raspberry Almond Muffins
In these delicious muffins, soy milk replaces cow's milk and provides its nutritional properties, all without the saturated fat of animal origin. Plus, almonds are a great source of protein and fiber. Raspberries, on the other hand, are rich in antioxidants – pair divinely with the taste of almonds. The recipe is taken from Diet, Prevention (Reader's Digest Selection).
- 2 cups whole wheat pastry flour
- 1 cup almonds, toasted and finely chopped
- 2 c. wheat germ
- 1 c. baking powder
- ½ c. s alt
- 1 cup milksoy
- ½ cup honey
- 1 egg
- 3 c. canola oil
- 1 c. vanilla extract
- ¼ c. almond extract
- 1 cup fresh or thawed raspberries
- Preheat the oven to 200°C (400°F). Lightly spray a 12-cup capacity muffin pan with cooking spray.
- In a large bowl, whisk together flour, almonds, wheat germ, baking powder and s alt.
- In a medium bowl, whisk together milk, honey, egg, oil and vanilla. If desired, add almond extract.
- Make a well in the center of the flour and pour in the milk mixture.
- Stir just enough to combine, then gently fold in the raspberries.
- Pour into muffin pan.
- Bake for 20 minutes or until a toothpick inserted in the center comes out dry.
Protein: 5 g
Carbohydrates: 29 g
Fibre: 4 g
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mgSodium: 246 mg
Raspberry quinoa muffins
To make he althier muffins, remember that you can always substitute some ingredients in your traditional recipe. Instead of butter or oil, you can indeed use applesauce, for example, and even plain yogurt. This Delicious Quinoa Muffin Recipewas created by Emily Richards, for the Heart and Stroke Foundation, 2011.
- 125 ml (½ cup) quinoa
- 125 ml (½ cup) orange juice
- 175 ml (3/4 cup) 1% milk
- 375 ml (1 ½ cups) all-purpose flour with added bran (sold in grocery stores)
- 7 ml (1 ½ tsp) baking powder
- 2 ml (½ tsp) baking soda
- 1 ml (¼ tsp) ground cinnamon
- 75 ml (1/3 cup) packed brown sugar
- 50 ml (¼ cup) non-hydrogenated soft margarine, melted
- 1 egg
- 2 ml (½ tsp) vanilla
- 250 ml (1 cup) frozen raspberries
- Place the quinoa in a fine sieve and rinse well.
- In a small saucepan, combine the quinoa, orange juice and 125 ml (½ cup) of milk. Bring to a boil over medium-high heat. Reduce heat to low; cover and cook for 15 minutes. Remove from heat and let stand for 5 minutes or until liquid is absorbed.
- In another bowl, whisk together flour, baking powder, baking soda and cinnamon. Add sugar, melted margarine, remaining milk, egg and vanilla to quinoa mixture while stirring and pour over flour mixture. Blend until the mixture is moist. Stir in raspberries. Divide batter among 10 lightly greased or lined muffin cups.
- Bake at 200°C (400°F) for about 18 minutes or until tester inserted in center comes out dry.
Protein: 5 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 20 mg
Carbohydrate: 32 g
Fibre: 3 g
Sugars: 11 g
Sodium: 147 mgPotassium: 175 mg
Bran Muffins, Cranberries and Pumpkin Seeds
In 2013, the program L'épices, broadcast on Radio-Canada, presented a very interesting report on muffins, and tested the various muffins on the market. Among other things, it offered the following he althy recipe:
- 3 cups of All Bran cereal
- 1 cup boiling water
- 2 cups plain yogurt
- 1 1/2 cup buttermilk
- 2 eggs
- 1/2 cup vegetable oil
- 1 cup firmly packed brown sugar
- 1 cup dried cranberries (keep 12 for garnish)
- 1/2 cup pumpkin seeds (keep 24 for garnish)
- 2 1/4 cups whole wheat flour
- 1/2 tsp s alt
- 1/2 tsp baking soda
- 2 teaspoons baking powder
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cinnamon
- 1 teaspoon vanilla
- Preheat oven to 375-400°F
- Put the paper boxes in themuffin cups, set aside.
- In a large bowl, combine cereal, oil. Stir in boiling water. Leave to rehydrate for 30 minutes. Reserve.
- Mix flour, baking soda, s alt, spices.
- Add pumpkin seeds and cranberries. Reserve.
- Lightly beat the eggs and stir in the buttermilk (or yogurt) and brown sugar.
- Add All-Bran cereal mix; mix well.
- Then add the dry ingredients until smooth.
- Fill molds with batter to the rim, decorate with pumpkin seeds and cranberries.
- Bake at 375-400°F for 25-30 minutes or until firm to the touch.
Alarm Clock MuffinsRemember: a good muffin should not have a cakey texture, but be heavier, therefore more nutritious and filling. Also, it shouldn't be too big (usually 100g.) This recipe, from
The Diabetes Prevention & Management Cookbook by Johanna Burkhard & Barbara Allan, is perfect for breakfasts on the go.
- 1½ cup (375 ml) whole wheat flour
- ½ cup (125 ml) wheat germ
- 1 c. (5 ml) baking powder
- 1 c. (5 ml) baking soda
- 1½ c. (7 ml) ground cinnamon
- ½ c. 1/2 tsp (2 mL) freshly nutmeggrated
- 1 cup (250 ml) grated carrots (about 2 medium carrots)
- 1 cup (250 ml) grated apples
- 1/3 cup (75 mL) unsweetened shredded coconut
- 1/3 cup (75 mL) chopped dried raisins, figs or apricots
- 2 egg whites (large eggs)
- 1 large whole egg
- ½ cup (125 ml) packed brown sugar
- ¾ cup (175 ml) non-fat plain yogurt
- 3 c. 2 tbsp (45 ml) canola oil
- Preheat oven to 375°F (190°C) and generously spray a muffin tin that makes 12 muffins with vegetable oil spray.
- In a large bowl, combine flour, wheat germ, baking powder, baking soda, cinnamon and nutmeg. Add the carrots, apples, coconut and dried fruits and mix well.
- In a medium bowl, whisk egg whites and whole egg. Add the brown sugar, yogurt and oil while continuing to whisk.
- Pour the liquid mixture into the flour mixture and stir until combined. (Mixture will be thick.) Divide mixture evenly among 12 muffin cups, filling almost to top.
- Bake in preheated oven for 20-24 minutes or until muffin tops spring back when lightly pressed. Let the muffins cool in the pan on a wire rack for five minutes, thentransfer muffins directly to wire rack to cool.
Carbohydrates: 31 g
Fibre: 4 g
Protein: 6 g
Fat: 6 g
Saturated fat: 2 g Cholesterol: 16 mg
Sodium: 168 mg