Muffins can be part of a healthy diet. We are not talking about those giant superstore style muffins. I looked up the nutritional information on Calorie King and I knew it was going to be bad but the stats are shocking. Gasp! Approximately 670 plus calories and 38 grams of fat in one muffin from Costco or Sam’s Club! I can eat an entire meal for that many calories.
Back to reality, some muffins can be good for you. These three grain muffins are a power house of healthy grains. With all the fiber they have a dense texture, but surprisingly, not dry at all. The muffins are moist and tender from the buttermilk and dried fruit. Healthy, filling, flavorful – this meets all my requirements. The recipe calls for letting the batter sit overnight in the refrigerator but I have baked them after just four hours with no difference in results.
You can substitute whatever dried fruit you have in the pantry. I have used raisins, dried cranberries or cherries. I didn’t have enough apple juice one time so I used half orange juice and they tasted wonderful. I love the flavor of cinnamon so I always add it to this recipe. If you are on the Weight Watchers program these count as only 1 WWP!
So good with a cup of hot tea or a steaming hot cup of coffee for a mid morning snack. Make some ahead and freeze, warm one in the microwave, add some low fat yogurt and fruit and you have breakfast ready in minutes.
I don’t know about you but I don’t always have buttermilk in my refrigerator. Yes, you can add 1 tablespoon of vinegar to 1 cup of low fat milk to sub for buttermilk and that works well. However, I have found something I like better that has that real buttermilk flavor. It is a product made by Saco, called Cultured Buttermilk Blend. You add the buttermilk powder to the dry ingredients in the recipe. A chart on the container tells you how much water and powder to sub for the amount of buttermilk called for. Look for it in the baking aisle at the grocery store. After opening, store it in the refrigerator.
THREE GRAIN MUFFINS
- 1 1/2 cups wheat bran
- 3/4 cup plus 2 tablespoons oat bran
- 1/2 cup whole grain cornmeal
- 1/3 cup brown sugar
- 1 1/2 teaspoons baking soda
- 3/4 cup apple or prune juice
- 1 cup nonfat buttermilk
- 3 Tablespoons fat free egg substitute
- 1 teaspoon vanilla extract
- 1/2 cup dark raisins or chopped apricots or dried cranberries
- 1 teaspoon cinnamon – my addition
1. Combine the first 5 ingredients and stir to mix well. Add remaining ingredients and stir just until the dry ingredients are moistened. Cover and refrigerate over night. This batter may be refrigerated for up to a week. (I have baked these after just 4 hours in the frig and that worked out fine)
2. Coat muffin cups with nonstick cooking spray and fill 3/4 full with the batter. Bake in preheated 350 degree oven for about 18 minutes.
3. Remove from oven and let sit in pan for 5 minutes before removing from pan. These freeze well.
Yield: 12 muffins Serving Size: 1 muffin
With Craisins or Raisins Per Serving: 103 Calories; 1g Fat (9.4% calories from fat); 4g Protein; 24g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 190mg Sodium.
Old WWPs 1 / New WWPP 3
adapted from Fat Free Baking by Sandra Woodruff