12
muffins
Preparation time: 15 minutes
Baking time: 20 minutes
Whole wheat flour and wheat bran provide fiber to give these muffins a low GI. The apple and raspberries add natural sweetness and moisture. They have a lower GI than the raisins often used in store-bought muffins.
1 cup diced apple
2 large eggs
1/2 cup soft brown sugar
Juice of 1/2 lemon
1 cup low-fat milk
3 tablespoons canola oil
1 teaspoon vanilla extract
1 cup unprocessed wheat bran
1 cup whole wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
1/2 teaspoon freshly grated nutmeg
Pinch of salt
1/2 cup raspberries
2 tablespoons chopped mixed nuts
1. Preheat the oven to 400°F (200°C). Coat 12 standard-size (2 3/4 x 1 1/4-inch/7 x 3-centimeter) muffin cups with cooking spray.
2. In a small bowl, lightly crush the apples so that about half are still in shape. Whisk the eggs and sugar in a large mixing bowl until blended. Mix in the apples, lemon juice, milk, oil, and vanilla. Stir in the bran.
3. Combine the flour, baking powder, baking soda, spices, and salt in a medium bowl, stirring well to combine. Add to the egg mixture, stirring with a rubber spatula just until the dry ingredients are moistened. Fold in the raspberries. Spoon the batter into the muffin pan and sprinkle with the mixed nuts.
4. Bake until a skewer inserted in the center of a muffin comes out clean, 15 to 20 minutes. Let cool in the pan for 5 minutes, then turn out onto a wire rack to finish cooling. One serving is 1 muffin.
Per serving: 184 calories, 5 g protein, 24 g carbohydrates, 5 g fiber, 8 g total fat, 1 g saturated fat, 159 mg sodium.
Ingredient Note: Brown sugar can form a hard clump if not used frequently. But don’t throw it away. Here are two easy ways to soften brown sugar for use in recipes. Place a slice of bread or an apple wedge with the brown sugar in a covered container for a few days. Or, if you’re in a hurry, microwave on high for 20-30 seconds. Repeat if necessary, but watch carefully because the sugar will begin to melt. Always store brown sugar in an airtight container.
Substitute chopped strawberries for the chopped apple and the raspberries and use chopped almonds for the chopped mixed nuts. Also, add 1/4 teaspoon almond extract with the vanilla extract.