I’m constantly (happily) creating recipes, pics and stories for Kitchenlane. Not surprising, they often reflect what we’re eating at my house. Like this applesauce muffin recipe, for example–which I’ve been experimenting with (and eating for lunch with a nourishing soup) for the past week. The muffin fits in with our current goal to eat more healthfully.
I recently read in the Harvard Health Letter
that though people tend to think of muffins as much more healthful
than, say, doughnuts, the gigantic, sumptuous-looking ones typically
found in coffee shops and bakeries are often fattier and more
calorie-laden than the average glazed doughnut. Even the low-fat muffins
aimed at health-conscious customers often aren’t really nutritious, the
article points out, because to compensate for the reduced fat they
increase the salt and sugar. The article notes that an even greater
failing of these so-called healthy treats is that they usually don’t
incorporate any whole grains and contain little fiber. Experts now feel
that these issues are much more important than merely avoiding fat,
especially if it’s low-saturated, heart-healthy fat such as olive oil,
corn oil or canola oil.
I’ve been taking steps to eat better, I decided to create a
nutrition-wise muffin that was particularly good for snacking. This recipe
incorporates whole grains in the form of whole wheat flour and oats,
plus more fiber from applesauce and raisins. It calls for a fairly
modest amount of a “good,” fat; provides some high-quality protein from
fat-free yogurt and an egg; and cuts back a bit on the usual amount of
sugar and salt found in muffins. Note that the honey isn’t added because
it’s particularly nutritious (it’s not), but because it boosts flavor
and helps keep the muffins moist.
case you’re wondering why I didn’t add more whole grains and reduce the
sugar and fat as drastically as some recipes circulating around, it’s
because I want the results to be tasty, too. I learned while writing a
number of heart-healthy cookbooks that if recipes are stuffed with too
much fiber and stripped of too much of their normal sugar and salt, they
will come out looking and tasting like hockey pucks. And at my house,
nobody will eat hockey pucks no matter how wholesome they are!
Another muffin you may like–Cranberry-Pear with Crystallized Ginger. In that recipe the pears and cranberries provide the fiber.