Little Tricks Can Easily Help Muffins Mix In With a Healthy Breakfast

As a healthful breakfast item, the muffin has received its share of criticism. That they are loaded with sugar or are high in saturated fat--from butter and oil--are two such grievances.

But depending upon the recipe, an average muffin made from wholesome ingredients can contain 200 calories and five grams of fat or less. Combine this with fresh fruit and a serving of nonfat or low-fat milk and breakfast rounds out at fewer than 500 calories--less than one-third of the day’s allotment for a person on an 1,800 calorie per day diet.

Ingredients such as nonfat milk, buttermilk and nonfat or low-fat yogurt can replace the whole dairy products usually called for in muffin recipes without ruining the texture of the final product. Whole grain cereal, such as oats, or wheat and oat brans can stand in nicely for some of the flour called for. Or, sprinkle wheat germ over the batter or substitute whole-wheat flour for half of the flour in the recipe. Tricks such as these improve the fiber content of muffins and up the total fiber for the day.

The saturated fat and cholesterol contributed by eggs can be omitted with little notice by substituting two egg whites for each whole egg a recipe requires. This shaves off as much as 200 milligrams of cholesterol and six grams total fat from the day.

Relying upon the natural sweetness of dried or fresh fruits is a suggestion for limiting the amount of sugar in muffins. And keeping an eye on cheese, meat and nuts in savory recipes will also spare calories and fat.

DYNAMITE YOGURT MUFFINS

1 cup rolled oats

1/3 cup oat bran

1 cup boiling water

1 cup sugar

1/3 cup oil

2 eggs

2 cups nonfat or low-fat yogurt

1 cup all purpose flour

1 cup whole-wheat flour

3 teaspoons baking soda

2 cups bran flakes

Combine oats, oat bran and water. Stir in sugar, oil, eggs and yogurt. Combine flours, soda and bran flakes. Fold into oat mixture, mixing lightly. Spoon into paper-lined muffin tins. Bake at 375 degrees 15 minutes or until done. Makes 6 to 8 muffins.

Note: May add 1 cup berries and 1 tablespoon grated orange zest, or 1 cup chopped mixed dried fruit, 1/4 cup chopped almonds or walnuts and 1 teaspoon pumpkin pie spice to batter.

DOUBLE CHEESE-APPLE MUFFINS

1 1/2 cups flour

1/2 cup cornmeal

1/2 cup diced dried apples

1/4 cup brown sugar, packed

1 tablespoon baking powder

3/4 teaspoon ground cinnamon

1 cup nonfat milk

2 eggs, beaten

1/2 cup cream-style cottage cheese

1/4 cup margarine, melted

1/4 cup shredded Cheddar cheese

Combine flour, cornmeal, apples, sugar, baking powder and cinnamon in large mixing bowl. Combine milk, eggs, cottage cheese and margarine in small mixing bowl. Stir in dry ingredients just until combined. Stir in Cheddar cheese.

Pour batter into paper-lined muffin tins 2/3 full. Bake at 400 degrees 20 to 25 minutes or until wood pick inserted in center comes out clean. Cool 5 minutes. Remove muffins from pans and cool slightly on wire rack. Serve warm. Makes 18 muffins.

BANANA-OAT MUFFINS

1 large ripe banana

2 eggs

1/2 cup nonfat milk

1/4 cup melted margarine

1 cup oat bran

1 cup flour

1/2 cup brown sugar, packed

1 teaspoon baking powder

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

1/3 cup raisins

1/3 cup chopped almonds, toasted

Puree banana. Combine with eggs, milk and margarine. Combine oat bran, flour, brown sugar, baking powder, salt and cinnamon. Stir liquid ingredients into dry ingredients just until moistened. Fold in raisins and almonds.

Fill paper-lined muffin tins, using 1/3 cup measure. Bake at 375 degrees 20 to 25 minutes. Makes 12 muffins.

