Healthy and delicious muffins

January 21, 2009 4:31:06 PM PST
Delicious muffins with nutrients that are easy to make, store well, and are very low in fat.

Low-fat make-ahead muffins
Compare these to store-bought muffins which can contain as much as 620 calories each! Light and wholesome, plus ultra-convenient, the batter for these can be made ahead and chilled overnight (or up to 2 days). In the morning, scoop the batter into muffins tins and bake while you shower or get ready for your day. Or make and bake the muffins right away. Mini muffins are perfect for snacking, especially for kids.

Makes 12 regular muffins or 30 mini-muffins

2 cups all-purpose flour
1 cup rolled oats
1 cup packed light brown sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon or allspice
1 cup raisins
2 eggs
1-1/4 cup lowfat buttermilk
1/4 cup canola oil
1 cup packed shredded carrots or zucchini or mashed overripe bananas

In a large bowl, whisk together the flour, oats, brown sugar, baking powder, baking soda, salt and cinnamon or allspice. Add the raisins and toss until raisins are coated with flour.

In another bowl with a fork, beat the eggs, buttermilk, and oil until well blended. Pour over the dry ingredients and stir just until blended; do not overmix. Stir in carrots, zucchini, or bananas (or a combination!). Cover the batter and refrigerate for up to 2 days, or bake immediately. To bake, spoon batter into nonstick muffin tins (or spray tins with nonstick cooking spray) and place in preheated 375° oven until tops are puffed and golden brown and a toothpick inserted in the center of a muffin comes out clean, about 20 minutes for mini muffins, 25 to 30 minutes for regular muffins. Let muffins cool slightly in tins before eating.

TO FREEZE MUFFINS: let muffins cool in tins for 10 minutes, then remove muffins and let cool on a rack completely. Freeze muffins in sealable plastic bags, 4 to 6 per bag. Pull out as many muffins as you want to eat and let thaw on your counter. Reheat in a 325° oven for 8 minutes, or for 20 to 30 seconds in the microwave, if you want them warm. Or put frozen mini-muffins in a child's lunchbox and it will be thawed in time for lunch.

Nutrition facts:
per regular muffin: 280 cal, 6 g fat (1 g sat), 36 mg chol, 52 g carb, 2 g fiber, 5 g protein, 320 mg sodium per mini muffin: 112 cal, 3g fat (0 g sat), 15 mg chol, 21 g carb, 1 g fiber, 2 g protein, 128 mg sodium

If you really want to pursue low-fat cooking with Tori Ritchie, she'll be teaching healthy recipes at Rancho La Puerta Spa in Tecate, Mexico, the week of April 11.

Closer to home, she'll will be doing a cookbook signing at Book Passage in Corte Madera on Saturday, January 24.

You can find this recipe and lots of other great ones anytime on Tori's website at www.tuesdayrecipe.com.


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