Eat Carbs for Breakfast
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Fitness

Eat Carbs for Breakfast

You can have your muffins and lose weight too. These 4 easy, yummy recipes make it simple.

Better Baking

We've rescued baked goods from diet exile by packing our delicious recipes with whole grains, fruits and healthy fats -- like extra-light olive oil -- not sugar, butter and chocolate chips. The result: more healthy fiber, antioxidants and vitamins; less artery-clogging saturated fat and cholesterol. Unlike the giant calorie bombs you find at most bakeries, these muffins won't double as flotation devices, either. All that, and they're super easy to whip up. So dig out the mixing bowl and get baking!

Blueberry-Orange Mini Loaves

Prep time: 15 minutes
Cook time: 40 minutes
Makes: 8 servings

Ingredients

  • 1 1/2 cups all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1/3 cup sugar
  • 2 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cup blueberries
  • 1 cup 2 percent milk
  • 1 large egg, beaten
  • 2 tablespoons extra-light olive oil
  • 1 teaspoon grated orange rind
  • 1 teaspoon sugar

Instructions

  1. Heat oven to 425 degrees F. Coat two 4-by-6-inch mini loaf pans with nonstick cooking spray; set aside.
  2. In a large bowl, combine first 5 ingredients. Stir in blueberries and make a well; set aside.
  3. In a small bowl, combine next 4 ingredients. Pour mixture into well in dry ingredients and stir until mix is just moistened and batter is still slightly lumpy.
  4. Pour batter into pans until they are three-quarters full. Sprinkle remaining 1 teaspoon sugar evenly over both loaves. Bake 40 to 45 minutes, or until tops are light golden and a toothpick inserted in center comes out clean. Cool for 5 minutes in pan on a rack, then remove from pan to cool completely.

Nutritional Information

Per serving: 219 calories, 5 g protein, 38 g carbohydrate, 5 g fat (1 g saturated), 2 g fiber.

Pumpkin-Date Muffins

Prep time: 10 minutes
Cook time: 18 minutes
Makes: 12 muffins

Ingredients

  • 1 3/4 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 2 large eggs, beaten
  • 1 cup canned unsweetened pumpkin
  • 1 cup chopped dates
  • 1/3 cup (packed) light brown sugar
  • 3 tablespoons extra-light olive oil

Instructions

  1. Heat oven to 425 degrees F. Line the cups of a standard (11-by-14-1.5 inch) muffin pan with paper liners or coat the cups with nonstick cooking spray; set aside.
  2. In a large bowl, combine first 6 ingredients. Make a well in the center; set aside.
  3. In a small bowl, combine remaining 5 ingredients. Pour mixture into well in dry ingredients and stir until mix is just moistened and batter is still slightly lumpy.
  4. Pour batter into muffin cups until each is three-quarters full.
  5. Bake 18 to 20 minutes, or until tops are light golden and a toothpick inserted into the center comes out clean. Cool for 5 minutes in pan on a rack, then remove from pan to cool completely.

Nutritional Information

Per muffin: 180 calories, 3 g protein, 33 g carbohydrate, 5 g fat (1 g saturated), 2 g fiber.

Apple-Ginger Oat-Bran Muffins

Prep time: 20 minutes
Cook time: 15 minutes
Makes: 12 muffins

Ingredients

  • 1/2 cup 2 percent milk
  • 1 1/2 teaspoons cider vinegar
  • 1 cup all-purpose flour
  • 3/4 cup oat bran
  • 1/2 cup (packed) light brown sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 3/4 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 2 large eggs, beaten
  • 1/4 cup apple juice
  • 2 tablespoons extra-light olive oil
  • 3/4 cup finely chopped unpeeled apple
  • 2 teaspoons grated fresh ginger

Streusel topping:

  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground cinnamon
  • 1 tablespoon extra-light olive oil
  • 2 tablespoons finely chopped unpeeled apple

Instructions

  1. Heat oven to 425 degrees F. Line the cups of a standard muffin pan with paper liners or coat cups with nonstick cooking spray.
  2. In a measuring cup, combine milk and vinegar; set aside.
  3. In a large bowl, combine next 7 dry ingredients. Make a well in the center; set aside.
  4. In a medium bowl, combine milk with next 5 ingredients. Pour mixture into well and stir until batter is still slightly lumpy.
  5. Pour into muffin pan.
  6. To make topping: In a bowl, combine flour and cinnamon. Stir in oil until mixture resembles coarse crumbs. Stir in apple. Sprinkle over batter.
  7. Bake 15 to 18 minutes, or until tops are golden and a toothpick inserted in center comes out clean. Cool for 5 minutes in pan on a rack; remove from pan to cool completely.

Nutritional Information

Per serving: 151 calories, 4 g protein, 25 g carbohydrate, 5 g fat (1 g saturated), 2 g fiber.

Carrot-Raisin Quick Bread

Prep time: 15 minutes
Cook time: 60 minutes
Makes: 10 servings

Ingredients

  • 1 3/4 cups all-purpose flour
  • 3/4 cup sugar
  • 1/4 cup toasted wheat germ
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup canned crushed pineapple in juice, lightly drained
  • 2 large eggs, beaten
  • 2 cups grated carrot
  • 1 cup golden raisins
  • 1/2 cup extra-light olive oil

Instructions

  1. Heat oven to 350 degrees F. Coat a 9-by-5-inch loaf pan with nonstick cooking spray and lightly dust it with flour; set aside.
  2. In a large bowl, combine first 7 ingredients. Make a well in the center; set aside.
  3. In a bowl, combine remaining 5 ingredients. Pour mixture into well in dry ingredients and stir until mix is just moistened and batter is still slightly lumpy. Transfer into the loaf pan.
  4. Bake 60 to 70 minutes, or until top is golden brown and a toothpick inserted into center comes out clean. Cool for 10 minutes in pan on a rack, then remove from pan to cool completely.

Nutritional Information

Per serving: 326 calories, 5 g protein, 50 g carbohydrate, 12 g fat (2 g saturated), 2 g fiber.

Lighten Up!

Make almost any baked treat healthier by using one or more of these substitutions.

The Ingredient The Healthy Substitution The Benefit
Vegetable oil An equal amout of extra-virgin olive oil Ups the heart-healthy monounsaturated fat from 3 to 10 g per tbsp.
1 large egg 3 tbsp. egg white Reduces saturated fat and cholesterol in the egg to 0
8 tbsp. butter 4 tbsp. butter plus 1⁄4 cup well-drained, unsweetened applesauce

Lowers saturated fat in the butter by 50 percent

 

Originally published in FITNESS magazine, November 2006.

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