SPUR-OF-MOMENT MUFFINS

2 cups bran shreds cereal

1 1/2 cups buttermilk

3 eggs

1 (20-ounce) can crushed pineapple

1/2 cup margarine, melted

2 1/2 cups flour

3/4 cup brown sugar, packed

2 teaspoons salt

1 tablespoon plus 1 teaspoon baking soda

1 cup raisins

1/2 cup chopped, toasted almonds

Combine cereal and buttermilk in large bowl. Let stand 5 minutes. Stir in eggs, undrained pineapple and margarine.

In separate bowl, combine flour, brown sugar, salt, soda, raisins and almonds. Fold liquid ingredients into dry ingredients, mixing just until moistened. Batter will not be smooth.

Spoon into paper-lined muffin tins and bake at 375 degrees 20 to 25 minutes. Makes 2 dozen muffins.

THREE GRAIN PEAR MUFFINS

2 ripe pears

1/2 cup nonfat milk

1/4 cup oil

2 egg whites

3/4 cup all-purpose flour

3/4 cup cornmeal

1/2 cup whole-wheat flour

1/2 cup oats

1/3 cup sugar

1/4 cup raisins

2 teaspoons baking powder

1/2 teaspoon salt

Chop pears to measure 1 1/2 cups. Combine pears, milk, oil and egg whites in bowl.

In separate bowl, combine all-purpose flour, cornmeal, whole-wheat flour, oats, sugar, raisins, baking powder and salt. Fold liquid ingredients into dry ingredients just until moistened.

Pour into paper-lined muffin tins and bake at 375 degrees 35 minutes or until browned. Serve warm. Makes 12 muffins.

APPLE SPICE MUFFINS

1 1/4 cups flour

3/4 cup sugar

1/2 cup walnuts, chopped

1/4 cup oats

1 1/2 teaspoons baking powder

1/2 teaspoon salt

3/4 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

2 eggs

2 cups peeled, chopped apples

1/4 cup oil

1/2 cup nonfat milk

Combine flour, sugar, nuts, oats, baking powder, salt, cinnamon, ginger and nutmeg in large bowl.

In separate bowl, beat eggs lightly, then stir in apples, oil and milk. Pour liquid ingredients into dry ingredients all at once. Stir just until moistened.

Spoon into paper-lined muffin tins. Bake at 400 degrees 20 minutes or until wood pick inserted in center comes out clean. Makes 12 muffins.

CRANBERRY-BANANA MUFFINS

1/3 cup honey

1/4 cup margarine, softened

1 cup mashed ripe bananas

2 egg whites, lightly beaten

1 3/4 cups flour

1/2 cup original or honey crunch wheat germ

2 teaspoons baking powder

1 cup chopped cranberries

Beat honey and margarine until creamy. Stir in bananas and egg whites.

In separate bowl, combine flour, wheat germ and baking powder, mixing until well blended. Fold dry ingredients into creamed mixture, mixing until well blended. Gently fold in cranberries.

Pour into muffin tins sprayed with nonstick vegetable spray. Bake at 350 degrees 15 to 20 minutes or until wood pick inserted in center comes out clean. Let cool 5 minutes, then remove from pan. Makes 12 muffins.

TWO GRAIN FRUITFUL MUFFINS

1 cup flour

1/2 cup original or honey crunch wheat germ

1/2 cup oats

1/3 cup brown sugar, packed

1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon baking soda

1/4 cup raisins

1/4 cup chopped nuts

1/2 cup buttermilk

3/4 cup chunky applesauce

2 tablespoons oil

2 egg whites, lightly beaten

Combine flour, wheat germ, oats, brown sugar, baking powder, cinnamon and soda. Mix well, then stir in raisins and nuts.

In separate bowl, combine buttermilk, applesauce, oil and egg whites. Fold into dry ingredients just until moistened.

Fill paper-lined muffin tins almost full. Bake at 400 degrees 18 to 20 minutes or until golden brown. Makes 12 muffins.