by Sara Lee Thomas, RD
Delicious 100 percent whole-grain muffins are packed with vitamins, minerals, fiber and phytochemicals. Eating whole grains can help decrease the risk of heart disease, stroke, diabetes and some cancers.
2 cups whole wheat flour
½ cup sugar or ¼ cup Splenda for baking
3½ tsp baking powder
2 egg whites or 1 egg or ¼ cup egg substitute
3 Tbsp canola oil
1½ cups buttermilk or non-fat milk
Optional: 1 cup blueberries, fresh or frozen
1. Preheat oven to 350 degrees. In mixing bowl, combine flour, sugar and baking powder. If adding blueberries, stir them into flour mixture at this time; this helps keep the berries from all sinking to the bottom.
2. Combine remaining ingredients in a separate bowl. Add to dry mixture; stir just enough to moisten. Do not over-mix.
3. Pour into muffin tins. Bake at 350 degrees for 25 to 30 minutes or until muffins spring back when pressed by finger. Makes 12 muffins.
Nutrition and percent daily value nutrition facts (%DV):
1 muffin has 140 calories, 3.5g fat (5%), 1g sat fat (4%), 24g carb (8%), 3g fiber (12%), 4g protein, 177mg sodium (6%)