Breakfast Muffins
Muffins are perfect for breakfast, providing the energy boost the body needs to start the day. This particular breakfast muffin recipe is packed full of good ingredients that add fibre, vitamins and minerals, too.
1/2 cup (125 mL) whole-wheat flour
3/4 cup (175 mL) all-purpose flour
2 teaspoons (10 mL) baking soda
Pinch salt
1/4 teaspoon (1 mL) ground cinnamon
1/4 cup (50 mL) brown sugar
2 tablespoons (25 mL) wheat germ
3/4 cup (175 mL) raisins
1 cup (250 mL) plain low-fat yogurt
3 tablespoons (45 mL) canola oil
1 egg
Zest of 1/2 orange
3 tablespoons (45 mL) orange juice
• Breakfast is a good opportunity to increase fibre intake for the day, which is why eating a high-fibre cereal is usually recommended. These muffins are another good choice, as they offer dietary fibre from the whole-wheat flour, wheat germ and raisins.
• Wheat germ is the embryo of the wheat grain and as a result contains a high concentration of nutrients, intended to
nourish the growing plant. Just 2 tbsp (25 mL) of wheat germ provides about 20% of the recommended daily requirement of thiamine and zinc. Wheat germ is also a good source of folate, vitamin E and magnesium.
- Preheat the oven to 400ºF (200ºC). Line 12 muffin cups with paper liners or coat with non-stick cooking spray. Set aside.
- Sift the flours, baking soda, salt and cinnamon into a large bowl. Stir in the sugar, wheat germ and raisins, and make a well in the centre.
- Lightly whisk together the yogurt, oil, egg and orange zest and juice. Pour into the well in the dry ingredients and stir together, mixing only enough to moisten the dry ingredients. Do not beat or overmix.
- Divide the mixture among the muffin cups, filling them about two-thirds full. Bake for 15–20 minutes or until the muffins are well risen, peaked in the centre and springy to the touch. Leave them to cool in the pan for 2–3 minutes, then turn out onto a wire rack. The muffins are best eaten still slightly warm, but they can be cooled completely and then kept in an airtight container for up to 2 days. Or, you can freeze them for up to 3 months.
Breakfast muffin variations:
• Substitute chopped prunes or dried dates for the raisins.
• Carrot and spice muffins: Add a dash of nutmeg, stir 2 small grated carrots into the flour mixture with the wheat germ, and reduce the amount of raisins to 1/4 cup (50 mL).
• Blueberry and walnut muffins: Instead of raisins use 1 cup (250 mL) blueberries, and add 1/3 cup (75 mL) chopped walnuts.
preparation time 15 mins
cooking time 20 mins
makes 12 muffins
Each serving (one muffin) provides calories 149, calories from fat 36, fat 4 g, saturated fat 1 g, cholesterol 17 mg,
carbohydrate 25 g, fibre 2 g, sugars 13 g, protein 4 g
Choices per serving: Carbohydrate 1 1/2, Fat 1
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
